Low-fructose foods: what to eat with fructose malabsorption

Bananas and berries are fine. Apples and pears are not. The rule is the ratio, not the amount.

October 21, 2026

Fructose malabsorption follows a rule most people find counterintuitive. Whether a food causes trouble depends on how its fructose compares with its glucose, and once you know that, a low-fructose list stops looking arbitrary.

Below is what our database grades low, drawn from the same data as our high-fructose list.

Fructose, glucose and the ratio

Fructose crosses your intestinal wall through two routes. One is slow and easily saturated. The other is a transporter that carries fructose and glucose together, and it is fast.¹

So fructose arriving alongside an equal amount of glucose gets absorbed efficiently. Fructose arriving in excess of glucose has only the slow route available, and whatever does not get through carries on to the colon, draws in water and gets fermented.

This is why food lists use the phrase "excess fructose": what counts is the surplus over glucose. A food with a great deal of both sugars in balance is fine. A food with modest fructose and almost no glucose is not.

Three consequences follow, and they explain most of what looks inconsistent in fructose advice.

Bananas, berries and citrus are fine despite containing fructose, because their glucose keeps pace.

Apples, pears, mango and watermelon cause trouble, because their fructose runs well ahead of their glucose.

Adding glucose helps. Eating a problem fruit alongside something glucose-rich can bring it into range, which is why table sugar, half glucose and half fructose, is often better tolerated than honey, which is fructose-heavy.

Fructose is also rarely the only suspect. People who malabsorb fructose often malabsorb fructans too, so a reaction blamed on fruit can be coming from the wheat or onion in the same meal.²

The foods you can eat freely

Bananas, berries, citrus and kiwi sit here alongside the everyday low-fructose staples.

egg

The complete list

This is every ingredient our database grades safe or low for excess fructose, grouped the way a shop is.

Vegetables104 foods

Vegetables
Food	Notes
CucumberLevel: Safe	Cucumber is a cool crunchy vegetable. A refreshing vegetable eaten raw or pickled.
BroccoliLevel: Safe	Broccoli is a green cruciferous vegetable. A nutritious vegetable with tree-like florets.
PotatoLevel: Safe	Potato is a starchy tuber vegetable. A versatile staple in countless preparations.
SpinachLevel: Safe	Spinach is a nutritious dark leafy green. A mild versatile vegetable eaten raw or cooked.
TomatoLevel: Safe	Tomato is a red fruit used as vegetable. A juicy versatile ingredient in cuisines worldwide.
LettuceLevel: Safe	Lettuce is a leafy salad vegetable. A mild green in many varieties for salads.
Green bell pepperLevel: Safe	Green bell pepper is an unripe sweet pepper. A slightly bitter crunchy pepper.
Bell pepperLevel: Safe	Bell pepper is a sweet crunchy pepper. A mild pepper available in many colors.
ZucchiniLevel: Safe	Zucchini is a green summer squash. A mild versatile vegetable also called courgette.
CarrotLevel: Safe	Carrot is an orange root vegetable. A sweet crunchy root eaten raw or cooked.
GarlicLevel: Safe	Garlic is a pungent bulb from the allium family. A fundamental aromatic in cuisines worldwide.
OnionLevel: Safe	Onion is a pungent bulb vegetable. A fundamental aromatic in cuisines worldwide.
Sweet potatoLevel: Safe	Sweet potato is an orange-fleshed tuber. A sweet starchy root vegetable.
CabbageLevel: Safe	Cabbage is a leafy cruciferous vegetable. A crunchy vegetable in green red and savoy varieties.
CauliflowerLevel: Safe	Cauliflower is a white cruciferous vegetable. A mild vegetable with dense florets.
Green peasLevel: Safe	Green peas are sweet seeds in pods. A tender spring vegetable eaten fresh or frozen.
Sweet cornLevel: Safe	Sweet corn is a sugary corn variety. A tender kernel vegetable eaten on the cob.
OliveLevel: Safe	Olive is the fruit of olive trees. A briny fruit cured for eating or pressed for oil.
Jalapeno pepperLevel: Safe	Jalapeno pepper is a medium-hot fresh green chili. Common in Mexican and Tex-Mex cooking and eaten fresh pickled or roasted.
EggplantLevel: Safe	Eggplant is a purple nightshade vegetable. A meaty vegetable also called aubergine.
Brussels sproutsLevel: Safe	Brussels sprouts are small cabbage-like vegetables. A nutty cruciferous vegetable on stalks.
AsparagusLevel: Safe	Asparagus is a spring vegetable stalk. A tender green spear with grassy flavor.
Sweet pepperLevel: Low	Sweet pepper is a mild bell pepper variety. A crunchy vegetable in various colors.
Butternut squashLevel: Safe	Butternut squash is a tan bell-shaped winter squash. A sweet nutty squash with orange flesh.
CeleryLevel: Safe	Celery is a crunchy stalk vegetable. A mild vegetable used raw and in cooking.
KaleLevel: Safe	Kale is a hearty leafy cruciferous green. A nutritious vegetable with earthy flavor.
ScallionsLevel: Safe	Scallions are mild green onions. A fresh allium used raw and in cooking.
Celery stalkLevel: Safe	Celery stalk is the crisp rib of celery. A crunchy vegetable for snacking and cooking.
Green beanLevel: Safe	Green bean is an immature bean pod. A tender vegetable also called string bean.
Yellow crookneck squashLevel: Safe	Yellow crookneck squash is a curved summer squash. A mild tender squash with bumpy skin.
Young spinachLevel: Safe	Young spinach is tender baby spinach leaves. A mild delicate green for salads.
Collard greensLevel: Safe	Collard greens are large flat cabbage leaves. A hearty green traditional in Southern cuisine.
EdamameLevel: Safe	Edamame is immature soybeans in pods. A protein-rich snack eaten boiled and salted.
OkraLevel: Safe	Okra is a green pod vegetable. A mucilaginous vegetable used in gumbo and curries.
Carrot rootLevel: Safe	Carrot root is the taproot of carrot plants. An orange sweet vegetable rich in beta-carotene.
Artichoke heartLevel: Safe	Artichoke heart is the tender center of artichokes. A delicate vegetable with subtle flavor.
LeekLevel: Safe	Leek is a mild onion-family vegetable. A sweet subtle allium used in soups and sides.
YamLevel: Safe	Yam is a starchy tropical tuber. A dense root vegetable distinct from sweet potato.
BeetLevel: Safe	Beet is a deep red root vegetable. A sweet earthy root with edible greens.
Bok choyLevel: Safe	Bok choy is a Chinese cabbage variety. A mild crunchy vegetable with white stalks.
ChardLevel: Safe	Chard is a leafy green with colorful stems. A nutritious vegetable related to beets.
Swiss chardLevel: Safe	Swiss chard is a leafy green with colorful stems. A nutritious vegetable related to beets.
Snow peasLevel: Safe	Snow peas are flat edible-pod peas. A sweet crisp vegetable eaten whole.
BeetrootLevel: Safe	Beetroot is the root of the beet plant. A sweet earthy vegetable with deep red color.
TurnipLevel: Safe	Turnip is a white and purple root vegetable. A mild slightly bitter root with edible greens.
Fennel bulbLevel: Safe	Fennel bulb is a crisp anise-flavored vegetable. A white bulb with licorice-like taste.
ParsnipLevel: Safe	Parsnip is a cream-colored root vegetable. A sweet nutty root related to carrots.
Spaghetti squashLevel: Safe	Spaghetti squash is a yellow oblong squash. A unique squash with stringy pasta-like flesh.
ShallotLevel: Safe	Shallot is a mild onion variety. A delicate allium with subtle garlic notes.
SauerkrautLevel: Safe	Sauerkraut is fermented shredded cabbage. A tangy probiotic condiment from Germany.
ArtichokeLevel: Safe	Artichoke is a thistle vegetable. A tender heart surrounded by edible leaves.
Bean sproutsLevel: Safe	Bean sprouts are germinated mung beans. A crisp sprout used in Asian stir-fries.
Parsnip rootLevel: Safe	Parsnip root is the taproot of parsnip plants. A sweet earthy vegetable for roasting.
Acorn squashLevel: Safe	Acorn squash is a dark green winter squash. A sweet nutty squash with acorn-like shape.
Yellow squashLevel: Safe	Yellow squash is a mild summer squash. A tender vegetable similar to zucchini.
RadishLevel: Safe	Radish is a peppery root vegetable. A crisp spicy root in many colors and sizes.
RocketLevel: Safe	Rocket is a peppery salad green. A spicy leafy green also known as arugula.
Green chileLevel: Safe	Green chile is a mild to medium fresh chili pepper such as Anaheim Hatch or poblano. Roasted in Southwestern and Mexican dishes.
AlfalfaLevel: Safe	Alfalfa is a legume plant. A nutritious sprout and forage crop.
Bamboo shootsLevel: Safe	Bamboo shoots are young bamboo stems. A crunchy mild vegetable used in Asian cuisine.
Jerusalem artichokeLevel: Safe	Jerusalem artichoke is a knobby sunflower tuber. A nutty vegetable also called sunchoke.
NopalLevel: Safe	Nopal is edible cactus paddle. A tangy vegetable popular in Mexican cuisine.
Rutabaga rootLevel: Safe	Rutabaga root is the swollen root of rutabaga. A sweet nutty vegetable for roasting and mashing.
JicamaLevel: Safe	Jicama is a crunchy Mexican root vegetable. A mild sweet tuber eaten raw or cooked.
Turnip rootLevel: Safe	Turnip root is the taproot of turnip plants. A mild peppery root vegetable.
EndiveLevel: Safe	Endive is a bitter leafy vegetable. A crisp green used in salads and braising.
Kale sproutsLevel: Safe	Kale sprouts are a cross of kale and brussels sprouts. A tender vegetable with mild kale flavor.
Mustard greensLevel: Safe	Mustard greens are peppery leafy vegetables. A spicy green used in Southern and Asian cuisines.
RutabagaLevel: Safe	Rutabaga is a yellow root vegetable. A mild sweet cross between cabbage and turnip.
CassavaLevel: Safe	Cassava is a starchy tropical root. A tuber also called yuca or manioc.
Beet greensLevel: Safe	Beet greens are the leafy tops of beets. A nutritious green similar to chard.
Radish greensLevel: Safe	Radish greens are the leafy tops of radishes. A peppery nutritious green.
Pea shootsLevel: Safe	Pea shoots are tender tips of pea vines. A delicate green with sweet pea flavor.
Taro rootLevel: Safe	Taro root is a starchy tropical tuber. A purple-flecked root used in Asian and Pacific cuisines.
ZaatarLevel: Safe	Za'atar is an herb and spice blend. A Middle Eastern mix of thyme sumac and sesame.
RapiniLevel: Low	Rapini is a bitter broccoli relative. A pungent green also called broccoli rabe.
RadicchioLevel: Safe	Radicchio is a bitter red chicory. A colorful vegetable used in salads and grilling.
Radicchio leavesLevel: Safe	Radicchio leaves are the bitter red leaves of radicchio. A colorful addition to salads.
MacheLevel: Safe	Mâche is a delicate salad green. A mild nutty lettuce also called lamb's lettuce.
Kabocha squashLevel: Safe	Kabocha squash is a Japanese winter squash. A sweet dense squash with chestnut-like flavor.
Broccoli sproutsLevel: Safe	Broccoli sprouts are germinated broccoli seeds. A tender sprout with concentrated nutrients.
Fennel frondsLevel: Safe	Fennel fronds are the feathery tops of fennel. An herb with mild anise flavor.
Fava greensLevel: Safe	Fava greens are the tender tops of fava plants. A delicate green with mild bean flavor.
RomanescoLevel: Safe	Romanesco is a fractal-patterned cruciferous vegetable. A mild vegetable between broccoli and cauliflower.
Yardlong beansLevel: Safe	Yardlong beans are very long Asian beans. A crunchy bean also called snake beans.
Carrot topsLevel: Safe	Carrot tops are the leafy greens of carrots. An edible herb with parsley-like flavor.
Belgian endiveLevel: Safe	Belgian endive is a pale torpedo-shaped vegetable. A mild bitter leaf grown in darkness.
Dandelion greensLevel: Safe	Dandelion greens are bitter salad leaves. A nutritious wild green with sharp flavor.
Daikon radishLevel: Safe	Daikon radish is a large white Asian radish. A mild crisp radish used raw and cooked.
KohlrabiLevel: Safe	Kohlrabi is a bulbous cabbage-family vegetable. A crisp mild vegetable eaten raw or cooked.
Hearts of palmLevel: Safe	Hearts of palm are the inner core of palm trees. A tender mild vegetable with delicate flavor.
Parsley rootLevel: Safe	Parsley root is the root of parsley plants. A sweet carrot-like vegetable with parsley flavor.
ChayoteLevel: Safe	Chayote is a mild green squash. A pear-shaped vegetable popular in Latin cuisine.
CeleriacLevel: Safe	Celeriac is a knobby celery root. An earthy vegetable with celery flavor.
SeaweedLevel: Safe	Seaweed is edible marine algae. A nutritious sea vegetable used in Asian cuisines.
CalabashLevel: Safe	Calabash is a gourd vegetable. A mild squash also called bottle gourd.
Burdock rootLevel: Safe	Burdock root is a long brown root vegetable. An earthy crunchy root used in Asian cuisine.
Lotus leafLevel: Safe	Lotus leaf is the large leaf of lotus plants. An aromatic wrapper for steamed foods.
Yam beanLevel: Safe	Yam bean is jicama by another name. A crunchy sweet tuber from Central America.
TatsoiLevel: Safe	Tatsoi is a spoon-shaped Asian green. A mild mustard-family vegetable for salads and stir-fries.
Garland chrysanthemumLevel: Low	Garland chrysanthemum is an edible Asian green. A slightly bitter leaf used in hot pots.
Mustard rootLevel: Safe	Mustard root is the root of mustard plants. A pungent root vegetable used in Asian cuisine.
Lotus rootLevel: Low	Lotus root is the rhizome of lotus plants. A crunchy vegetable with lacy interior pattern.
MizunaLevel: Safe	Mizuna is a feathery Japanese green. A mild peppery leaf used in salads.

Herbs & Spices70 foods

Herbs & Spices
Food	Notes
Salt	Salt is sodium chloride seasoning. The most common seasoning used in cooking worldwide.
Black pepper	Black pepper is dried peppercorn berry. The world's most traded spice with pungent heat.
Garlic powder	Garlic powder is dehydrated ground garlic. A convenient form of garlic for seasoning.
Cilantro	Cilantro is the leafy herb of coriander plant. A pungent herb essential in Mexican and Asian cuisines.
Basil	Basil is an aromatic herb in the mint family. A sweet peppery herb essential in Italian cuisine.
Coriander leaves	Coriander leaves are the fresh herb also called cilantro. A pungent herb with bright citrus notes.
Coriander	Coriander is the seed of the cilantro plant. A warm citrusy spice used in curry blends.
Cumin	Cumin is an earthy aromatic seed spice. A warm spice essential in Mexican and Indian cuisines.
Nutmeg	Nutmeg is an aromatic seed spice. A warm sweet spice grated for baking and savory dishes.
Ginger root	Ginger root is the fresh rhizome of ginger plant. A knobby aromatic root with spicy flavor.
Mint leaves	Mint leaves are the fresh leaves of mint plants. A cooling herb with bright menthol flavor.
Thyme	Thyme is a fragrant Mediterranean herb. An earthy herb used in soups stews and roasts.
Ginger	Ginger is a pungent rhizome spice. A warm zesty root used fresh dried or ground.
Mint	Mint is a cool aromatic herb. A refreshing herb used in drinks desserts and savory dishes.
Parsley	Parsley is a fresh green herb. A mild herb used as garnish and flavoring worldwide.
Chili powder	Chili powder is a blend of ground chilies and spices. A spicy seasoning used in Tex-Mex cuisine.
Oregano	Oregano is a robust Mediterranean herb. A pungent herb essential in Italian and Greek cuisines.
Paprika	Paprika is ground dried sweet peppers. A mild red spice adding color and subtle sweetness.
Cinnamon	Cinnamon is aromatic tree bark spice. A warm sweet spice used in baking and savory dishes.
Rosemary	Rosemary is an aromatic evergreen herb. A piney resinous herb used with roasted meats.
Cumin seeds	Cumin seeds are the whole form of cumin spice. Earthy aromatic seeds used whole or ground.
Lemongrass	Lemongrass is a citrusy tropical grass. A fragrant herb used in Southeast Asian cuisine.
Sage	Sage is a savory gray-green herb. An earthy herb traditionally used with poultry and pork.
Old bay seasoning	Old Bay seasoning is a Maryland spice blend. A savory mix used for seafood and vegetables.
Turmeric powder	Turmeric powder is ground dried turmeric root. A golden spice used in curries and golden milk.
Dry mustard	Dry mustard is ground mustard seed powder. A sharp pungent spice for sauces and dressings.
Chive	Chive is a mild onion-family herb. A delicate herb with subtle onion flavor.
Bay leaf	Bay leaf is an aromatic dried leaf. A subtle herb used to flavor soups and stews.
Peppermint	Peppermint is a strongly menthol herb. A cooling mint variety used in teas and candies.
Cloves	Cloves are dried flower buds with intense flavor. A pungent warm spice used in baking and cooking.
Mustard seeds	Mustard seeds are pungent seeds from mustard plants. Small spicy seeds used whole or ground.
Cayenne	Cayenne is ground hot red pepper. A fiery spice made from dried cayenne peppers.
Cayenne pepper	Cayenne pepper is a hot red chili pepper. A spicy pepper used fresh or dried and ground.
Allspice	Allspice is a dried berry spice from Jamaica. A warm spice tasting of clove cinnamon and nutmeg.
White pepper	White pepper is hulled mature peppercorn. A milder pepper with earthy less complex flavor.
Dill weed	Dill weed is the feathery green herb of dill. A fresh tangy herb used with fish and pickles.
Turmeric	Turmeric is a bright orange rhizome spice. An earthy bitter spice that colors foods yellow.
Smoked paprika	Smoked paprika is smoke-dried ground peppers. A deep red spice with rich smoky flavor.
Fennel seeds	Fennel seeds are aromatic licorice-flavored seeds. A sweet anise-like spice used in sausages.
Saffron	Saffron is the world's most expensive spice. A floral earthy spice from crocus flower stigmas.
Caraway seed	Caraway seed is an aromatic seed spice. An earthy anise-like seed used in breads.
Curry leaf	Curry leaf is an aromatic South Indian herb. A citrusy herb essential in South Indian cooking.
Galangal	Galangal is a ginger-like rhizome spice. A sharp citrusy root used in Thai cuisine.
Zaatar spice mix	Za'atar is a Middle Eastern herb-spice blend. A tangy mix of thyme sumac and sesame.
Kaffir lime leaves	Kaffir lime leaves are aromatic citrus leaves. A floral citrusy herb essential in Thai cuisine.
Black seed	Black seed is a pungent aromatic seed. A bitter spice also called nigella or kalonji.
Celery seed	Celery seed is the tiny seed of celery plants. A bitter concentrated celery-flavored spice.
Marjoram	Marjoram is a sweet herb related to oregano. A mild floral herb used in Mediterranean cuisine.
Ras el hanout	Ras el hanout is a North African spice blend. A complex aromatic mix meaning top of the shop.
Baharat	Baharat is a Middle Eastern spice blend. A warm aromatic mix used in meat dishes.
Vanilla bean	Vanilla bean is the pod of vanilla orchid. An aromatic bean used for extract and flavoring.
Mace	Mace is the lacy covering of nutmeg seed. A warm delicate spice similar to nutmeg.
Dill seed	Dill seed is the dried seed of dill plants. A tangy caraway-like spice used in pickles.
Savory	Savory is a peppery Mediterranean herb. A thyme-like herb used in bean dishes and stuffings.
Lemon balm	Lemon balm is a lemon-scented herb. A mild citrusy herb in the mint family.
Anise	Anise is a licorice-flavored spice seed. An aromatic seed used in baking and liqueurs.
Hungarian paprika	Hungarian paprika is a prized red pepper spice. A sweet to hot paprika from Hungary.
Herbes de provence	Herbes de Provence is a French herb blend. A fragrant mix of dried Mediterranean herbs.
Horseradish root	Horseradish root is a pungent white root. A fiery root grated for sauces and condiments.
Fenugreek seeds	Fenugreek seeds are bitter maple-scented seeds. A pungent spice used in curry powders.
Star anise	Star anise is a star-shaped licorice spice. An aromatic pod used in Asian and Western cuisines.
Chervil	Chervil is a delicate herb related to parsley. A mild anise-flavored herb used in French cuisine.
Tarragon	Tarragon is an aromatic French herb. A licorice-flavored herb used in French cuisine.
Green cardamom	Green cardamom is an aromatic pod spice. A floral citrusy spice used in Indian and Middle Eastern cuisines.
Sumac	Sumac is a tart red berry spice. A lemony Middle Eastern spice used on meats and salads.
Lime leaves	Lime leaves are aromatic leaves from lime trees. A citrusy herb used in Asian cooking.
Annatto	Annatto is a red-orange seed spice. A mild earthy spice used for coloring foods.
Cress seed	Cress seed is the peppery seed of garden cress. A spicy seed used in Middle Eastern cuisine.
Mountain savory	Mountain savory is a peppery Mediterranean herb. A pungent herb similar to thyme and oregano.
Juniper berries	Juniper berries are aromatic pine-like berries. A resinous spice used in gin and game dishes.

Grains65 foods

Grains
Food	Notes
Rice	Rice is a staple cereal grain. The most widely consumed grain feeding half the world.
Bread	Bread is a baked staple food made from flour. The most common baked grain product worldwide.
Oats	Oats are a cereal grain from the oat plant. A hearty grain commonly eaten as oatmeal.
Spaghetti	Spaghetti is long thin cylindrical pasta. The most popular pasta shape worldwide.
Wheat flour	Wheat flour is ground wheat kernels. The most common flour used in baking.
Corn	Corn is a cereal grain and vegetable. A versatile crop eaten fresh and processed.
Wheat	Wheat is a cereal grain and global staple. The most widely grown crop used for flour.
Corn flour	Corn flour is finely ground dried corn. A smooth flour for breading and baking.
Flour tortilla	Flour tortilla is a thin wheat flatbread. A soft pliable bread used for burritos and wraps.
Whole wheat flour	Whole wheat flour is flour from entire wheat kernel. A nutritious flour with bran and germ.
Penne	Penne is tube-shaped pasta with angled ends. A popular pasta shape that holds sauce well.
Corn tortilla	Corn tortilla is a thin flatbread from masa. A traditional Mexican bread from corn.
Macaroni	Macaroni is small curved pasta tubes. A popular pasta shape used in mac and cheese.
Seitan	Seitan is a meat substitute made from wheat gluten. A high-protein chewy food also called wheat meat or mock duck.
Whole grain bread	Whole grain bread is bread from unrefined flour. A nutritious bread containing entire grain.
Whole grain cereal	Whole grain cereal is breakfast cereal from whole grains. A fiber-rich cereal with intact grain.
Buckwheat	Buckwheat is a triangular pseudocereal seed. A nutty gluten-free grain for pancakes.
Angel hair pasta	Angel hair pasta is very thin spaghetti. A delicate pasta that cooks quickly.
Semolina	Semolina is coarse durum wheat flour. A grainy flour used for pasta and couscous.
Durum wheat	Durum wheat is a hard wheat variety. A high-protein wheat for pasta and semolina.
Corn grits	Corn grits are coarsely ground corn. A Southern breakfast porridge also called grits.
Whole wheat bagel	Whole wheat bagel is a bagel from whole wheat flour. A nutritious dense ring-shaped bread.
Bulgur wheat	Bulgur wheat is parboiled cracked wheat. A quick-cooking Middle Eastern grain.
Orzo	Orzo is rice-shaped pasta. A small pasta often used in soups and salads.
Fettuccine	Fettuccine is flat ribbon pasta. A wide noodle popular with creamy sauces.
Tortellini	Tortellini is ring-shaped stuffed pasta. A filled pasta traditionally with meat or cheese.
Barley	Barley is an ancient cereal grain. A chewy nutty grain for soups and beer.
Gluten-free bread	Gluten-free bread is bread made without wheat gluten. A bread alternative for those avoiding gluten.
Gluten-free oats	Gluten-free oats are oats without gluten cross-contact. Certified oats milled away from wheat.
Rice flour	Rice flour is finely ground rice. A gluten-free flour used in Asian cuisine and baking.
Whole wheat pasta	Whole wheat pasta is pasta from whole wheat flour. A fiber-rich pasta with nutty flavor.
Wheat bran	Wheat bran is the outer layer of wheat kernels. A fiber-rich byproduct of flour milling.
Refined grains	Refined grains are processed grains with bran removed. Grains milled to remove fiber and nutrients.
Gluten-free flour	Gluten-free flour is flour without gluten. A blend of rice tapioca and potato starch for baking.
Couscous	Couscous is tiny steamed semolina pasta. A North African staple resembling grains.
Sourdough bread	Sourdough bread is bread leavened with wild yeast. A tangy bread made with fermented starter.
Quinoa	Quinoa is a protein-rich pseudocereal seed. A fluffy grain-like seed from South America.
Gluten-free pasta	Gluten-free pasta is pasta made without wheat. A pasta alternative from rice corn or legumes.
Pearl barley	Pearl barley is polished barley grain. A tender quick-cooking barley with bran removed.
Rice noodles	Rice noodles are noodles made from rice flour. A gluten-free noodle used in Asian dishes.
Oat bran	Oat bran is the outer layer of oat groats. A fiber-rich grain product used in cereals and baking.
Farro	Farro is an ancient wheat grain. A chewy nutty grain popular in Italian cuisine.
Wheat germ	Wheat germ is the nutrient-rich wheat embryo. A nutritious part of wheat kernel.
Wild rice	Wild rice is an aquatic grass seed. A chewy nutty grain native to North America.
Sorghum	Sorghum is an ancient cereal grain. A mild gluten-free grain used worldwide.
Rye	Rye is a cereal grain related to wheat. A hearty grain with distinctive tangy flavor.
Cracked wheat	Cracked wheat is crushed wheat kernels. A quick-cooking whole grain for cereals.
Quinoa flour	Quinoa flour is ground quinoa seeds. A protein-rich gluten-free flour for baking.
Barley groats	Barley groats are whole hulled barley kernels. A chewy whole grain for pilaf and soups.
Farina	Farina is milled wheat cereal. A smooth hot breakfast porridge.
Cassava flour	Cassava flour is ground cassava root. A gluten-free flour from tropical tubers.
Spelt flour	Spelt flour is flour from ancient spelt wheat. A nutty nutritious flour for baking.
Rice protein	Rice protein is a plant-based protein powder made from brown rice. A dairy-free supplement often blended with pea protein in vegan protein shakes.
Millet	Millet is a small round ancient grain. A mild gluten-free grain with fluffy texture when cooked.
Amaranth	Amaranth is an ancient grain-like seed. A protein-rich pseudocereal with earthy flavor.
Buckwheat groats	Buckwheat groats are whole buckwheat kernels. A nutty seed also called kasha when toasted.
Amaranth grain	Amaranth grain is the seed of amaranth plants. A nutritious gluten-free ancient grain.
Rye flour	Rye flour is ground rye grain. A dense flour used in breads like pumpernickel.
Rolled barley	Rolled barley is flattened barley grains. A quick-cooking barley for cereals and baking.
Freekeh	Freekeh is roasted young green wheat. A smoky nutty Middle Eastern grain.
Millet flour	Millet flour is ground millet grain. A mild gluten-free flour for baking.
Corn starch	Corn starch is a refined thickener from maize used in sauces, cereals and baked goods; gluten-free and low FODMAP.
Kamut flour	Kamut flour is flour from ancient khorasan wheat. A buttery high-protein flour for baking.
Emmer	Emmer is an ancient hulled wheat. A chewy heritage grain also called farro.
Teff flour	Teff flour is flour from tiny teff grain. A nutritious Ethiopian flour used for injera.

Dairy & Alternatives64 foods

Dairy & Alternatives
Food	Notes
Yogurt	Yogurt is fermented milk with cultures. A tangy creamy dairy eaten plain or flavored.
Cream	Cream is the high-fat layer from milk. A rich dairy product for cooking and coffee.
Cheese	Cheese is a generic dairy product made from curdled milk. A staple food in many cuisines worldwide.
Milk	Milk is the standard dairy liquid from cows. The most common milk used in cooking and drinking.
Mozzarella	Mozzarella is Italian stretched-curd cheese. A mild elastic cheese for pizza.
Heavy cream	Heavy cream is high-fat whipping cream. A rich dairy that whips to stiff peaks.
Oat milk	Oat milk is plant-based oat beverage. A creamy slightly sweet dairy alternative.
Greek yogurt	Greek yogurt is strained thick yogurt. A tangy protein-rich cultured dairy.
Parmesan cheese	Parmesan cheese is aged Italian hard cheese. A nutty savory cheese for pasta.
Feta	Feta is Greek brined sheep cheese. A tangy crumbly white cheese.
Parmesan	Parmesan is hard Italian aged cheese. A sharp granular cheese for grating.
Cottage cheese	Cottage cheese is fresh curdy cheese. A mild lumpy cheese with high moisture.
Almond milk	Almond milk is plant-based nut milk. A dairy-free alternative from ground almonds.
Soy milk	Soy milk is plant-based soybean beverage. A protein-rich dairy alternative.
Cheddar cheese	Cheddar cheese is a firm aged English cheese. A sharp tangy cheese in many varieties.
Coconut milk	Coconut milk is creamy coconut liquid. A rich tropical dairy alternative for cooking.
Ricotta cheese	Ricotta is Italian whey cheese. A light creamy cheese for pasta and desserts.
Half-and-half	Half-and-half is cream and milk blend. A light cream for coffee and cooking.
Cream cheese	Cream cheese is soft spreadable cheese. A mild tangy cheese for bagels and baking.
Cashew milk	Cashew milk is plant-based nut milk. A creamy dairy alternative from cashews.
Fresh cheese	Fresh cheese is unaged soft cheese. A mild creamy cheese eaten soon after making.
Condensed milk	Condensed milk is sweetened concentrated milk. A thick syrupy dairy for desserts.
Kefir	Kefir is fermented probiotic milk drink. A tangy drinkable yogurt-like beverage.
Soy yogurt	Soy yogurt is cultured soy milk. A tangy dairy-free yogurt alternative with live cultures.
Goat cheese	Goat cheese is cheese from goat milk. A tangy cheese with distinctive flavor.
Halloumi	Halloumi is Cypriot grilling cheese. A salty firm cheese that doesn't melt.
Queso fresco	Queso fresco is Mexican fresh cheese. A mild crumbly white cheese for topping.
Skim milk powder	Skim milk powder is dehydrated nonfat milk. A low-fat shelf-stable dairy product.
Lactose-free milk	Lactose-free milk is milk without lactose. Regular milk treated for lactose intolerance.
Pepper jack	Pepper Jack is monterey jack with peppers. A spicy mild cheese with jalapenos.
Coconut yogurt	Coconut yogurt is cultured coconut milk. A rich dairy-free yogurt alternative.
Buttermilk	Buttermilk is cultured fermented milk. A tangy dairy drink used in baking.
Rice milk	Rice milk is plant-based rice beverage. A light naturally sweet dairy alternative.
Vegan cheese	Vegan cheese is a dairy-free cheese alternative. A plant-based cheese usually made from coconut oil and starch.
Lactose-free yogurt	Lactose-free yogurt is yogurt without lactose. Dairy yogurt treated with lactase for lactose intolerance.
Whey protein	Whey protein is milk protein supplement. A fast-digesting protein from cheese making.
Powdered milk	Powdered milk is dehydrated milk solids. A shelf-stable dairy reconstituted with water.
Colby cheese	Colby cheese is a mild American cheese. A soft orange cheese similar to cheddar.
Blue cheese	Blue cheese is cheese with blue mold veining. A pungent sharp cheese with distinctive marbling.
Light cream	Light cream is cream with less fat. A lighter dairy for coffee and cooking.
Aged cheese	Aged cheese is cheese matured over time. A sharp flavorful cheese with developed taste.
Colby jack	Colby Jack is marbled colby and monterey jack. A mild two-toned American cheese.
Mascarpone	Mascarpone is Italian cream cheese. A rich buttery cheese for tiramisu.
Monterey jack	Monterey Jack is American semi-hard cheese. A mild creamy cheese that melts well.
Provolone	Provolone is Italian semi-hard cheese. A mild to sharp cheese for sandwiches.
Havarti	Havarti is Danish semi-soft cheese. A buttery mild cheese with small holes.
Lactose-free cheese	Lactose-free cheese is cheese without lactose. Dairy cheese treated so the lactose is gone.
Evaporated milk	Evaporated milk is concentrated unsweetened milk. A shelf-stable dairy with caramelized flavor.
Almond yogurt	Almond yogurt is cultured almond milk. A mild dairy-free yogurt alternative.
Sheep milk and dairy	Sheep milk and dairy is products from sheep. A rich fatty alternative to cow dairy.
Lactose	Lactose is milk sugar, added as an ingredient to chocolate, bars and processed foods; the FODMAP that lactose-intolerant people react to.
Paneer	Paneer is Indian fresh cheese. A firm mild cheese that doesn't melt.
Clotted cream	Clotted cream is thick English cream. A rich cream heated until clotted.
Manchego	Manchego is Spanish sheep milk cheese. A firm tangy cheese with herringbone rind.
Skyr	Skyr is Icelandic cultured dairy. A thick tangy product similar to yogurt.
Sheep cheese	Sheep cheese is cheese from sheep milk. A rich tangy cheese with distinctive flavor.
Chevre	Chèvre is fresh French goat cheese. A tangy creamy cheese with mild flavor.
Gorgonzola	Gorgonzola is Italian blue cheese. A creamy pungent cheese with blue veins.
Queso blanco	Queso blanco is Latin American white cheese. A fresh mild cheese that softens when heated.
Goat milk and dairy	Goat milk and dairy is products from goats. A digestible alternative to cow dairy.
Casein protein	Casein protein is slow-digesting milk protein. A supplement derived from dairy.
Pea milk	Pea milk is plant-based pea protein milk. A creamy dairy alternative from yellow peas.
Oat yogurt	Oat yogurt is cultured oat milk. A creamy dairy-free yogurt alternative.
Hemp milk	Hemp milk is plant-based hemp seed milk. A nutty dairy alternative with omega fats.

Beverages55 foods

Beverages
Food	Notes
WaterLevel: Safe	Water is the essential clear liquid. The fundamental beverage for hydration.
Black coffeeLevel: Safe	Black coffee is brewed coffee without additions. A bold caffeinated beverage served plain.
CoffeeLevel: Safe	Coffee is a brewed drink from roasted coffee beans. A caffeinated everyday beverage.
Red wineLevel: Safe	Red wine is fermented dark grapes. An alcoholic beverage with varied styles and flavors.
Black teaLevel: Safe	Black tea is fully oxidized tea leaves. A bold caffeinated beverage enjoyed worldwide.
EspressoLevel: Safe	Espresso is concentrated coffee under pressure. A strong bold coffee served in small portions.
BeerLevel: Safe	Beer is a fermented grain beverage. An alcoholic drink made from malted barley and hops.
Green teaLevel: Safe	Green tea is unoxidized tea leaves. A light grassy beverage with mild caffeine.
Decaf coffeeLevel: Safe	Decaf coffee is coffee with caffeine removed. A mild brew for those avoiding caffeine.
White wineLevel: Safe	White wine is fermented light grapes. A refreshing wine ranging from dry to sweet.
MilkshakeLevel: Low	Milkshake also called shake is blended ice cream and milk. A thick creamy sweet beverage.
Herbal teaLevel: Safe	Herbal tea is an infusion of herbs and plants. A caffeine-free beverage with varied flavors.
GinLevel: Safe	Gin is a juniper-flavored spirit. A botanical liquor used in classic cocktails.
ScotchLevel: Safe	Scotch is Scottish whisky. A smoky complex spirit aged in oak barrels.
IpaLevel: Safe	IPA is India Pale Ale beer. A hoppy bitter craft beer style.
Rose wineLevel: Low	Rosé wine is pink-tinted grape wine. A light refreshing wine between red and white.
MatchaLevel: Safe	Matcha is powdered green tea. A vibrant green earthy beverage whisked with water.
RumLevel: Safe	Rum is distilled sugarcane spirit. A sweet tropical liquor aged in barrels.
Tomato juiceLevel: Low	Tomato juice is pressed from tomatoes. A savory thick red vegetable beverage.
TequilaLevel: Safe	Tequila is Mexican blue agave spirit. A bold liquor from Jalisco region.
LagerLevel: Safe	Lager is a bottom-fermented beer style. A crisp clean beer served cold.
Chai teaLevel: Safe	Chai tea is spiced Indian tea with milk. A warm aromatic beverage with cinnamon and cardamom.
Hard liquorLevel: Safe	Hard liquor is distilled alcoholic spirits. Strong beverages like whiskey vodka and rum.
ChampagneLevel: Low	Champagne is sparkling wine from France. A celebratory bubbly wine from the Champagne region.
BrandyLevel: Safe	Brandy is distilled wine or fruit juice. An aged spirit with rich fruity character.
BourbonLevel: Safe	Bourbon is an American whiskey from corn. A sweet oak-aged spirit from Kentucky.
PilsnerLevel: Low	Pilsner is a pale lager beer style. A crisp golden beer from Czech tradition.
English breakfast teaLevel: Safe	English breakfast tea is a robust black tea blend. A strong morning tea traditionally served with milk.
Earl grey teaLevel: Safe	Earl Grey tea is black tea with bergamot. A citrus-scented classic tea blend.
WhiskeyLevel: Safe	Whiskey is distilled grain spirit. An aged amber liquor with complex flavors.
VodkaLevel: Safe	Vodka is a neutral distilled spirit. A clear versatile liquor for mixing.
KombuchaLevel: Low	Kombucha is fermented sweet tea. A fizzy probiotic beverage with tangy flavor.
Cranberry juiceLevel: Low	Cranberry juice is pressed from cranberries. A tart red beverage often sweetened for drinking.
Carrot juiceLevel: Safe	Carrot juice is pressed from fresh carrots. A sweet orange vegetable juice rich in beta-carotene.
Matcha latteLevel: Safe	Matcha latte is matcha with steamed milk. A creamy green tea beverage.
Ginger teaLevel: Safe	Ginger tea is an infusion of ginger root. A warming spicy beverage with zesty kick.
AleLevel: Safe	Ale is a top-fermented beer style. A malty beer with fruity and complex flavors.
Peppermint teaLevel: Safe	Peppermint tea is an herbal mint infusion. A cool refreshing caffeine-free beverage.
Pu-erh teaLevel: Safe	Pu-erh tea is aged fermented Chinese tea. An earthy complex beverage with deep flavor.
Oolong teaLevel: Safe	Oolong tea is partially oxidized tea. A complex beverage between green and black tea.
White teaLevel: Safe	White tea is minimally processed tea. A delicate subtle beverage with light flavor.
Yerba mateLevel: Safe	Yerba mate is South American herbal tea. A caffeinated grassy beverage from holly leaves.
SakeLevel: Low	Sake is Japanese rice wine. A refined alcoholic beverage brewed from rice.
Barley teaLevel: Safe	Barley tea is a roasted grain infusion. A nutty caffeine-free beverage popular in Asia.
Rye whiskeyLevel: Safe	Rye whiskey is whiskey made from rye grain. A spicy bold American spirit.
LassiLevel: Low	Lassi is an Indian yogurt drink. A creamy beverage served sweet or salted.
Red rooibos teaLevel: Safe	Red rooibos tea is South African herbal tea. A naturally sweet caffeine-free red bush infusion.
StoutLevel: Safe	Stout is a dark roasted beer. A rich creamy beer with coffee and chocolate notes.
CognacLevel: Safe	Cognac is a French grape brandy. A refined aged spirit from the Cognac region.
Beet juiceLevel: Safe	Beet juice is pressed from red beets. An earthy sweet vegetable juice with vibrant color.
MezcalLevel: Safe	Mezcal is a Mexican agave spirit. A smoky liquor related to tequila.
PorterLevel: Safe	Porter is a dark beer style. A roasty malty beer with chocolate notes.
CampariLevel: Safe	Campari is an Italian bitter aperitif. A bright red spirit with bitter orange flavor.
ArmagnacLevel: Safe	Armagnac is a French grape brandy. A bold aged spirit from Gascony region.
KvassLevel: Low	Kvass is a fermented Slavic beverage. A mildly alcoholic drink made from rye bread.

Condiments & Sauces52 foods

Condiments & Sauces
Food	Notes
Peanut butterLevel: Safe	Peanut butter is ground roasted peanut spread. A creamy protein-rich American staple.
Soy sauceLevel: Safe	Soy sauce is fermented soybean liquid. A salty umami seasoning essential in Asian cooking.
Tomato sauceLevel: Safe	Tomato sauce is cooked pureed tomatoes. A base sauce for pasta and pizza.
MayonnaiseLevel: Safe	Mayonnaise is emulsified egg and oil sauce. A creamy spread for sandwiches and dressing.
VinegarLevel: Safe	Vinegar is fermented acidic liquid. A sour condiment for cooking and preserving.
Hot sauceLevel: Low	Hot sauce is spicy chili pepper sauce. A fiery liquid condiment for adding heat.
Balsamic vinegarLevel: Safe	Balsamic vinegar is aged Italian grape vinegar. A sweet-tart dark vinegar from Modena.
GravyLevel: Low	Gravy is a meat-based sauce. A savory liquid made from pan drippings.
Vegan mayonnaiseLevel: Safe	Vegan mayonnaise is a plant-based mayo alternative. An egg-free condiment made with oils and emulsifiers like aquafaba or pea protein.
Ranch dressingLevel: Safe	Ranch dressing is creamy herb buttermilk dressing. A popular American salad and dip sauce.
Yellow mustardLevel: Safe	Yellow mustard is mild prepared mustard. A tangy bright condiment for hot dogs.
Whipped creamLevel: Safe	Whipped cream is aerated heavy cream. A light fluffy topping for desserts.
Apple cider vinegarLevel: Safe	Apple cider vinegar is fermented apple vinegar. A tangy acidic liquid for cooking and dressings.
CocoaLevel: Safe	Cocoa is processed cacao powder. A chocolate flavoring for baking and beverages.
HummusLevel: Low	Hummus is chickpea and tahini dip. A creamy Middle Eastern spread with garlic and lemon.
Caesar dressingLevel: Safe	Caesar dressing is a creamy anchovy-garlic sauce. A savory salad dressing with parmesan.
Zest of lemonLevel: Safe	Zest of lemon is grated lemon peel. An aromatic citrus flavoring for cooking.
Gluten-free soy sauceLevel: Safe	Gluten-free soy sauce is a wheat-free alternative to traditional soy sauce. A fermented condiment typically made from soybeans without wheat as in tamari.
Worcestershire sauceLevel: Safe	Worcestershire sauce is fermented anchovy sauce. A savory umami British condiment.
CapersLevel: Safe	Capers are pickled flower buds. Small tangy Mediterranean condiment for fish and sauces.
Red wine vinegarLevel: Safe	Red wine vinegar is fermented red wine. A tangy acidic liquid for dressings.
Pico de galloLevel: Low	Pico de gallo is fresh Mexican salsa. A chunky tomato onion and cilantro condiment.
Caramel sauceLevel: Safe	Caramel sauce is cooked sugar syrup. A sweet golden topping for desserts.
Miso pasteLevel: Safe	Miso paste is fermented soybean paste. A savory umami-rich Japanese seasoning.
Homemade bone brothLevel: Safe	Homemade bone broth is slow-simmered bones. A rich nutritious liquid base for cooking.
KimchiLevel: Low	Kimchi is Korean fermented vegetables. A spicy probiotic condiment of cabbage and chili.
Horseradish sauceLevel: Low	Horseradish sauce is creamy horseradish blend. A pungent spicy condiment for roast beef.
Fish sauceLevel: Low	Fish sauce is fermented fish liquid. A pungent umami condiment essential in Southeast Asian cuisine.
PestoLevel: Safe	Pesto is basil and pine nut sauce. A bright green Italian herb paste.
Buffalo sauceLevel: Safe	Buffalo sauce is hot sauce with butter. A spicy tangy wing sauce from Buffalo NY.
Sesame dressingLevel: Low	Sesame dressing is Asian sesame-based sauce. A nutty tangy salad dressing.
Black bean sauceLevel: Safe	Black bean sauce is fermented black soybean sauce. A savory Chinese condiment with umami depth.
TahiniLevel: Safe	Tahini is ground sesame seed paste. A creamy Middle Eastern ingredient for hummus.
Garlic aioliLevel: Safe	Garlic aioli is garlic-infused mayonnaise. A creamy Mediterranean condiment.
TzatzikiLevel: Safe	Tzatziki is Greek yogurt cucumber dip. A creamy garlic-herb Mediterranean sauce.
Chili garlic sauceLevel: Low	Chili garlic sauce is spicy ground chili paste. A fiery Asian condiment with garlic.
VinaigretteLevel: Safe	Vinaigrette is oil and vinegar dressing. A light tangy salad emulsion.
Cream gravyLevel: Safe	Cream gravy is milk-based meat sauce. A rich Southern comfort food staple.
Nutritional yeastLevel: Safe	Nutritional yeast is deactivated yeast flakes. A cheesy-flavored vegan seasoning.
Piri piri sauceLevel: Low	Piri piri sauce is Portuguese African hot sauce. A fiery chili condiment with citrus.
Lemon curdLevel: Low	Lemon curd is sweet lemon custard spread. A tangy citrus preserve for desserts.
GochujangLevel: Safe	Gochujang is Korean fermented chili paste. A sweet-spicy condiment with deep red color.
HarissaLevel: Low	Harissa is North African chili paste. A spicy smoky condiment with roasted peppers.
Mint sauceLevel: Low	Mint sauce is vinegar and mint condiment. A tangy British accompaniment for lamb.
Satay sauceLevel: Low	Satay sauce is peanut-based dipping sauce. A creamy Southeast Asian condiment.
Caper berriesLevel: Safe	Caper berries are the fruit of caper bushes. Large tangy pickled buds used as garnish.
Olive tapenadeLevel: Low	Olive tapenade is olive and caper spread. A savory Mediterranean condiment.
WasabiLevel: Safe	Wasabi is Japanese horseradish paste. A fiery green condiment for sushi.
White misoLevel: Safe	White miso is mild fermented soybean paste. A sweet delicate Japanese seasoning.
Ponzu sauceLevel: Low	Ponzu sauce is Japanese citrus soy sauce. A tangy dipping sauce with yuzu.
Anchovy pasteLevel: Safe	Anchovy paste is mashed salted anchovies. A savory umami-rich seasoning paste.
ChimichurriLevel: Low	Chimichurri is Argentine herb sauce. A bright parsley and garlic condiment for grilled meat.

Seafood52 foods

Seafood
Food	Notes
Salmon	Salmon is a popular fatty fish. A pink-fleshed fish rich in omega-3 fatty acids.
Tuna	Tuna is a large oceanic fish. A meaty fish eaten raw in sushi or canned.
Shrimp	Shrimp is a small swimming crustacean. A sweet popular shellfish eaten worldwide.
Flounder	Flounder is a flat bottom-dwelling fish. A mild delicate white fish with fine texture.
Whitefish	Whitefish is a mild freshwater fish. A delicate fish popular smoked in Jewish cuisine.
Pollock	Pollock is a North Atlantic fish. A mild white fish often used in fish sticks.
Bass	Bass is a popular sport and food fish. A mild white fish available in many varieties.
Mackerel	Mackerel is an oily pelagic fish. A rich flavorful fish high in omega-3 fats.
Oyster	Oyster is a bivalve shellfish. A briny delicacy eaten raw or cooked.
Prawn	Prawn is a large shrimp-like crustacean. A sweet shellfish larger than typical shrimp.
Calamari	Calamari is squid prepared as food. A tender seafood often fried into rings.
Tilapia	Tilapia is a mild freshwater fish. An affordable farmed fish with neutral flavor.
Trout	Trout is a freshwater fish related to salmon. A mild delicate fish with pink or white flesh.
Sole	Sole is a delicate flatfish. A mild fine-textured white fish prized in French cuisine.
Clams	Clams are bivalve shellfish. A briny shellfish eaten steamed raw or in chowders.
Mussels	Mussels are bivalve shellfish. A briny sweet shellfish steamed in wine or broth.
Haddock	Haddock is a North Atlantic fish. A mild white fish often smoked or fried.
Snapper	Snapper is a tropical reef fish. A mild sweet fish with firm pink flesh.
Crab	Crab is a crustacean shellfish. A sweet delicate seafood eaten in many preparations.
Catfish	Catfish is a whiskered freshwater fish. A mild sweet fish popular in Southern cuisine.
Halibut	Halibut is the largest flatfish. A firm mild white fish prized for its meaty texture.
Lobster	Lobster is a large marine crustacean. A prized sweet shellfish considered a luxury food.
Scallops	Scallops are bivalve shellfish. A sweet tender shellfish with delicate flavor.
Sardines	Sardines are small oily fish. A nutritious fish often canned in oil or sauce.
Mahi-mahi	Mahi-mahi is a tropical dolphinfish. A firm mild fish also called dorado.
Anchovy	Anchovy is a small oily saltwater fish. A pungent fish used for seasoning and umami.
Bream	Bream is a freshwater or sea fish. A mild white fish popular in Mediterranean cuisine.
Herring	Herring is a small oily fish. A flavorful fish often pickled smoked or salted.
Grouper	Grouper is a large sea bass family fish. A mild firm white fish popular in coastal cuisine.
Yellowtail	Yellowtail is a Pacific jack fish. A rich buttery fish popular in sushi.
Crayfish	Crayfish is a small freshwater crustacean. A sweet shellfish also called crawfish or crawdads.
Pike	Pike is a predatory freshwater fish. A bony fish with firm white flesh.
Octopus	Octopus is an eight-armed cephalopod. A tender seafood when cooked properly.
Carp	Carp is a freshwater fish. A bony fish popular in Asian and European cuisines.
Bonito	Bonito is a medium-sized tuna relative. A flavorful fish used fresh and dried for dashi.
Perch	Perch is a freshwater fish. A mild sweet white fish popular in lake regions.
Rockfish	Rockfish is a Pacific coast fish family. A mild firm fish with many regional varieties.
Squid	Squid is a cephalopod mollusk. A tender seafood with mild sweet flavor.
Hake	Hake is a cod-related white fish. A mild flaky fish popular in European cuisine.
Shark	Shark is meat from various shark species. A firm meaty fish with mild flavor.
Eel	Eel is a snake-like fish. A rich fatty fish popular in Japanese and European cuisines.
Sablefish	Sablefish is a rich North Pacific fish. A buttery fish also called black cod.
Sturgeon	Sturgeon is a prehistoric fish species. A firm rich fish prized for its caviar.
Tobiko	Tobiko is flying fish roe. A crunchy colorful fish egg used in sushi.
Cuttlefish	Cuttlefish is a cephalopod related to squid. A tender seafood with ink used in cooking.
Abalone	Abalone is a large sea snail. A prized shellfish with tender chewy meat.
Barracuda	Barracuda is a predatory tropical fish. A firm white fish with mild flavor.
Turbot	Turbot is a prized European flatfish. A firm luxurious white fish with delicate flavor.
Conch	Conch is a large sea snail. A chewy shellfish popular in Caribbean cuisine.
Pompano	Pompano is a prized Atlantic fish. A rich buttery fish popular in Gulf cuisine.
Tilefish	Tilefish is a colorful deep-sea fish. A sweet firm white fish from Atlantic waters.
Wahoo	Wahoo is a fast tropical game fish. A mild firm white fish similar to mackerel.

Fruit48 foods

Fruit
Food	Notes
BananaLevel: Safe	Banana is a curved yellow tropical fruit. A sweet creamy fruit eaten fresh or cooked.
OrangeLevel: Safe	Orange is a round citrus fruit. A sweet juicy fruit popular worldwide.
LemonLevel: Safe	Lemon is a yellow citrus fruit. A sour acidic fruit essential for cooking.
StrawberryLevel: Safe	Strawberry is a red heart-shaped berry. A sweet fragrant fruit popular worldwide.
LimeLevel: Safe	Lime is a small green citrus fruit. A tart acidic citrus for drinks and cooking.
CanteloupeLevel: Safe	Cantaloupe is an orange-fleshed melon. A sweet aromatic melon with netted rind.
RaspberryLevel: Safe	Raspberry is a soft red aggregate fruit. A sweet-tart delicate berry.
PineappleLevel: Safe	Pineapple is a spiky tropical fruit. A sweet tangy fruit with golden flesh.
AvocadoLevel: Safe	Avocado is a creamy green fruit with pit. A buttery fruit used in savory and sweet dishes.
KiwiLevel: Safe	Kiwi is a fuzzy brown fruit with green flesh. A tangy sweet fruit with edible seeds.
BlueberryLevel: Safe	Blueberry is a small round blue fruit. A sweet antioxidant-rich North American berry.
PlantainsLevel: Safe	Plantains are starchy cooking bananas. A firm banana variety that must be cooked.
CranberryLevel: Safe	Cranberry is a small tart red berry. A sour fruit typically sweetened for sauces.
ApricotLevel: Safe	Apricot is a small orange stone fruit. A sweet velvety fruit related to peaches.
MandarinLevel: Safe	Mandarin is a small sweet citrus. An easy-to-peel orange variety.
ClementineLevel: Low	Clementine is a small seedless citrus. A sweet easy-to-peel mandarin variety.
BlackberryLevel: Safe	Blackberry is a dark purple aggregate fruit. A sweet-tart berry growing on thorny brambles.
PapayaLevel: Safe	Papaya is a tropical fruit with orange flesh. A sweet musky fruit with black seeds.
TangerineLevel: Safe	Tangerine is a small sweet citrus. An easy-to-peel orange variety with bright flavor.
TomatilloLevel: Low	Tomatillo is a green husked fruit. A tart Mexican fruit for salsa verde.
GuavaLevel: Safe	Guava is a tropical fruit with pink flesh. A fragrant sweet fruit with edible seeds.
DragonfruitLevel: Safe	Dragonfruit is a vibrant pink tropical fruit. A mildly sweet fruit with speckled flesh.
TangeloLevel: Low	Tangelo is a tangerine-grapefruit hybrid. A sweet juicy citrus with loose peel.
RhubarbLevel: Safe	Rhubarb is a tart red stalk used as fruit. A sour vegetable cooked with sugar for desserts.
PomeloLevel: Low	Pomelo is the largest citrus fruit. A mild sweet citrus less bitter than grapefruit.
Star fruitLevel: Low	Star fruit is a yellow star-shaped fruit. A mildly sweet crisp tropical fruit.
JackfruitLevel: Low	Jackfruit is a large spiky tropical fruit. A sweet stringy fruit that mimics meat when young.
Passion fruitLevel: Safe	Passion fruit is a round tropical fruit. A tangy aromatic fruit with edible seeds.
Acai powderLevel: Safe	Açaí powder is dried ground açaí berries. A concentrated superfood from Brazilian palms.
MulberryLevel: Low	Mulberry is a small elongated berry. A sweet berry resembling an elongated blackberry.
Persian limeLevel: Low	Persian lime is the common green lime. A seedless tart lime for everyday use.
KumquatLevel: Low	Kumquat is a tiny oval citrus fruit. A unique citrus eaten whole with sweet peel.
BlackcurrantLevel: Low	Blackcurrant is a small dark purple berry. An intensely flavored tart berry for jams.
Casaba melonLevel: Safe	Casaba melon is a yellow winter melon. A mild sweet melon with smooth skin.
GooseberryLevel: Low	Gooseberry is a small tart green berry. A sour berry used in pies and preserves.
Blood orangeLevel: Safe	Blood orange is a citrus with red flesh. A sweet orange with raspberry undertones.
PitayaLevel: Low	Pitaya is a tropical cactus fruit. A mildly sweet fruit also called dragon fruit.
PhysalisLevel: Low	Physalis, golden berries, cape gooseberries, ground cherries and inca berries are one fruit: a small orange berry in a papery husk. Sweet-tart, eaten fresh or dried.
Yellow passion fruitLevel: Low	Yellow passion fruit is a tangy tropical fruit. A larger sweeter passion fruit variety.
PawpawLevel: Low	Pawpaw is a North American tropical-like fruit. A creamy custard-flavored native fruit.
Cactus pearLevel: Safe	Cactus pear is the fruit of prickly pear cactus. A sweet magenta fruit also called tuna.
LimequatLevel: Low	Limequat is a lime-kumquat hybrid. A small tangy citrus with edible skin.
PineberryLevel: Low	Pineberry is a white strawberry variety. A pale berry with pineapple-like flavor.
Finger limeLevel: Low	Finger lime is an Australian citrus. A unique caviar-like citrus with juice vesicles.
DurianLevel: Safe	Durian is a spiky Southeast Asian fruit. A creamy pungent fruit with strong odor.
DewberryLevel: Safe	Dewberry is a trailing blackberry relative. A small tart berry similar to blackberry.
MarionberryLevel: Low	Marionberry is an Oregon blackberry variety. A sweet-tart berry with wine-like flavor.
HuckleberryLevel: Low	Huckleberry is a small wild berry. A sweet-tart berry similar to blueberry.

Meat48 foods

Meat
Food	Notes
Beef	Beef is meat from cattle. A red meat staple consumed worldwide in many cuts.
Ground beef	Ground beef is minced beef meat. A versatile beef form used in burgers and sauces.
Pork	Pork is meat from domestic pigs. A versatile white meat consumed worldwide.
Beef steak	Beef steak is a cut of beef for grilling. A tender flavorful cut from various parts of cattle.
Pork chops	Pork chops are loin cuts from pigs. A tender quick-cooking cut for grilling or pan-frying.
Ham	Ham is cured pork leg meat. A salty preserved meat eaten sliced or cooked.
Sausage	Sausage is seasoned ground meat in a casing typically pork. Grilled fried or crumbled into dishes fresh or cured.
Steak	Steak is a slice of meat for grilling. A premium cut typically from beef served by doneness.
Pork loin	Pork loin is the lean back meat from pigs. A mild tender cut often roasted whole.
Bacon	Bacon is cured and smoked pork belly. A salty savory meat popular for breakfast.
Prosciutto	Prosciutto is Italian dry-cured ham. A salty delicate ham sliced paper-thin.
Lamb	Lamb is meat from young sheep. A tender flavorful red meat with distinctive taste.
Veal	Veal is meat from young calves. A tender pale meat milder than beef.
Beef liver	Beef liver is the liver organ from cattle. A nutrient-dense organ meat with strong flavor.
Processed meat	Processed meat is preserved or modified meat. Meat products like hot dogs bacon and deli meats.
Lamb chops	Lamb chops are rib or loin cuts from lamb. A tender premium cut often grilled or pan-seared.
Salami	Salami is cured fermented sausage. A seasoned dried meat sliced for sandwiches and charcuterie.
Chicken liver	Chicken liver is the liver organ from chickens. A tender organ meat used in pâtés and dishes.
Pork belly	Pork belly is fatty meat from pig stomach. A rich cut used for bacon and braised dishes.
Mutton	Mutton is meat from mature sheep. A stronger-flavored meat than lamb.
Venison steaks	Venison steaks are cut steaks from deer meat. A lean flavorful cut for quick cooking.
Duck breast	Duck breast is the breast meat from ducks. A rich dark meat often served medium-rare.
Buffalo	Buffalo is meat from water buffalo or bison. A lean red meat popular in many cultures.
Venison	Venison is meat from deer. A lean rich game meat with earthy flavor.
Beef protein	Beef protein is a dairy-free protein powder made from beef; also sold as beef protein isolate or hydrolyzed beef protein. A whey alternative used in protein shakes and protein bars.
Rabbit	Rabbit is lean white meat from rabbits. A mild tender meat similar to chicken.
Rabbit meat	Rabbit meat is the flesh from domestic rabbits. A lean protein with delicate flavor.
Buffalo meat	Buffalo meat is meat from buffalo animals. A lean protein similar to beef but lower in fat.
Bison	Bison is meat from American buffalo. A lean red meat similar to beef but richer.
Goat meat	Goat meat is meat from domestic goats. A lean flavorful meat popular worldwide.
Lamb liver	Lamb liver is the liver organ from lambs. A mild organ meat more delicate than beef liver.
Duck leg	Duck leg is the leg and thigh from ducks. A flavorful dark meat ideal for braising.
Elk	Elk is lean game meat from elk deer. A mild tender red meat similar to venison.
Grouse	Grouse is game bird meat. A dark flavorful meat from wild grouse birds.
Reindeer	Reindeer is lean game meat from reindeer. A tender dark meat popular in Nordic cuisine.
Guinea fowl	Guinea fowl is poultry meat from guinea birds. A lean dark meat gamier than chicken.
Pheasant	Pheasant is game bird meat. A lean mild meat more flavorful than chicken.
Frog legs	Frog legs are the hind legs of edible frogs. A delicate white meat tasting like chicken.
Bear	Bear is game meat from wild bears. A rich dark meat with flavor varying by diet.
Camel	Camel is meat from camels. A lean red meat consumed in Middle Eastern and African cuisines.
Boar	Boar is meat from wild pigs. A lean dark meat with gamey flavor.
Wild boar	Wild boar is meat from wild pigs. A dark lean meat with intense porky flavor.
Alligator	Alligator is meat from American alligators. A mild white meat similar to chicken and fish.
Antelope	Antelope is lean game meat from antelope. A mild tender meat similar to venison.
Snail	Snail is the edible land snail meat. A delicacy prepared as escargot in French cuisine.
Sparrow	Sparrow is small game bird meat. A traditional delicacy in some Asian cuisines.
Moose	Moose is lean game meat from moose deer. A rich dark meat similar to elk.
Kangaroo	Kangaroo is lean game meat from Australia. A rich dark meat low in fat.

Legumes/Pulses47 foods

Legumes/Pulses
Food	Notes
PeanutsLevel: Safe	Peanuts are legumes that grow underground. A crunchy protein-rich nut-like legume.
ChickpeasLevel: Safe	Chickpeas are round beige legumes. A nutty versatile bean used in hummus and curries.
Black beansLevel: Safe	Black beans are small shiny dark legumes. A meaty bean popular in Latin American cuisine.
Garbanzo beansLevel: Low	Garbanzo beans are chickpeas by another name. A nutty round legume used in Mediterranean cuisine.
TofuLevel: Safe	Tofu is pressed soybean curd. A mild protein-rich food that absorbs flavors well.
Kidney beansLevel: Safe	Kidney beans are large red kidney-shaped beans. A meaty bean used in chili and red beans and rice.
LentilsLevel: Safe	Lentils are small lens-shaped legumes. A quick-cooking protein-rich legume in many colors.
Lima beansLevel: Safe	Lima beans are large flat pale green beans. A starchy creamy bean also called butter beans.
Meat-free minceLevel: Safe	Meat-free mince is plant-based ground mince. A soy or pea protein alternative to minced beef.
Pinto beansLevel: Safe	Pinto beans are speckled beige and brown beans. A creamy bean essential in Mexican refried beans.
Red lentilsLevel: Safe	Red lentils are small salmon-colored lentils. A quick-cooking lentil that turns golden when cooked.
Green lentilsLevel: Safe	Green lentils are firm earthy lentils. A hearty lentil that holds shape when cooked.
TempehLevel: Safe	Tempeh is a fermented soybean cake. A firm nutty protein used as a meat alternative.
Split lentilsLevel: Safe	Split lentils are halved lentils without skins. A quick-cooking lentil for soups and dal.
Navy beansLevel: Safe	Navy beans are small white oval beans. A mild creamy bean used in baked beans.
Soy beansLevel: Safe	Soybeans are protein-rich Asian legumes. A versatile bean made into tofu tempeh and milk.
Veggie pattyLevel: Safe	Veggie patty is a meat-free burger patty. A plant protein alternative to a beef burger.
Yellow lentilsLevel: Safe	Yellow lentils are golden-colored split lentils. A mild quick-cooking lentil for dal and soups.
Black-eyed peasLevel: Safe	Black-eyed peas are cream-colored beans with black spots. A mild earthy legume traditional in Southern cuisine.
Pea proteinLevel: Safe	Pea protein is a plant-based protein powder derived from yellow peas. A popular dairy-free supplement used in protein shakes and food products.
Broad beansLevel: Safe	Broad beans are large flat green beans. A meaty bean also called fava beans.
Cannellini beansLevel: Safe	Cannellini beans are white Italian kidney beans. A creamy mild bean used in Italian cuisine.
Yellow split peasLevel: Safe	Yellow split peas are dried halved peas. A starchy legume used in split pea soup.
White or navy beansLevel: Safe	White or navy beans are small oval white beans. A mild creamy bean used in soups and baked beans.
Fava beansLevel: Safe	Fava beans are large flat green beans. A meaty earthy bean eaten fresh or dried.
Butter beansLevel: Safe	Butter beans are large flat white beans. A creamy mild bean also called lima beans.
Red beansLevel: Safe	Red beans are small dark red kidney-shaped beans. A meaty bean used in Creole cuisine.
Veggie sausageLevel: Safe	Veggie sausage is a meat-free sausage. A plant protein alternative to pork or beef sausages.
White beansLevel: Safe	White beans are various pale-colored beans. A mild creamy bean category including navy and cannellini.
Soy proteinLevel: Safe	Soy protein is a powdered protein made from defatted soybeans as an isolate or concentrate. A plant-based protein found in shakes and protein bars and meat alternatives like veggie burgers.
Soy nutsLevel: Safe	Soy nuts are roasted soybeans. A crunchy high-protein snack from dried soybeans.
Flageolet beansLevel: Safe	Flageolet beans are small pale green French beans. A delicate creamy bean prized in French cuisine.
Pigeon peasLevel: Safe	Pigeon peas are small tan tropical legumes. A nutty bean used in Caribbean and Indian cuisines.
Cranberry beansLevel: Safe	Cranberry beans are speckled pink and cream beans. A creamy bean also called borlotti beans.
Mung beansLevel: Safe	Mung beans are small green Asian legumes. A versatile bean sprouted or cooked in dishes.
Adzuki beansLevel: Safe	Adzuki beans are small red Asian beans. A sweet nutty bean used in desserts and savory dishes.
Chana dalLevel: Safe	Chana dal is split chickpea lentils. A nutty legume used in Indian soups and curries.
Black gramLevel: Safe	Black gram is a small black lentil. A protein-rich legume used in Indian dal dishes.
Alfalfa sproutsLevel: Safe	Alfalfa sprouts are germinated alfalfa seeds. Mild crunchy sprouts used in salads and sandwiches.
Urad dalLevel: Safe	Urad dal is split black gram lentils. A creamy legume used in Indian dals and dosas.
Split chickpeasLevel: Safe	Split chickpeas are halved dried chickpeas. A quick-cooking form of chickpeas for dal.
Pink beansLevel: Safe	Pink beans are small pinkish-brown beans. A creamy bean similar to pinto beans.
Borlotti beansLevel: Safe	Borlotti beans are speckled Italian beans. A creamy bean also called cranberry beans.
Winged beansLevel: Safe	Winged beans are frilly four-sided tropical beans. A nutritious bean with edible pods leaves and roots.
Carob podsLevel: Safe	Carob pods are brown sweet legume pods. A chocolate substitute from carob tree fruit.
Lupin beansLevel: Safe	Lupin beans are bitter beans requiring soaking. A Mediterranean legume eaten as pickled snacks.
Horse gramLevel: Safe	Horse gram is a small brown Indian legume. A protein-rich bean used in South Indian cuisine.

Nuts & Seeds42 foods

Nuts & Seeds
Food	Notes
CoconutLevel: Safe	Coconut is the fruit of coconut palms. A versatile tropical fruit used for meat milk and oil.
AlmondsLevel: Safe	Almonds are oval tree nuts with mild flavor. A versatile nut eaten whole or as flour and milk.
Sunflower oilLevel: Safe	Sunflower oil is oil pressed from sunflower seeds. A mild neutral oil for cooking and frying.
WalnutsLevel: Safe	Walnuts are wrinkled brain-shaped nuts. A rich slightly bitter nut with earthy flavor.
Coconut butterLevel: Low	Coconut butter is pureed coconut flesh. A rich spread made from ground whole coconut.
Poppy seedsLevel: Safe	Poppy seeds are tiny blue-gray seeds. A nutty crunchy seed used in baking.
PistachiosLevel: Safe	Pistachios are green nuts in split shells. A sweet slightly savory nut with distinctive color.
Flaxseed oilLevel: Safe	Flaxseed oil is oil pressed from flax seeds. A nutritious omega-3 rich oil for cold uses.
Cashew nutsLevel: Safe	Cashew nuts are kidney-shaped nuts from tropical trees. A creamy sweet nut eaten roasted or raw.
Pumpkin seedsLevel: Safe	Pumpkin seeds are flat green seeds from pumpkins. A nutritious seed eaten roasted as pepitas.
Sesame seedsLevel: Safe	Sesame seeds are tiny flat oval seeds. A nutty seed used in baking and Asian cuisine.
Almond butterLevel: Low	Almond butter is ground roasted almonds. A creamy spread similar to peanut butter.
Chia seedsLevel: Safe	Chia seeds are tiny seeds from chia plants. A nutritious seed that forms gel when soaked.
Flax seedsLevel: Safe	Flax seeds are small brown or golden seeds. A nutritious seed rich in omega-3 fatty acids.
Sunflower seedsLevel: Safe	Sunflower seeds are striped seeds from sunflowers. A nutritious snack seed eaten roasted.
Brazil nutsLevel: Safe	Brazil nuts are large crescent-shaped nuts. A rich creamy nut from Amazon rainforest trees.
HazelnutLevel: Safe	Hazelnut is a round brown nut in a husk. A sweet rich nut used in chocolate and baking.
PecansLevel: Safe	Pecans are buttery nuts from pecan trees. A rich sweet nut native to North America.
Macadamia nutsLevel: Safe	Macadamia nuts are round buttery Hawaiian nuts. A rich creamy nut with subtle sweet flavor.
ChestnutLevel: Safe	Chestnut is the sweet chestnut, a starchy brown nut eaten roasted or boiled, also called marron. A soft mealy nut sold hot in winter and in vacuum packs.
CashewsLevel: Safe	Cashews are curved creamy nuts. A rich buttery nut used in cooking and snacking.
Pine nutLevel: Safe	Pine nut is the edible seed of pine trees. A small rich nut essential in pesto.
Hemp proteinLevel: Safe	Hemp protein is a plant-based protein powder milled from pressed hemp seeds. A high-fibre earthy protein used in vegan shakes and smoothies.
Hulled sesame seedsLevel: Safe	Hulled sesame seeds are sesame with hulls removed. White seeds milder than unhulled varieties.
Pecan butterLevel: Safe	Pecan butter is ground roasted pecans. A rich nutty spread from southern pecans.
Black cumin seedsLevel: Safe	Black cumin seeds are pungent aromatic seeds. A bitter spicy seed also called nigella.
Squash seedsLevel: Safe	Squash seeds are edible seeds from squash. A nutritious seed similar to pumpkin seeds.
Hemp seedsLevel: Safe	Hemp seeds are seeds from hemp plants. A nutritious seed with nutty flavor.
Hemp heartsLevel: Safe	Hemp hearts are hulled hemp seeds. A nutty nutritious seed high in protein and omega fats.
Melon seedsLevel: Safe	Melon seeds are edible seeds from melons. A nutritious snack seed popular in Middle Eastern cuisine.
Sesame pasteLevel: Safe	Sesame paste is ground sesame seeds. A thick paste used in hummus and Asian sauces.
Lotus seedsLevel: Safe	Lotus seeds are edible seeds from lotus flowers. A mild starchy seed used in Asian desserts.
Butternut seedsLevel: Safe	Butternut seeds are oily nuts from butternut trees. A rich nut related to walnuts.
Sacha inchi seedsLevel: Safe	Sacha inchi seeds are star-shaped Peruvian seeds. A protein-rich seed high in omega fats.
Brazil nut oilLevel: Safe	Brazil nut oil is oil pressed from brazil nuts. A rich nutty oil used in cooking and cosmetics.
Cucumber seedsLevel: Safe	Cucumber seeds are the edible seeds in cucumbers. Small soft seeds eaten with the cucumber flesh.
Safflower seedsLevel: Safe	Safflower seeds are oil-rich seeds from safflower. A seed pressed for cooking oil.
Cedar nutsLevel: Safe	Cedar nuts are pine nuts from cedar pines. Small rich nuts used in Mediterranean cuisine.
Chestnut flourLevel: Safe	Chestnut flour is ground dried chestnuts. A sweet nutty gluten-free flour for baking.
Tiger nutsLevel: Safe	Tiger nuts are small wrinkled tubers. A sweet crunchy root vegetable despite the name.
CottonseedLevel: Safe	Cottonseed is the seed of cotton plants. A seed pressed for oil and animal feed.
CandlenutsLevel: Safe	Candlenuts are oily tropical nuts. A mild nut used in Southeast Asian cuisine.

Oils & Fats42 foods

Oils & Fats
Food	Notes
Olive oil	Olive oil is oil pressed from olives. A fruity oil essential in Mediterranean cuisine.
Butter	Butter is churned cream fat. A rich dairy fat used in cooking and baking worldwide.
Coconut oil	Coconut oil is oil pressed from coconut meat. A solid tropical oil used in cooking and baking.
Margarine	Margarine is a butter substitute from vegetable oils. A spreadable fat created as butter alternative.
Corn oil	Corn oil is oil extracted from corn kernels. A neutral oil used for frying and baking.
Canola oil	Canola oil is oil from rapeseed plants. A neutral mild oil for everyday cooking.
Plant-based butter	Plant-based butter is a dairy-free butter alternative. A spread made from plant oils.
Clarified butter	Clarified butter is butter with milk solids removed. A pure butterfat with high smoke point.
Grapeseed oil	Grapeseed oil is oil from grape seeds. A light neutral oil with high smoke point.
Peanut oil	Peanut oil is oil pressed from peanuts. A nutty high-heat oil popular for frying.
Sesame oil	Sesame oil is oil pressed from sesame seeds. A nutty aromatic oil essential in Asian cuisine.
Ghee	Ghee is clarified butter from South Asia. A nutty aromatic cooking fat with high smoke point.
Soybean oil	Soybean oil is oil extracted from soybeans. A neutral oil widely used in food processing.
Avocado oil	Avocado oil is oil pressed from avocado fruit. A mild high-heat oil rich in healthy fats.
Palm oil	Palm oil is oil from palm fruit flesh. A red tropical oil widely used in food products.
Butterfat	Butterfat is the fatty portion of milk. The pure fat component of butter and cream.
Hemp oil	Hemp oil is oil pressed from hemp seeds. A nutritious green oil with nutty flavor.
Chicken fat	Chicken fat is rendered fat from chickens. A flavorful cooking fat also called schmaltz.
Lard	Lard is rendered pig fat. A traditional cooking fat for baking and frying.
Beef tallow	Beef tallow is rendered beef fat. A traditional cooking fat with high smoke point.
Chia seed oil	Chia seed oil is oil pressed from chia seeds. A nutritious omega-rich oil for cold uses.
Hazelnut oil	Hazelnut oil is oil pressed from hazelnuts. A rich nutty oil for dressings and finishing.
Safflower oil	Safflower oil is oil from safflower seeds. A neutral high-heat oil for cooking.
Pumpkin seed oil	Pumpkin seed oil is oil from roasted pumpkin seeds. A dark nutty oil from Austria and Slovenia.
Vegetable shortening	Vegetable shortening is solid vegetable fat. A neutral fat used in baking for flaky texture.
Palm kernel oil	Palm kernel oil is oil from palm fruit kernels. A saturated oil used in processed foods.
Cottonseed oil	Cottonseed oil is oil from cotton plant seeds. A mild oil used in processed foods and frying.
Walnut oil	Walnut oil is oil pressed from walnuts. A delicate nutty oil for dressings and finishing.
Fish oil	Fish oil is oil extracted from fatty fish. A nutritious omega-3 rich supplement oil.
Almond oil	Almond oil is oil pressed from almonds. A mild nutty oil used in cooking and skincare.
Duck fat	Duck fat is rendered fat from ducks. A flavorful cooking fat prized for roasting potatoes.
Hemp seed oil	Hemp seed oil is oil from hemp plant seeds. A nutritious omega-rich oil for cold uses.
Goose fat	Goose fat is rendered fat from geese. A rich flavorful fat for roasting and confit.
Sheep tallow	Sheep tallow is rendered sheep fat. A traditional cooking and soap-making fat.
Moringa oil	Moringa oil is oil from moringa seeds. A stable oil used in cooking and cosmetics.
Black seed oil	Black seed oil is oil from black cumin seeds. A pungent oil used in Middle Eastern cuisine.
Pistachio oil	Pistachio oil is oil pressed from pistachios. A vibrant green oil with intense nutty flavor.
Tung oil	Tung oil is oil from tung tree seeds. A drying oil used primarily for wood finishing.
Poppy seed oil	Poppy seed oil is oil from poppy seeds. A mild nutty oil used in baking and dressings.
Wheat germ oil	Wheat germ oil is oil from wheat germ. A nutritious oil rich in vitamin E.
Camelina oil	Camelina oil is oil from camelina seeds. A nutty omega-rich oil also called gold of pleasure.
Argan oil	Argan oil is oil from Moroccan argan trees. A nutty oil used in cooking and cosmetics.

Additives & Leavening15 foods

Additives & Leavening
Food	Notes
Vanilla extract	Vanilla extract is a flavoring from vanilla beans. An aromatic liquid used in baking and desserts.
Cream of tartar	Cream of tartar is potassium bitartrate. An acidic powder used in baking and stabilizing egg whites.
Baking powder	Baking powder is a chemical leavening agent. A mixture that releases gas to make baked goods rise.
Tapioca starch	Tapioca starch is a gluten-free thickener. A starch extracted from cassava root.
Arrowroot flour	Arrowroot flour is a starchy thickening agent. A neutral-flavored powder from tropical arrowroot plants.
Sodium bicarbonate	Sodium bicarbonate is baking soda. A leavening and neutralizing agent in cooking.
Baking soda	Baking soda is sodium bicarbonate. A leavening agent that reacts with acids to produce bubbles.
Calcium carbonate	Calcium carbonate is a mineral food additive. A white powder used as a calcium supplement and antite.
Potassium chloride	Potassium chloride is a salt substitute. A mineral used to reduce sodium in foods.
Ammonium sulfate	Ammonium sulfate is a food additive. A dough conditioner used in commercial bread making.
Ammonium bicarbonate	Ammonium bicarbonate is a leavening agent. A traditional raising agent for crisp cookies and crackers.
Tartaric acid	Tartaric acid is a natural fruit acid. A tart compound from grapes used in winemaking.
Sodium citrate	Sodium citrate is a sodium salt of citric acid. An emulsifier and preservative in processed foods.
Enzyme blend	Enzyme blend is a mixture of food enzymes. A processing aid used in food manufacturing.
Potassium bicarbonate	Potassium bicarbonate is a leavening agent. A sodium-free alternative to baking soda.

Sweeteners15 foods

Sweeteners
Food	Notes
Dark chocolateLevel: Safe	Dark chocolate is a rich chocolate with high cocoa content. A bittersweet confection typically containing 70% or more cacao.
Milk chocolateLevel: Safe	Milk chocolate is a sweet chocolate containing dairy. A confection with cocoa butter milk solids and sugar.
Cane sugarLevel: Safe	Cane sugar is a refined sweetener made from sugarcane. A common white granulated sugar used in cooking and food manufacturing.
SugarLevel: Safe	Sugar is the standard table sweetener (sucrose). The most common sweetener used in cooking and baking.
Maple syrupLevel: Safe	Maple syrup is boiled maple tree sap. A natural amber sweetener with distinctive flavor.
Artificial sweetenersLevel: Safe	Artificial sweeteners are synthetic sugar substitutes. Zero or low-calorie sweeteners for sugar replacement.
SucroseLevel: Safe	Sucrose is common table sugar. A disaccharide sweetener from cane or beet.
Malt syrupLevel: Low	Malt syrup is sweetener from malted grains. A dark sticky sweetener with malty flavor.
GlucoseLevel: Safe	Glucose is a simple sugar. A basic sugar the body uses for energy.
Cane juiceLevel: Safe	Cane juice is pressed sugarcane liquid. A natural sweetener less processed than sugar.
Stevia leafLevel: Safe	Stevia leaf is the dried stevia plant leaf. A natural zero-calorie sweetener source.
Maple sugarLevel: Low	Maple sugar is crystallized maple syrup. A granulated sweetener with maple flavor.
Evaporated cane juiceLevel: Safe	Evaporated cane juice is less refined cane sugar. A sweetener retaining some molasses flavor.
Barley maltLevel: Safe	Barley malt is sweetener from sprouted barley. A dark sticky sweetener with malty flavor.
Invert sugarLevel: Safe	Invert sugar is hydrolyzed sucrose syrup. A liquid sweetener that resists crystallization.

Eggs6 foods

Eggs
Food	Notes
Egg	Egg is the standard chicken egg. The most commonly consumed egg type globally.
Egg white	Egg white is the clear protein-rich part of an egg. Used in meringues and as a binding agent.
Egg yolk	Egg yolk is the yellow center of an egg. Rich in fats and used in sauces and custards.
Egg white protein	Egg white protein is a dairy-free protein powder made from dried egg whites or albumen. A whey alternative used in shakes and protein bars and baking.
Duck egg	Duck egg is the egg from ducks. A larger richer egg than chicken eggs.
Quail egg	Quail egg is the small spotted egg from quail. A delicate egg often used as garnish.

Poultry6 foods

Poultry
Food	Notes
Chicken	Chicken is the most common poultry meat. A versatile white meat consumed worldwide.
Turkey	Turkey is large poultry meat. A lean white and dark meat traditional for holidays.
Cornish hen	Cornish hen is a small chicken breed. A tender young chicken served as individual portions.
Emu	Emu is lean red meat from emu birds. A rich dark poultry meat similar to beef.
Quail	Quail is small game bird meat. A delicate tender dark meat with mild flavor.
Ostrich	Ostrich is lean red meat from ostriches. A healthy dark poultry meat low in fat.

Fungi5 foods

Fungi
Food	Notes
Mushroom	Mushroom is an edible fungus. A savory umami-rich ingredient in many varieties.
Button mushroom	Button mushroom is a small white mushroom. The common cultivated mushroom eaten raw or cooked.
Oyster mushroom	Oyster mushroom is a fan-shaped fungus. A delicate mushroom with a mild seafood-like flavor.
Shiitake mushroom	Shiitake mushroom is a savory Asian mushroom. A meaty umami-rich mushroom used fresh or dried.
Portobello mushroom	Portobello mushroom is a large mature cremini. A meaty mushroom ideal for grilling.

The three worst sources

For most people with fructose malabsorption, three things cause most of the trouble, and whole fruit sits outside that group.

High-fructose corn syrup turns up in soft drinks, sauces, cereals and a great deal of processed food.

Honey and agave are both fructose-heavy, and agave is the worst common sweetener by this measure, well ahead of sugar.

Fruit juice and dried fruit. Juicing removes the fibre and concentrates the sugar, and drying concentrates everything. A glass of apple juice delivers what several apples would.

How to use this list

Fructose malabsorption is dose-dependent and improves with balance, so for most people the restriction is temporary and ends in a workable diet.

Build from this list for two to four weeks. Then reintroduce one food at a time, and try the problem fruits both alone and alongside something glucose-rich, because the two results are often different and the second one is more useful.

Portion size matters more here than in most elimination diets. Half an apple may sit comfortably under your limit where a whole one does not, so record the amount as well as the food.

Rule one thing out first. Fructose malabsorption and hereditary fructose intolerance are completely different conditions. The second is a rare genetic condition, it is serious, and it needs medical management, which a food list cannot give you.

Journal your day in 30 seconds, find your triggers.

Check any food in seconds

The fructose checker grades any food in our database, and every food on this page links to its own page with the rest of what it carries.

Where Triggerbites fits in

This list comes from the food data inside Triggerbites. The app grades every ingredient for excess fructose, alongside the other FODMAP groups, allergens, histamine, additives and more.

Fructose is a balance problem, so you need the whole meal on record, amounts included. You journal your day in plain words or by voice, in about 30 seconds: "porridge with honey and a coffee for breakfast, a chicken wrap, half an apple and a Coke for lunch, bloated by the afternoon." The app pulls out every ingredient, finds packaged drinks and sauces by name with their sweeteners listed, and lines what you ate up against how you felt, including reactions that arrive later the same day.

During reintroduction that record shows whether an apple on its own and an apple with lunch behave differently for you. You can export it as a PDF for your dietitian.

Log your day in 30 seconds

Text, voice or photo. Log as you go, or recap it all in the evening.

Your food, broken down

Meals become ingredients and sensitivity profiles: histamine, salicylates, FODMAPs, allergens, and even the additives on packaged food.

Everything in the same journal

Symptoms, supplements, sleep, stress, exercise and mood, beside what you ate.

See what repeats over time

Patterns between what you eat and how you feel, including delayed reactions that show up days later.

Common questions

Which fruits are low in fructose?

Bananas, berries, citrus and kiwi are all fine despite containing fructose, because their glucose keeps pace with it. Apples, pears, mango and watermelon cause trouble because their fructose runs well ahead of their glucose.

Why does glucose matter for fructose absorption?

Fructose crosses the intestinal wall through two routes: one slow and easily saturated, and one fast transporter that carries fructose and glucose together. Fructose arriving alongside equal glucose gets absorbed efficiently. Fructose in excess has only the slow route.

Is honey worse than sugar for fructose malabsorption?

Usually yes. Honey is fructose-heavy, while table sugar is half glucose and half fructose, so it is often better tolerated. Agave is the worst common sweetener by this measure.

Can I eat an apple with something else to tolerate it?

Often, yes. Eating a high-fructose fruit alongside something glucose-rich can bring it into range. When you reintroduce, test the problem fruits both alone and with glucose, because the results usually differ.

What causes most fructose problems?

Three things rather than fruit: high-fructose corn syrup in soft drinks and processed food, honey and agave, and fruit juice or dried fruit. Juicing removes the fibre and concentrates the sugar; a glass of apple juice delivers what several apples would.

Is fructose malabsorption the same as hereditary fructose intolerance?

No, and the difference matters. Hereditary fructose intolerance is a rare genetic condition, it is serious, and it needs medical management. Fructose malabsorption is a digestive limit and is managed with diet.

Live, love, log. 🧡

References

1
Jones HF, Butler RN "Intestinal fructose transport and malabsorption in humans" American Journal of Physiology: Gastrointestinal and Liver Physiology, 2011PubMed
2
Sia T, et al. "Fructose malabsorption and fructan malabsorption are associated in patients with irritable bowel syndrome" BMC Gastroenterology, 2024PubMed