Keto

Every food and recipe in the library that fits a keto pattern. Derived from what each ingredient is, not from a product label — the food library carries the same filter, and remembers it across the site.

Under 10 g net carbohydrate per 100 g. A per-food threshold, not a daily budget — a keto day is built from portions, and this only says which foods make that easy.

Foods

• AbaloneA shellfish loaded with vitamin B12 and iodine, two nutrients that are genuinely hard to get enough of.
• Alcoholic BeverageAlmost all the energy in a spirit comes from the alcohol itself, not from sugar.
• Almond BeverageA low-calorie drink that is mostly water. Check the label for added calcium — that is the part that matters.
• Almond MilkA seventh of milk’s protein. Everything it does offer was added at the factory.
• AnchoviesAnchovies are small, salty fish that pack a surprising amount of protein, calcium, and heart-healthy fat into just a few bites.
• Artichoke Hearts (Canned)Four point seven grams of fibre on 25 calories — the best ratio in the library.
• ArugulaArugula's spicy taste and its vitamin K, calcium, and nitrates all come from the same peppery plant compounds.
• AsparagusA prebiotic fibre source, famous for a harmless and genetically variable side effect.
• AvocadoMore potassium per serving than a banana — not the food people expect.
• Avocado OilAvocado oil is loaded with heart-healthy fat and vitamin E, but only if the bottle you bought is actually pure avocado oil.
• BaconProcessed meat: the salt and the curing agents are the issue, not the fat.
• Baking SodaNot a food, an ingredient. It has no energy at all, but gram for gram it carries more sodium than salt.
• Bamboo ShootsFourteen calories per hundred grams — the lightest food in the library.
• Banana PrawnA very lean seafood that’s mostly protein, with barely any fat.
• BarramundiA mild-tasting fish that is not just filler — it carries a real dose of omega-3, more than most white fish manage.
• BasilA fragrant herb that is genuinely nutrient-dense by weight, though you only ever eat a small amount of it at a time.
• BassaLean, mild and inexpensive — a white fish that gives you protein rather than omega-3.
• Bean SproutsBean sprouts are crunchy, low-calorie veggies with real vitamin C and vitamin K in them, but they should be cooked, not eaten raw, to stay safe.
• Beef (Lean)Its iron absorbs well on its own — no vitamin C pairing needed.
• Beef SausageLeaner than pork and saltier. Three micrograms of B12 is the genuine upside.
• Beer (Full Strength)Mostly water, alcohol, and calories your body prioritises burning.
• Bell PeppersContains more vitamin C per serving than an orange does.
• BisonBison is a lean red meat that's packed with iron and vitamin B12, but its low fat means you have to cook it gently or it turns tough and dry.
• Bitter MelonBitter melon is a super low-calorie vegetable packed with vitamin C, and some studies show it can gently help lower blood sugar, but it's not a magic diabetes cure.
• Blue CheeseBlue cheese's blue streaks are edible mold that give it its bite, and every bite also brings calcium for your bones — just watch the salt.
• Blue GrenadierLean white fish, and baking or steaming it changes almost nothing except how much water is left in.
• BocconciniA soft, fresh cheese — a good calcium and protein source without too much salt.
• Bok ChoyBok choy is a crunchy, low-calorie green that quietly packs a lot of bone-friendly vitamin K and immune-supporting vitamin C.
• Braised Steak OnionsMost of what is in the tin is sauce and onion, so there is less meat in it than the name suggests.
• Brazil NutsOne Brazil nut can pack more selenium than you need for the whole day, so a couple of nuts is plenty.
• BreamA common Australian fish that’s genuinely rich in omega-3.
• BrieBrie is a soft, buttery cheese that gives you calcium for bones and B12 for blood and nerves -- just make sure it's pasteurized.
• BroccoliContains something no supplement quite copies — and it depends how you cook it.
• BroccoliniBroccolini is a friendly veggie hybrid with crunchy stems and a mild taste, and it packs a big dose of vitamin C and vitamin K into every bite.
• Brussels SproutsOne of the most concentrated vitamin K sources in the produce aisle.
• Buffalo (Cube Roll)A red meat cousin to beef that is usually leaner, with a similar dose of iron, zinc and protein.
• ButterA real source of vitamin A — and the fat that helps you absorb it from vegetables too.
• Butter BeansA soft, buttery bean that must always be cooked — never eaten raw.
• ButtermilkButtermilk sounds rich and buttery, but it's actually a tangy, low-fat drink made by fermenting milk with good bacteria.
• CabbageAn underrated vitamin C source, and the raw material for sauerkraut and kimchi.
• Cacao NibsCacao nibs are crushed, unsweetened chocolate beans — full of minerals and a gentle, coffee-like lift, but they're not a sugary treat.
• Calamari (Squid)Squid is a lean, mineral-packed seafood — just don't let deep-frying turn it into junk food.
• CamelRed meat, but leaner than beef — which changes how you have to cook it.
• CamembertThe white fuzzy skin on Camembert is safe to eat, but if you're pregnant, check the label: only pasteurized Camembert is considered safe.
• CantaloupeCantaloupe is mostly water and natural sugar, but it still packs a real dose of vitamin C and vitamin A into every juicy bite.
• Capers2,348 mg of sodium per hundred grams — the saltiest food in the library.
• CapsicumGreen capsicums are just unripe red ones — and ripening is what builds the vitamin C and colour.
• CatfishCatfish is a mild, budget-friendly fish loaded with protein and B12 — and being a "bottom feeder" doesn't make it dirty.
• CauliflowerBroccoli’s milder cousin, with a gentler version of the same compounds.
• CeleryFamous for being low-calorie, but the real story is fibre and potassium.
• Chayote SquashChayote is basically water with a crunch, but it quietly delivers a solid dose of folate.
• Cheddar CheeseSome aged cheeses genuinely supply vitamin K2, made by bacteria during fermentation.
• CheeseEvery cheese in this list is the same milk with a different amount of water left in it.
• Chia SeedsForms a gel in liquid the same way oat fibre does, only faster.
• ChickenNearly all the fat in chicken sits in the skin, not the meat.
• Chicken BreastThe lean protein most diets are built around by default.
• Chicken LiverOne small serving of chicken liver packs more vitamin A, B12, and iron than a whole day's worth of most other foods — which is exactly why it's a once-in-a-while food, not an everyday one.
• Chicken Luncheon MeatTwenty grams of protein on 1.2 g of fat — and still processed meat.
• Chicken ThighChicken thigh gives you protein plus iron and zinc, all from real food you can actually taste.
• Chicory (Witlof)A low-calorie, slightly bitter leafy vegetable — from the same plant whose root is roasted and used as a coffee substitute.
• ChilliGreen chillies are just unripe red ones, and ripening is what builds up the colour and the vitamins.
• Chinese Broccoli (Gai Lan)Chinese broccoli looks like a leafy stem vegetable, but it packs a serious punch of vitamins A, C, and K into very few calories.
• ChivesChives pack a vitamin K punch pound-for-pound, but since you only ever use a small sprinkle, don't expect much from a garnish-sized serving.
• ChokoA mild, watery vegetable that takes on whatever it is cooked with.
• ChorizoThe paprika is the point, and 868 mg of sodium comes with it.
• ClamsClams pack more vitamin B12 into a few bites than almost any other food on Earth, plus a big dose of iron.
• CoconutCoconut has good fiber and minerals, but most of its fat is saturated fat -- the kind that can raise cholesterol if you eat a lot of it.
• Coconut BeverageFortified or not is the whole question — and either way it is not a swap for milk on protein.
• Coconut CreamCoconut milk's richer, more concentrated cousin — less water pressed through the coconut flesh means more fat per spoonful.
• Coconut MilkA rich, fatty liquid pressed from coconut flesh — most of its calories come from saturated fat.
• Coconut OilCoconut oil gives quick energy from a small part of its fat, but most of it still raises your cholesterol like butter does.
• Coconut WaterSold as nature’s sports drink. It has the wrong electrolyte for the job.
• CodA lean white fish giving a lot of protein for very little fat.
• Cod or HakeThe fish is lean and mild. The smoking is what adds the salt.
• Collard GreensCollard greens are a leafy green loaded with vitamin K, calcium, and vitamin A — cooking them with a little fat helps your body use more of it.
• CorianderA herb that is either a favorite or (for a real genetic reason) tastes like soap to some people — and is genuinely rich in folate and iron by weight.
• Corned Beef (Canned)Genuinely good protein and B12, wrapped in 750 mg of sodium.
• Cottage CheeseA slow-digesting protein, genuinely useful before a long gap without food.
• CrabCrab is a lean seafood that packs a big dose of vitamin B12 and zinc into very few calories.
• CrawfishCrawfish tail meat is a lean, low-fat way to get a big dose of protein, vitamin B12, and selenium in one bite.
• Cream CheeseLegally a cheese, nutritionally much closer to cream.
• Cream of TartarAn acid powder for baking — the huge potassium number on the table is per 100g, and a recipe uses about a gram.
• Crème FraîcheCrème fraîche's richness comes from fat, not magic - and that same fat is exactly why it won't curdle when you cook it.
• Crocodile (Back Leg)A very lean white meat — good for protein, but do not count on it for iron the way you would beef.
• CucumberMostly water by weight — which is exactly the point of it.
• Curry PowderFifty-three per cent fibre and 25 mg of vitamin E. In teaspoons.
• Daikon RadishDaikon is a crunchy, watery radish that's low in calories but surprisingly high in vitamin C, and its natural enzymes may give your stomach a small hand with starchy food.
• Dairy BlendButter softened with vegetable oil — the two versions on the shelf differ only in salt.
• Decaffeinated CoffeeNot caffeine-free, and not stripped of everything else either.
• DillA soft, feathery herb traditionally used to calm an upset stomach — eaten in small amounts, so its nutrient numbers are mostly theoretical.
• Duck BreastDuck breast looks like chicken but acts more like steak — it's poultry that's unusually rich in iron.
• Edam CheeseA firm, aged cheese that’s a strong calcium source, though it comes with a good amount of salt.
• EdamameYoung soybeans — a rare plant food with complete protein, from tofu’s source crop.
• Egg WhitesEgg whites are almost pure protein with barely any fat or calories, but you should always cook them first.
• Egg YolkAlmost every nutrient in the egg is here — and so is all the cholesterol.
• EggplantEggplant isn't a dangerous nightshade -- it's a low-calorie veggie with real fiber, and its purple skin holds most of the good stuff.
• EggsA genuinely complete protein — and a choline source most people overlook.
• ElkElk is a lean, mild-tasting red meat packed with protein and iron, with much less fat than most beef.
• Emu (Fan Fillet)A bird whose meat behaves like beef, not chicken — lean but packed with iron and B12.
• EndiveEndive is a bitter, crunchy leaf that's surprisingly loaded with vitamin K and folate for almost no calories.
• FatIt came from plants, but it is hard at room temperature, and that is what matters.
• Fava BeansFava beans are a hearty bean packed with protein, iron, and folate -- but if you carry a certain genetic trait, eating them can make you seriously sick.
• FennelCrunchy raw fennel is a low-calorie veggie that can calm an upset stomach while giving you vitamin C and potassium.
• Fenugreek SeedA spice, not a food. The impressive iron and fibre numbers shrink to almost nothing at the teaspoon you actually use.
• Feta CheeseFeta is salty, tangy cheese that gives you calcium and B12, but it's also one of the saltier cheeses, so a little goes a long way.
• FishHow oily a fish is, and what is wrapped around it, matters far more than the word on the packet.
• Fish SauceSaltier than seawater by a wide margin, and a genuine iodine source.
• FlatheadA very lean fish — lots of protein, very little fat.
• FlaxseedA plant omega-3 source your body converts far less efficiently than fish oil.
• Flaxseed OilFlaxseed oil is a plant-based way to get omega-3 fat, but your body only turns a small part of it into the "active" omega-3s found in fish oil.
• FrankfurtCloser to a paste set in a skin than to a piece of meat — and the salt is the number to watch.
• FrankfurterThe shape is the hazard, more than anything on the nutrition panel.
• Fresh GingerGinger really can calm an upset stomach -- but the dose in most studies is stronger and more exact than what's in a cup of tea.
• Fresh Turmeric RootThe bright-yellow root is packed with a compound called curcumin, but your body barely absorbs it unless you eat it with fat and black pepper.
• GelatineEighty-four per cent protein and one of the least useful proteins you can eat.
• GemfishA softer, oilier fish with more vitamin A than most fish give you.
• GheeGhee is basically pure butterfat: the milk sugar and milk protein are cooked out, but nearly all the fat, calories, and vitamins A, E, and K stay behind.
• Goat CheeseGoat cheese is real dairy — it still has lactose and milk protein, but many people find it gentler on the stomach than cow's-milk cheese.
• Goat MeatGoat meat is a lean, protein-packed red meat that gives you iron and B12 without much fat.
• Goat MilkGoat milk breaks into a softer, looser curd than cow's milk, so many people find it gentler on the stomach — but it's still milk, with its own allergy and safety rules.
• GoudaGouda is a rich, buttery cheese that also happens to be one of the best food sources of vitamin K2, a nutrient your bones rely on.
• GravyAlmost no calories, almost no nutrients, and a great deal of salt.
• Greek YogurtA food first and a probiotic second — the two get mixed up constantly.
• Green BeansGreen beans are a crunchy veggie that gives you fiber, vitamin C, and a bone-friendly vitamin called K — just make sure they're cooked, not raw.
• Ground TurkeyGround turkey is a budget-friendly, protein-packed meat — but only a truly lean option if you check the label, since "ground turkey" can be nearly as fatty as ground beef.
• GuavaA single guava can give you more vitamin C than several oranges — seeds, skin, and all.
• HaddockHaddock is a mild, flaky white fish that's low in fat but packed with protein and important vitamins.
• HalibutHalibut is a lean, mild white fish loaded with protein, selenium, and B12 — just don't expect salmon's omega-3 punch.
• HalloumiHalloumi is a salty, high-protein cheese that stays firm and squeaky on the grill instead of melting into a puddle.
• Ham (Lean Leg)Genuinely lean — and still processed meat, with the salt to match.
• Hemp SeedsHemp seeds are tiny, nutty seeds packed with healthy fats and protein — and no, they can't get you high.
• HerringHerring is a small, oily fish packed with vitamin D and healthy fats — it's one of the easiest ways to get vitamin D from food instead of sunlight or pills.
• Hoki (Blue Grenadier)A very low-calorie white fish that quietly delivers one of the better selenium doses around.
• Iceberg LettuceIceberg lettuce isn't "just crunchy water" - it's mostly water, but that water comes packaged with real vitamin K.
• Instant CoffeeA genuine niacin source, and the coffee with the most acrylamide.
• Instant Cup SoupAlmost no food in it — but a serious share of your day’s sodium.
• JalapeñoA jalapeño's fire is a trick your nerves fall for, not an injury — and it definitely won't give you an ulcer.
• JicamaJicama is a crunchy, juicy root that's low in calories but high in fiber and vitamin C — just make sure you peel off the skin, since only the inside root is safe to eat.
• JuiceA glass of fruit juice and a squeeze of lime are not the same kind of food, even though both are juice.
• KaleA calcium source your body genuinely absorbs, unlike spinach’s.
• Kangaroo (Loin Fillet)A very lean red meat — high in protein and iron, with far less fat than most beef.
• KefirA fermented dairy drink with far more strain variety than most yogurt.
• King George WhitingA delicate white fish that’s nearly all lean protein.
• KohlrabiKohlrabi is a crunchy stem (not a root) loaded with vitamin C, and it's one cabbage-family veggie that isn't a vitamin-K bomb.
• KombuchaLive cultures, yes. A probiotic in the sense the word actually means, no.
• Lactose-Free MilkIdentical to milk in every respect except one enzyme added at the factory.
• LambLamb is packed with protein, iron, zinc, and vitamin B12 — nutrients your body absorbs unusually well from meat.
• LecithinIt is the ingredient that stops oil and water separating — sold in a tub as though it were a breakfast cereal.
• LeeksA milder relative of onion and garlic, with its own prebiotic fibre.
• LemonA real vitamin C source — though the lemon water detox claims go well past the evidence.
• Lemon JuiceToo small a serve to feed you. Big enough to change what your gut absorbs.
• Lemon PeelMost of a lemon's fibre and aroma is in the skin, not the juice.
• LettuceNearly all water — but the darker the leaf, the more it actually gives you.
• LimeA lime won't make your body "alkaline" or flush out toxins — but it is a real, small source of vitamin C.
• LobsterLobster is a lean, low-fat way to get a whole day's worth of selenium and vitamin B12 in one meal.
• Lobster or CrayfishVery lean, very high in protein — until the melted butter arrives.
• LoquatA small orange fruit that ripens in early spring, when almost nothing else does.
• Macadamia NutsMacadamia nuts are rich in heart-friendly fat, but they're so dense your body takes its time breaking them down.
• Macadamia OilMacadamia oil is mostly heart-friendly fat, but it's not the vitamin E superstar the beauty ads make it out to be.
• MackerelA smaller, cheaper fish that often beats salmon on omega-3 per serving.
• Mahi MahiMahi-mahi is a lean, protein-packed fish that's easy on fat but needs careful handling to stay safe to eat.
• Margarine SpreadTwo things separate one tub from another: which oil it is made from, and how much water has been whipped into it.
• MarjoramA teaspoon is about a gram, so divide everything in the table by a hundred.
• Meat AlternativeWhat these are made from matters more than the fact they replace meat.
• Meatball or RissoleTwo entries, raw and cooked, but the useful fact is what sits alongside the beef: breadcrumb, fat and a great deal of salt.
• MelonAll melons are mostly water. The colour of the flesh tells you what else is in there.
• MilkfishA moderately oily fish, and the raw, grilled and steamed versions differ mainly by water lost in cooking.
• Mineral WaterPlain mineral water is water with dissolved rock in it. The flavoured version is usually water with sugar in it.
• MintMore than a garnish — mint (specifically its oil) has real evidence behind it for calming an upset stomach.
• Mixed Leafy GreensA mix of different leaves, and they are not the same leaf nutritionally.
• MorwongAn everyday Australian fish that’s a genuine source of iodine, a nutrient most foods barely contain.
• MozzarellaA calcium and protein source people think of as pizza topping rather than food.
• MulberryMulberries are a sweet-tart berry packed with vitamin C and a natural compound that can help slow sugar spikes after a meal.
• MulletRaw, baked and steamed are the same fish. Cooking mainly removes water, which makes every number look bigger.
• MullowayWhite fish, but not the omega-3-free kind people assume white fish to be.
• MushroomsOne of the only foods that can still make vitamin D after being picked.
• MusselsMussels are small, but they pack in vitamin B12, iron, and selenium -- nutrients many people don't get enough of.
• Mustard GreensMustard greens are peppery leafy greens that pack an outsized dose of vitamin K along with vitamin A, vitamin C, and plant compounds you won't get from lettuce.
• MuttonAlmost everything that separates one mutton cut from another is fat, not meat.
• Napa CabbageNapa cabbage is a light, crunchy vegetable that gives you vitamin C for your immune system and vitamin K for strong bones — for almost no calories.
• Nori (Dried Seaweed)2,200 mcg of iodine per hundred grams, against a daily upper limit of 1,100.
• OctopusOctopus is a lean, protein-packed seafood loaded with vitamin B12 and minerals — despite its odd reputation, it's easy on saturated fat.
• OilAll cooking oils have nearly the same calories. What separates them is the type of fat and whether they survive a hot pan.
• OkraOkra is a slippery pod full of fiber and vitamins that can gently help steady blood sugar over time, but no vegetable "detoxes" your body overnight.
• OliveGreen or black is mostly about ripeness — the thing they all share is the salt from curing.
• Olive OilThe fat that helps you absorb the nutrients in everything else on the plate.
• OlivesOlives aren't a low-effort veggie snack — they're a fruit that's salt-cured, so a handful can carry as much sodium as a small bag of chips.
• OnionsA prebiotic fibre source that feeds gut bacteria much like an inulin supplement.
• OstrichOstrich is technically a bird, but it eats, cooks, and nourishes you like a lean cut of beef.
• OystersOysters pack more zinc than almost any other food, making them a real immune and wound-healing powerhouse — not just a myth about romance.
• Palm OilPalm oil is the world's most-used cooking oil, and whether it's "healthy" depends almost entirely on whether it's been refined.
• PaneerPaneer is a soft, fresh cheese made by curdling hot milk with something sour, like lemon juice — no rennet, no aging, no melting in the pan.
• ParmesanA small amount goes further on calcium than most cheeses.
• ParsleyThe herb pushed to the side of your plate is quietly loaded with vitamin C and vitamin A.
• PasteThese are flavour bases, not foods. The numbers are per 100g, and a recipe uses a teaspoon.
• Pea ProteinPea protein gives your muscles almost everything they need to rebuild, straight from a humble split pea.
• PecansPecans are crunchy little bundles of healthy fat and minerals that your body slowly breaks down for steady energy, not a quick sugar rush.
• PigeonDark poultry meat wrapped in a lot of fat — take the skin off and the numbers change completely.
• Pine NutsPine nuts are tiny, buttery seeds packed with minerals — but don't count on them to melt away fat.
• Plain YogurtPlain yogurt gives you protein and calcium in a form that's often gentler on your stomach than milk, thanks to the friendly bacteria that made it.
• Poblano PepperPoblano peppers are a mild, meaty green chile that bring real vitamin C and just a hint of heat without overwhelming a dish.
• PorkWhich cut you buy changes the fat far more than how you cook it.
• Pork SausageNineteen grams of fat, 763 mg of sodium, and a Group 1 classification.
• Pork TenderloinPork tenderloin is a lean, high-protein meat that's also packed with a B-vitamin most other meats barely have.
• PrawnNearly all protein and water, with barely any fat — whichever prawn you buy.
• Processed Cheddar1,420 mg of sodium per hundred — more than double natural cheddar.
• ProsciuttoThe leanest thing on this counter and the saltiest — 1,700 mg per 100 g.
• Protein PowderWhey is protein taken out of milk; hemp powder is ground seed with most of the oil removed. The label word to read is the source.
• ProvoloneProvolone is a firm Italian cheese that's easy on the stomach for most lactose-sensitive people but easy to overdo on salt.
• PsylliumA fibre that turns to gel in water — which is why it needs plenty of it.
• Pumpkin SeedsOne of the richest everyday food sources of zinc.
• QuailA small bird that is basically all dark meat — richer and fattier than chicken breast, gram for gram.
• Quail EggsQuail eggs are basically tiny, extra-rich chicken eggs — good protein and choline, but not a magic health food.
• QuarkQuark is a simple strained dairy food that gives you a lot of protein and calcium without much fat or sugar.
• RabbitRabbit meat gives you a lot of protein for very few calories, but eating only rabbit without any fat can actually make you sick.
• Rabbit (Farmed, Whole)A very lean white meat — high in protein, but famously too lean to eat as your only food.
• RadicchioRadicchio is a bitter, ruby-red salad leaf that's surprisingly packed with vitamin K -- more per bite than almost any other lettuce-like green.
• RadishRadishes are mostly water and crunch, but that spicy bite is doing real work in your body.
• Red CabbageRed cabbage is green cabbage with a superpower: the purple pigment that gives it color is also a strong antioxidant, and that same pigment changes color when it touches something acidic or basic.
• Red SnapperRed snapper is a lean, mild white fish that gives your body high-quality protein plus a big boost of selenium and vitamin B12.
• Red WineThe heart-health story was real research. It did not survive better methods.
• RhubarbA very low-calorie, high-fiber stalk vegetable with a distinctly tart bite.
• RicottaOne of the few cheeses that literally contains whey protein — the same stuff sold in powder tubs.
• RocketRocket is in the mustard family, not the lettuce family, and that is where the peppery taste comes from.
• Romaine LettuceRomaine is mostly water and crunch, but it packs a real dose of vitamin K and vitamin A into very few calories.
• Safflower OilSafflower oil comes in two very different types, so "is it healthy" depends on which bottle you actually bought.
• SalamiThirty-seven per cent fat and 1,495 mg of sodium — but nobody eats 100 g of it.
• SalmonOne of the few foods that really is packed with omega-3.
• SardineThe calcium is in the bones, so whether you eat them whole is the whole story.
• SardinesOne of the few foods where you eat the bones — and that is where the calcium is.
• SausageThe meat in a sausage matters less than the fat and salt packed in with it.
• Scallions (Green Onions)A few tablespoons of chopped scallions can give you more vitamin K than you'd expect from a simple garnish.
• ScallopsScallops are a lean, quick-cooking seafood that packs a lot of protein and vitamin B12 into very few calories.
• Sea BassSea bass is a lean, mild fish packed with protein, selenium, and vitamin B12 — just don't eat it every single day.
• Seaweed (Boiled)Fifty-four calories, and still twice a day’s iodine in a hundred grams.
• SeedGrind them, or you get very little. The whole seed's shell survives digestion more or less intact.
• SeitanSeitan is basically wheat's protein, isolated and cooked into a chewy, meat-like food - high in protein, but it's missing enough of one building block to be a "complete" protein on its own.
• Sesame OilSesame oil isn't magic, but it's a genuinely different kind of fat thanks to plant compounds most cooking oils don't have.
• ShallotsShallots taste like a cross between onion and garlic, and that sharp flavor comes with a real dose of antioxidants.
• SharkPlain shark fillet is about as lean as protein gets. The batter is where the calories come from.
• ShrimpHigh in cholesterol on paper, with far less effect on your blood than once believed.
• Silver PerchA mild, easy fish that gives you vitamin D and omega-3 in one go.
• Silverbeet (Swiss Chard)A leafy green packed with vitamin A, plus iron and folate.
• SkyrSkyr looks like yogurt but is actually a thick, strained cheese packed with protein and calcium.
• Snap PeasA handful of snap peas can cover your whole day's vitamin C, pod and all.
• SnapperA lean, popular Australian fish with a bit more calcium and potassium than most fish give you.
• Sour CreamSour cream is real cream that friendly bacteria turned tangy -- it gives you a little calcium and vitamin A, but most store-bought tubs no longer have live bacteria in them.
• Southern Rock LobsterA very lean seafood — almost all protein, with barely any fat of its own.
• Soy BeverageThe thing worth checking on the carton is whether calcium has been added. Unfortified soy milk has almost none.
• Soy MilkSoy milk is a plant milk with real protein, close to what you'd get from cow's milk, plus calcium and vitamin D when it's fortified.
• Soy SauceThe saltiest thing in most kitchens — and a tablespoon is half a day’s sodium.
• Soybeans (Dry)Soybeans pack complete protein like meat, plus special plant compounds — and no, eating them won't mess with your hormones.
• SpamCured, canned pork. It keeps for years because of the salt and the nitrite, and both of those are the nutritional story.
• SpinachThe Popeye story about spinach and iron is not quite true.
• Spirits (40% ABV)The purest form of the thing itself: alcohol, water, and essentially nothing else.
• SpratA small fish you eat whole. The bones are the point.
• SproutSprouting turns a dry seed into a small fresh vegetable, and the conditions that do it also suit bacteria.
• Squab (Pigeon)A whole small bird, skin included — richer and fattier than most poultry, but still a decent source of iron and zinc.
• SquashA summer squash, picked young — which is why it is watery and mild rather than sweet and starchy like a pumpkin.
• Squid or CalamariVery lean protein. Cook it for under two minutes or for over half an hour — the middle is where it turns to rubber.
• Star FruitStar fruit is a juicy, star-shaped snack packed with vitamin C, but people with kidney problems should never eat it.
• Sunflower OilSunflower oil is one of the richest food sources of vitamin E, but not all bottles labeled "sunflower oil" are the same fat.
• Sunflower SeedsSunflower seeds are a crunchy snack loaded with vitamin E, healthy fat, and minerals — just skip the shells and keep portions modest.
• SwedeA mild, low-calorie root vegetable that's a genuine vitamin C source, related to cabbage more than to potatoes.
• Swiss ChardOne cup of cooked Swiss chard packs a huge dose of vitamin K — great for most people, but something to watch closely if you take blood thinners like warfarin.
• SwordfishSwordfish gives you a lot of protein and vitamin D in one meal -- but it's also on the short list of fish doctors say to skip if you're pregnant or feeding young kids.
• TahiniTahini is sesame seeds ground into a creamy paste — a good source of calcium, copper, and healthy fats, but your body only absorbs part of that calcium, and sesame itself can trigger allergies.
• TamarilloAn egg-shaped fruit related to the tomato, rich in vitamin A and fibre.
• Thickened CreamThirty-six per cent fat, and the thickener is what makes it whip reliably.
• TilapiaTilapia is basically pure lean protein, great for muscles, but don't expect the omega-3 boost you get from salmon.
• TofuA plant protein whose calcium content depends entirely on how it was made.
• TomatilloTomatillos are a tangy, low-calorie veggie that gives you a solid dose of vitamin C without much sugar or fat.
• TomatoesOne of the few foods where cooking increases what you get from it.
• TroutTrout is a mild, easy-to-cook fish loaded with protein, vitamin D, and heart-friendly fats.
• TunaOne of the most concentrated omega-3 sources, with a real mercury caveat.
• TurkeyThe sleepiness reputation is really about how much you ate, not the turkey.
• TurnipTurnips are a low-calorie root packed with vitamin C, and their leafy tops are even more nutritious than the root itself.
• UV-Exposed MushroomsMore vitamin D than salmon, from a fungus that made it out of sunlight.
• VealVery lean meat from a young animal. It cooks fast and dries out fast.
• Vegetable JuiceThe one juice that isn’t a sugar problem. It’s a salt one instead.
• VenisonVenison is a super-lean red meat — big on protein and iron, low on fat — but hunters really do need to get wild deer tested for a brain disease that cooking can't destroy.
• Vine LeafA dark leafy green, packed in enough salt to change the answer entirely.
• Walnut OilWalnut oil is a plant-based source of omega-3 fat, but your body only turns a little of it into the same omega-3s found in fish.
• WalnutsThe best plant omega-3 source — though a different type from fish.
• WaterTap, bottled and sparkling hydrate identically. What differs is fluoride, sodium and price.
• WatercressWatercress is a peppery little green that punches way above its weight -- basically a multivitamin with crunch.
• Wax JambuBell-shaped, waxy-skinned and about ninety per cent water — crisp and refreshing rather than sweet.
• Whey Protein PowderEighty-five per cent protein, and the most-studied protein supplement there is.
• White WineRed wine’s polyphenol story doesn’t apply here. The alcohol does.
• WineMost of the energy in any wine is the alcohol itself, not the sugar.
• Yellow-Eye MulletAn overlooked fish that’s unusually rich in B12 and selenium.
• Yellowtail KingfishA farmed Australian fish that’s genuinely rich in omega-3 and vitamin D.
• Yuba (Tofu Skin)Yuba is the skin that forms on hot soy milk — dried and eaten, it's one of the most protein-packed plant foods around.
• ZucchiniMild and mostly water, but a real source of potassium and gut-friendly fibre.

Depends on the product

These are not excluded and not included: the answer belongs to a certificate, a refining method or a production line, and the library will not guess it for you.

• Almond ButterAlmond butter packs healthy fats, vitamin E, and magnesium into a small scoop — but it's easy to eat way more than one serving.
• AlmondsA genuinely good vitamin E source, wrapped in fibre and healthy fat.
• Apple JuiceAn apple with the fibre removed and the sugar left in.
• ApricotApricots are a sweet, low-calorie fruit loaded with vitamin A that helps your eyes, skin, and immune system -- just never eat the seed inside the pit.
• Beef DrippingFifty-two grams of saturated fat per hundred — seven times canola oil.
• Beef LiverA small serving of beef liver packs more vitamin A, B12, iron, and copper than almost any other food -- so a little goes a long way.
• Beef Mince (Regular Fat)The fat percentage on the label is raw. What you eat depends on how you cook it.
• BeetrootRaw, baked, boiled or canned — the cooking method changes this vegetable more than most.
• BeetsA natural nitrate source that genuinely improves blood flow — the same idea behind citrulline supplements.
• Black TeaAbout a third the caffeine of coffee, with tannins that blunt iron absorption.
• BlackberriesOne of the few fruits with enough vitamin K that it matters for anyone on blood thinners.
• Blood OrangeBlood oranges look different because of a special red pigment — not because they have way more vitamin C than regular oranges.
• BoysenberryBoysenberries are a man-made berry mix, packed with fiber and vitamin C, that helps your gut and immune system.
• Butternut SquashButternut squash's orange color is basically a vitamin A signal, but your body only turns as much of it into usable vitamin A as it needs, and cooking plus a little fat helps that process along.
• Canned BeetrootThe nitrate that lowers blood pressure survives the tin. Some of it, anyway.
• Canned Tuna (in Brine)Twenty-six grams of protein, 752 mg of omega-3, and a mercury question worth answering properly.
• Canola OilThe lowest saturated fat of any common cooking oil, and it costs the least.
• CarrotsCooking actually makes its signature nutrient easier to absorb.
• CeleriacCeleriac looks like a dirt-covered brain, but it's really celery's underground cousin — and it's loaded with vitamin K, potassium, and fiber.
• Chicken PieceCoated fried chicken is mostly ordinary chicken plus batter, oil and salt.
• Chicken WingsThe skin doubles the fat and adds nothing else. That is the whole decision.
• CiderFermented apple juice, where about half the kilojoules come from the alcohol rather than the sugar.
• CoffeeThe most widely used stimulant on earth, and one of the best studied.
• CordialDiluted to taste, which is exactly the problem.
• Coriander SeedThe numbers here look impressive, but a teaspoon weighs two grams — treat this as flavour, not nutrition.
• CumquatA citrus small enough to eat whole, peel included — and the peel is the sweet part.
• CurrantFresh currants are a berry. Dried currants are tiny grapes. They are different plants that happen to share a name.
• Diet ColaNot the villain it is painted as. Also not the win it is sold as.
• DipA high-fat food where the fat is the good part — the salt is the part worth watching.
• EspressoReads as the most caffeinated coffee there is. Per cup, it usually isn’t.
• Evaporated MilkMilk with the water taken out and nothing added — 256 mg of calcium per hundred.
• FeijoaA small, fragrant fruit that’s low in calories but a decent source of vitamin C and fibre.
• FigsOne of the few fruits with a real calcium contribution, especially dried.
• Ginger BeerThe most sugary thing in the soft drink fridge, sold on a health-food association.
• GooseberryThis tangy little berry packs a real vitamin C punch — and it's not the same fruit as the "Indian gooseberry" people sometimes confuse it with.
• GrapefruitGrapefruit is packed with vitamin C, but it can also make certain medicines act stronger than they should.
• Grapeseed OilSixty-four per cent polyunsaturated — the highest here — and almost no vitamin E to protect it.
• Green PeasA legume eaten fresh like a vegetable, with surprisingly solid protein.
• Green TeaThe calm-alert combination is real. The fat burning is a rounding error.
• Habanero PepperHabaneros are super spicy peppers packed with vitamin C — the burn you feel isn't your body being damaged, it's a nerve alarm going off.
• HazelnutsHazelnuts pack heart-healthy fat and a big mineral boost, but they're calorie-dense, so a small handful goes a long way.
• Honeydew MelonHoneydew is basically nature's flavored water — light, hydrating, and still packed with real vitamin C and potassium.
• HummusBeans and sesame paste team up in hummus to give your body a fuller set of protein building blocks than either one gives alone.
• KiwiMore vitamin C than an orange, plus a genuine digestive enzyme.
• KumquatKumquats are eaten whole — sweet peel and tart middle together — so you get fiber and vitamin C in one bite-sized package.
• LemonadeThe soft drink people order when they’re avoiding soft drink.
• LupinA bean that is mostly fibre and protein, with hardly any starch in it.
• Lupin BeansLupin beans are a super high-protein bean, but you can't eat them straight from the pod — they need a long soak to wash out bitter, unsafe compounds first.
• Mandarin OrangeMandarins are a sweet, easy-peel way to get most of a day's vitamin C, without needing a pill.
• Margarine (Polyunsaturated)A fifth of butter’s saturated fat, and one of the better vitamin D sources in the country.
• MayonnaiseTwo-thirds fat — but mostly the unsaturated kind, which changes the story.
• MilkA genuinely strong, well-absorbed calcium source — especially when fortified.
• Mixed BerryFrozen at harvest, which usually means more vitamin C left than in fresh berries a week off the plant.
• Mixed VegetablesFrozen mixed vegetables are picked and frozen fast, which is why they hold up better than they sound like they should.
• MustardThe rare condiment where the flavour costs almost nothing.
• NattoNatto is sticky fermented soybeans loaded with vitamin K2, a nutrient that helps your body put calcium into bones instead of blood vessels.
• NectarineThe peach-plum-cross story about nectarines isn't true — it's just a peach without the fuzz.
• NutAlmost all of them are high in fat — but chestnuts are starchy, and peanuts are not really nuts at all.
• Nutritional YeastA savoury powder that happens to be one of the densest B-vitamin foods there is.
• OrangeA genuinely good vitamin C source, with fibre a pill does not give you.

Recipes

• Baked Avocado & EggAn egg baked into half an avocado. Two ingredients, one tray, no technique.
• Baked Egg MuffinsA tray of these on Sunday is five breakfasts you do not have to think about.
• Chicken Caesar SaladThe salad that is only a salad by reputation — and better for knowing that going in.
• Cobb SaladInvented at a Hollywood restaurant at midnight out of leftovers, and it shows in the best way.
• Eggplant ParmigianaRoast the eggplant instead of frying it and the dish stops being a sponge for oil.
• Greek SaladNo lettuce. A real Greek salad is tomato, cucumber, onion and a slab of feta on top.
• Green ShakshukaThe same eggs-poached-in-a-pan idea, with the tomatoes swapped for a pan of greens.
• Grilled Chicken SaladA genuinely filling salad, built around real protein instead of just lettuce.
• Halloumi & EggsThe cheese that does not melt, fried until it squeaks, with eggs and a tomato salad.
• Olives & FetaA snack that is mostly fat, and entirely fine for being so.
• Salmon en PapilloteFish steamed in a paper parcel, which means no pan to wash and no way to overcook it.
• Spinach & Feta OmeletteThree eggs, a pan, and the two things in the fridge that always go together.
• Thai Beef SaladSteak, sliced thin across the grain, over a salad that is mostly herbs.
• Tom Yum with PrawnsHot, sour, and about 120 calories a bowl. The most flavour-per-calorie dish in the library.
• Turkey LarbA Laotian minced-meat salad, eaten in lettuce cups, that is basically all protein and herbs.
• Two Brazil NutsTwo is the serving. This is the rare food where eating more is actively worse for you.
• Veggie OmeletteA full vegetable drawer folded into three eggs.

Other patterns