Low-nickel foods you can actually eat
Nickel lists read like the end of eating well. Most food is naturally low in it, and this is the half nobody prints.
Low-nickel advice usually arrives as a list of things to give up, and that list happens to include oats, beans, nuts, chocolate and wholegrains, so it reads like the end of eating well.
Most food is naturally low in nickel, and that half of the picture rarely gets printed. Nickel concentrates in a small set of plant foods, and you can eat everything outside that set.
Below is the list of what you can eat, drawn from the same graded data as our high-nickel list.
Why most food is low in nickel
Plants take nickel up from soil. How much ends up in the food depends on the part of the plant you eat and how hard that plant works to accumulate metals.
Seeds and their relatives store the most, because a seed is a nutrient package the plant has deliberately loaded.1 That covers nuts, pulses, cocoa beans, oats and wholegrains. Leafy greens draw a fair amount up too, spinach in particular.
Animal foods barely take part. A cow eating high-nickel plants does not concentrate the nickel in its muscle, so beef, pork, lamb, chicken, fish and eggs are all low. Dairy is low for the same reason.
Refined grains are lower than wholegrains, because most of the nickel sits in the bran and germ that refining removes. This is the one place where the low-nickel diet points the opposite way to general nutrition advice.
The foods you can eat freely
Meat, fish, eggs, dairy, white rice and most fruit and vegetables are the everyday low-nickel ingredients.
The complete list
Every food our database grades safe or low for nickel, grouped the way a shop is. Each one links to its own page.
Fruit104 foods
| Food | Notes |
|---|---|
| OrangeLevel: Safe | Orange is a round citrus fruit. A sweet juicy fruit popular worldwide. |
| AppleLevel: Safe | Apple is a crisp round fruit. One of the most popular fruits eaten fresh or cooked. |
| 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. |
| GrapeLevel: Safe | Grape is a small round fruit in clusters. A sweet juicy fruit eaten fresh or as wine. |
| 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. |
| PearLevel: Safe | Pear is a bell-shaped fruit. A sweet juicy fruit with grainy texture. |
| PeachLevel: Safe | Peach is a fuzzy stone fruit. A sweet juicy summer fruit with yellow flesh. |
| PineappleLevel: Safe | Pineapple is a spiky tropical fruit. A sweet tangy fruit with golden flesh. |
| GrapefruitLevel: Safe | Grapefruit is a large citrus fruit. A tangy bitter-sweet citrus for breakfast. |
| CherryLevel: Safe | Cherry is a small round stone fruit. A sweet or tart fruit enjoyed fresh or in desserts. |
| MangoLevel: Safe | Mango is a tropical stone fruit. A sweet juicy fruit called king of fruits. |
| WatermelonLevel: Safe | Watermelon is a large striped melon. A refreshing sweet fruit with red juicy flesh. |
| Green appleLevel: Low | Green apple is a tart apple variety. A crisp sour apple like Granny Smith. |
| 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. |
| Red delicious appleLevel: Safe | Red Delicious apple is a classic red apple. A mildly sweet elongated apple variety. |
| PlumLevel: Safe | Plum is a round stone fruit. A sweet juicy fruit in many colors. |
| PomegranateLevel: Safe | Pomegranate is a red fruit with seeds. A sweet-tart fruit with jewel-like arils. |
| MandarinLevel: Safe | Mandarin is a small sweet citrus. An easy-to-peel orange variety. |
| ClementineLevel: Safe | 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. |
| NectarineLevel: Safe | Nectarine is a smooth-skinned peach variety. A sweet juicy stone fruit. |
| PapayaLevel: Safe | Papaya is a tropical fruit with orange flesh. A sweet musky fruit with black seeds. |
| Honeydew melonLevel: Safe | Honeydew is a pale green melon. A sweet mild melon with smooth skin. |
| Honeycrisp appleLevel: Low | Honeycrisp apple is a sweet crisp apple variety. A popular juicy apple with balanced flavor. |
| TangerineLevel: Safe | Tangerine is a small sweet citrus. An easy-to-peel orange variety with bright flavor. |
| TomatilloLevel: Safe | Tomatillo is a green husked fruit. A tart Mexican fruit for salsa verde. |
| ElderberryLevel: Safe | Elderberry is a small dark purple berry. A tart berry typically cooked into syrups. |
| 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: Safe | Tangelo is a tangerine-grapefruit hybrid. A sweet juicy citrus with loose peel. |
| PersimmonLevel: Safe | Persimmon is an orange autumn fruit. A sweet honey-flavored fruit when fully ripe. |
| RhubarbLevel: Safe | Rhubarb is a tart red stalk used as fruit. A sour vegetable cooked with sugar for desserts. |
| YuzuLevel: Low | Yuzu is an aromatic Japanese citrus. A tart fragrant citrus prized for its zest. |
| Zinfandel grapeLevel: Low | Zinfandel grape is a red wine grape. A versatile grape for bold red wines. |
| PomeloLevel: Low | Pomelo is the largest citrus fruit. A mild sweet citrus less bitter than grapefruit. |
| Asian pearLevel: Safe | Asian pear is a crisp round pear. A juicy fruit with apple texture and pear flavor. |
| Star fruitLevel: Low | Star fruit is a yellow star-shaped fruit. A mildly sweet crisp tropical fruit. |
| JackfruitLevel: Safe | 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. |
| Queen anne cherryLevel: Safe | Queen Anne cherry is a light sweet cherry. A yellow-red cherry variety. |
| 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. |
| LycheeLevel: Low | Lychee is a tropical fruit with rough skin. A sweet floral fruit with translucent flesh. |
| Persian limeLevel: Low | Persian lime is the common green lime. A seedless tart lime for everyday use. |
| KumquatLevel: Safe | Kumquat is a tiny oval citrus fruit. A unique citrus eaten whole with sweet peel. |
| Casaba melonLevel: Safe | Casaba melon is a yellow winter melon. A mild sweet melon with smooth skin. |
| GooseberryLevel: Safe | Gooseberry is a small tart green berry. A sour berry used in pies and preserves. |
| Red currantLevel: Safe | Red currant is a small tart red berry. A sour berry for jellies and garnishes. |
| QuinceLevel: Low | Quince is a hard yellow fruit. A tart astringent fruit that sweetens when cooked. |
| PitayaLevel: Low | Pitaya is a tropical cactus fruit. A mildly sweet fruit also called dragon fruit. |
| Yellow passion fruitLevel: Low | Yellow passion fruit is a tangy tropical fruit. A larger sweeter passion fruit variety. |
| SalakLevel: Low | Salak is a scaly brown tropical fruit. A crunchy sweet-sour snake fruit from Indonesia. |
| PawpawLevel: Safe | 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. |
| SapodillaLevel: Low | Sapodilla is a brown tropical fruit. A very sweet fruit tasting of brown sugar and pear. |
| Monstera deliciosaLevel: Safe | Monstera deliciosa is a tropical fruit. A pineapple-banana flavored fruit from the plant. |
| Rowan berryLevel: Low | Rowan berry is a small orange-red berry. A bitter berry traditionally used in jellies. |
| JujubeLevel: Safe | Jujube is a small red date-like fruit. A sweet chewy fruit also called Chinese date. |
| JambulLevel: Safe | Jambul is a purple Indian fruit. A tart astringent berry also called java plum. |
| Surinam cherryLevel: Low | Surinam cherry is a ribbed red fruit. A tangy Brazilian cherry from ornamental shrubs. |
| Sea buckthornLevel: Low | Sea buckthorn is a tart orange berry. A sour nutritious berry from coastal shrubs. |
| SoursopLevel: Low | Soursop is a spiky green tropical fruit. A creamy tangy fruit with pineapple-strawberry notes. |
| AcerolaLevel: Safe | Acerola is a tart cherry-like tropical fruit. A small red fruit extremely high in vitamin C. |
| SantolLevel: Low | Santol is a Southeast Asian tropical fruit. A cotton-like fruit with sweet-sour flavor. |
| KiwanoLevel: Safe | Kiwano is a horned orange African melon. A mild cucumber-banana flavored fruit. |
| GreengageLevel: Low | Greengage is a sweet green plum variety. A honey-flavored European plum. |
| AckeeLevel: Safe | Ackee is a Caribbean fruit from West Africa. A creamy yellow fruit that must be cooked properly. |
| LonganLevel: Low | Longan is a small translucent tropical fruit. A sweet juicy fruit similar to lychee. |
| MedlarLevel: Safe | Medlar is an unusual European fruit. A brown fruit eaten when overripe and soft. |
| LoquatLevel: Low | Loquat is a small orange Asian fruit. A sweet tangy fruit with large seeds. |
| HoneyberryLevel: Safe | Honeyberry is an edible honeysuckle berry. A sweet oblong blue berry from cold climates. |
| LimequatLevel: Safe | Limequat is a lime-kumquat hybrid. A small tangy citrus with edible skin. |
| RambutanLevel: Safe | Rambutan is a hairy tropical fruit. A sweet translucent fruit similar to lychee. |
| Saskatoon berryLevel: Low | Saskatoon berry is a Canadian serviceberry. A sweet nutty berry similar to blueberry. |
| SweetsopLevel: Low | Sweetsop is a bumpy green tropical fruit. A sweet custard-like fruit also called sugar apple. |
| PineberryLevel: Low | Pineberry is a white strawberry variety. A pale berry with pineapple-like flavor. |
| Miracle fruitLevel: Safe | Miracle fruit is a West African berry. A fruit that makes sour foods taste sweet. |
| BabacoLevel: Safe | Babaco is a seedless Ecuadorian papaya relative. A mild tropical fruit with star-shaped cross section. |
| Finger limeLevel: Safe | Finger lime is an Australian citrus. A unique caviar-like citrus with juice vesicles. |
| LucumaLevel: Safe | Lucuma is a Peruvian subtropical fruit. A sweet dry-fleshed fruit with maple notes. |
| DurianLevel: Low | Durian is a spiky Southeast Asian fruit. A creamy pungent fruit with strong odor. |
| ServiceberryLevel: Low | Serviceberry is a small purple berry. A sweet mild berry from North American shrubs. |
| AtemoyaLevel: Safe | Atemoya is a tropical custard apple hybrid. A sweet creamy fruit with pineapple notes. |
| MangosteenLevel: Safe | Mangosteen is a purple tropical fruit. A sweet delicate fruit with white segments. |
| OlallieberryLevel: Low | Olallieberry is a Pacific coast blackberry. A sweet-tart berry developed in California. |
| Sugar appleLevel: Low | Sugar apple is a knobby tropical fruit. A sweet creamy fruit also called sweetsop. |
| DewberryLevel: Safe | Dewberry is a trailing blackberry relative. A small tart berry similar to blackberry. |
| FeijoaLevel: Safe | Assuming this is feijoa (pineapple guava): typically high FODMAP at common serves (excess fructose). |
| YoungberryLevel: Low | Youngberry is a blackberry-dewberry hybrid. A sweet dark berry developed in Louisiana. |
| MarionberryLevel: Safe | Marionberry is an Oregon blackberry variety. A sweet-tart berry with wine-like flavor. |
| ZapoteLevel: Low | Zapote is a tropical American fruit. A sweet creamy fruit with various types. |
| Damson plumLevel: Safe | Damson plum is a small tart blue plum. A cooking plum used for jams and liqueurs. |
| HuckleberryLevel: Safe | Huckleberry is a small wild berry. A sweet-tart berry similar to blueberry. |
| Ugli fruitLevel: Low | Ugli fruit is a wrinkled citrus hybrid. A sweet tangy Jamaican fruit despite appearance. |
| CloudberryLevel: Safe | Cloudberry is an Arctic amber berry. A rare tart berry from northern regions. |
| GuinepLevel: Low | Guinep is a Caribbean tropical fruit. A small green fruit with tangy jelly-like flesh. |
| BayberryLevel: Safe | Bayberry is a small waxy berry. A tart fruit used for candles and limited culinary use. |
| CherimoyaLevel: Low | Cherimoya is a green scaly tropical fruit. A creamy sweet fruit with custard texture. |
Vegetables97 foods
| Food | Notes |
|---|---|
| CucumberLevel: Safe | Cucumber is a cool crunchy vegetable. A refreshing vegetable eaten raw or pickled. |
| PotatoLevel: Safe | Potato is a starchy tuber vegetable. A versatile staple in countless preparations. |
| TomatoLevel: Safe | Tomato is a red fruit used as vegetable. A juicy versatile ingredient in cuisines worldwide. |
| LettuceLevel: Low | 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. |
| Red bell pepperLevel: Safe | Red bell pepper is a ripe sweet pepper. A sweet crunchy pepper with rich flavor. |
| GarlicLevel: Safe | Garlic is a pungent bulb from the allium family. A fundamental aromatic in cuisines worldwide. |
| OnionLevel: Low | 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. |
| CauliflowerLevel: Safe | Cauliflower is a white cruciferous vegetable. A mild vegetable with dense florets. |
| Sweet cornLevel: Low | 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: Safe | 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. |
| ScallionsLevel: Low | Scallions are mild green onions. A fresh allium used raw and in cooking. |
| Celery stalkLevel: Low | Celery stalk is the crisp rib of celery. A crunchy vegetable for snacking and cooking. |
| Yellow crookneck squashLevel: Safe | Yellow crookneck squash is a curved summer squash. A mild tender squash with bumpy skin. |
| Young spinachLevel: Low | 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. |
| 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. |
| 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: Low | Chard is a leafy green with colorful stems. A nutritious vegetable related to beets. |
| 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. |
| ArtichokeLevel: Safe | Artichoke is a thistle vegetable. A tender heart surrounded by edible leaves. |
| Parsnip rootLevel: Low | 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: Low | 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: Low | Jerusalem artichoke is a knobby sunflower tuber. A nutty vegetable also called sunchoke. |
| NopalLevel: Low | Nopal is edible cactus paddle. A tangy vegetable popular in Mexican cuisine. |
| Rutabaga rootLevel: Low | 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: Low | Turnip root is the taproot of turnip plants. A mild peppery root vegetable. |
| Winter melonLevel: Low | Winter melon is a large mild Asian squash. A subtle vegetable used in soups and stir-fries. |
| EndiveLevel: Safe | Endive is a bitter leafy vegetable. A crisp green used in salads and braising. |
| Kale sproutsLevel: Low | Kale sprouts are a cross of kale and brussels sprouts. A tender vegetable with mild kale flavor. |
| Mustard greensLevel: Low | 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. |
| Water spinachLevel: Low | Water spinach is an aquatic leafy green. A mild crunchy vegetable popular in Asian cuisine. |
| 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. |
| Garlic scapesLevel: Safe | Garlic scapes are the curly flower stalks of garlic. A mild garlic-flavored seasonal vegetable. |
| ZaatarLevel: Low | Za'atar is an herb and spice blend. A Middle Eastern mix of thyme sumac and sesame. |
| RapiniLevel: Safe | 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. |
| Fennel frondsLevel: Safe | Fennel fronds are the feathery tops of fennel. An herb with mild anise flavor. |
| Fava greensLevel: Low | Fava greens are the tender tops of fava plants. A delicate green with mild bean flavor. |
| RomanescoLevel: Low | Romanesco is a fractal-patterned cruciferous vegetable. A mild vegetable between broccoli and cauliflower. |
| Yardlong beansLevel: Low | 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: Low | Kohlrabi is a bulbous cabbage-family vegetable. A crisp mild vegetable eaten raw or cooked. |
| Snow pea shootsLevel: Low | Snow pea shoots are tender tips of snow pea vines. A delicate green with sweet flavor. |
| Hearts of palmLevel: Low | Hearts of palm are the inner core of palm trees. A tender mild vegetable with delicate flavor. |
| Parsley rootLevel: Low | Parsley root is the root of parsley plants. A sweet carrot-like vegetable with parsley flavor. |
| ChayoteLevel: Low | 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. |
| Turnip greensLevel: Low | Turnip greens are the leafy tops of turnips. A slightly bitter nutritious Southern green. |
| CalabashLevel: Safe | Calabash is a gourd vegetable. A mild squash also called bottle gourd. |
| Lotus leafLevel: Safe | Lotus leaf is the large leaf of lotus plants. An aromatic wrapper for steamed foods. |
| Yam leavesLevel: Low | Yam leaves are the edible leaves of yam plants. A nutritious green used in African cuisine. |
| Yam beanLevel: Low | Yam bean is jicama by another name. A crunchy sweet tuber from Central America. |
| FiddleheadLevel: Safe | Fiddlehead is a young coiled fern frond. A seasonal vegetable with grassy artichoke flavor. |
| Spinach rootLevel: Low | Spinach root is the root base of spinach plants. An edible pink root with mild flavor. |
| TatsoiLevel: Low | Tatsoi is a spoon-shaped Asian green. A mild mustard-family vegetable for salads and stir-fries. |
| Garland chrysanthemumLevel: Safe | Garland chrysanthemum is an edible Asian green. A slightly bitter leaf used in hot pots. |
| Mustard rootLevel: Low | 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. |
Beverages85 foods
| 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. |
| Orange juiceLevel: Safe | Orange juice is pressed from oranges. A popular sweet-tart breakfast citrus drink. |
| Red wineLevel: Safe | Red wine is fermented dark grapes. An alcoholic beverage with varied styles and flavors. |
| Coconut waterLevel: Safe | Coconut water is liquid from young coconuts. A naturally hydrating beverage with subtle sweetness. |
| Hot chocolateLevel: Low | Hot chocolate is warm chocolate milk. A rich sweet comfort drink made with cocoa. |
| Apple juiceLevel: Safe | Apple juice is a sweet beverage from pressed apples. One of the most popular fruit juices 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. |
| Decaf coffeeLevel: Low | Decaf coffee is coffee with caffeine removed. A mild brew for those avoiding caffeine. |
| SmoothieLevel: Low | Smoothie is a blended fruit beverage. A thick drink of fruit yogurt and ice. |
| LemonadeLevel: Safe | Lemonade is sweetened lemon juice with water. A refreshing tart-sweet summer beverage. |
| ColaLevel: Safe | Cola is a carbonated soft drink. A sweet caffeinated beverage with caramel and spice notes. |
| White wineLevel: Safe | White wine is fermented light grapes. A refreshing wine ranging from dry to sweet. |
| MilkshakeLevel: Safe | 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. |
| Root beerLevel: Safe | Root beer is a carbonated herbal soft drink. A sweet vanilla-sassafras flavored beverage. |
| 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: Safe | 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. |
| Pineapple juiceLevel: Low | Pineapple juice is pressed from pineapples. A sweet tropical beverage with tangy flavor. |
| Vegetable juiceLevel: Low | Vegetable juice is pressed mixed vegetables. A savory nutrient-dense drink blend. |
| 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: Safe | Champagne is sparkling wine from France. A celebratory bubbly wine from the Champagne region. |
| Grapefruit juiceLevel: Safe | Grapefruit juice is pressed from grapefruits. A tangy slightly bitter citrus beverage. |
| Chamomile teaLevel: Safe | Chamomile tea is an herbal flower infusion. A calming caffeine-free beverage with floral taste. |
| 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. |
| Pomegranate juiceLevel: Low | Pomegranate juice is pressed from pomegranates. A deep red sweet-tart antioxidant-rich drink. |
| CiderLevel: Safe | Cider is fermented or fresh apple juice. A beverage ranging from sweet juice to alcoholic drink. |
| Earl grey teaLevel: Safe | Earl Grey tea is black tea with bergamot. A citrus-scented classic tea blend. |
| WhiskeyLevel: Low | Whiskey is distilled grain spirit. An aged amber liquor with complex flavors. |
| Ginger aleLevel: Safe | Ginger ale is a carbonated ginger beverage. A mildly spicy sweet mixer and soft drink. |
| VodkaLevel: Low | Vodka is a neutral distilled spirit. A clear versatile liquor for mixing. |
| Sparkling wineLevel: Low | Sparkling wine is carbonated wine. A bubbly celebratory wine with effervescence. |
| KombuchaLevel: Safe | Kombucha is fermented sweet tea. A fizzy probiotic beverage with tangy flavor. |
| Hard ciderLevel: Safe | Hard cider is fermented apple juice. An alcoholic beverage with apple flavor. |
| Tonic waterLevel: Safe | Tonic water is carbonated water with quinine. A bitter-sweet mixer for cocktails. |
| Cranberry juiceLevel: Safe | 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: Low | Peppermint tea is an herbal mint infusion. A cool refreshing caffeine-free beverage. |
| Aguas frescasLevel: Safe | Aguas frescas are Mexican fruit-based drinks. Refreshing beverages made with water fruit and sugar. |
| 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. |
| Turmeric latteLevel: Low | Turmeric latte is spiced golden milk. A warm anti-inflammatory beverage with turmeric. |
| SherryLevel: Low | Sherry is a Spanish fortified wine. A nutty wine ranging from dry to sweet. |
| Hibiscus teaLevel: Safe | Hibiscus tea is an infusion of hibiscus flowers. A tart cranberry-like beverage with deep red color. |
| White teaLevel: Low | White tea is minimally processed tea. A delicate subtle beverage with light flavor. |
| Yerba mateLevel: Low | Yerba mate is South American herbal tea. A caffeinated grassy beverage from holly leaves. |
| SakeLevel: Safe | Sake is Japanese rice wine. A refined alcoholic beverage brewed from rice. |
| HorchataLevel: Safe | Horchata is a sweet rice-based drink. A creamy cinnamon-spiced Latin American beverage. |
| Water kefirLevel: Low | Water kefir is fermented sugar water. A probiotic fizzy beverage with mild tang. |
| Barley teaLevel: Safe | Barley tea is a roasted grain infusion. A nutty caffeine-free beverage popular in Asia. |
| SojuLevel: Low | Soju is a Korean distilled spirit. A clear mild liquor made from grains or sweet potato. |
| Rye whiskeyLevel: Safe | Rye whiskey is whiskey made from rye grain. A spicy bold American spirit. |
| LassiLevel: Safe | Lassi is an Indian yogurt drink. A creamy beverage served sweet or salted. |
| VermouthLevel: Low | Vermouth is an aromatized fortified wine. A botanical wine used in cocktails. |
| PortLevel: Low | Port is a Portuguese fortified wine. A sweet rich dessert wine from Porto. |
| AperitifLevel: Safe | Aperitif is a pre-dinner alcoholic drink. A beverage designed to stimulate appetite. |
| Red rooibos teaLevel: Safe | Red rooibos tea is South African herbal tea. A naturally sweet caffeine-free red bush infusion. |
| GluhweinLevel: Safe | Glühwein is German mulled wine. A warm spiced wine served at winter markets. |
| Mulled wineLevel: Safe | Mulled wine is heated spiced wine. A warm aromatic winter beverage. |
| 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. |
| AperolLevel: Safe | Aperol is an Italian orange aperitif. A bright orange bitter liqueur for spritzes. |
| 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: Safe | Kvass is a fermented Slavic beverage. A mildly alcoholic drink made from rye bread. |
| SarsaparillaLevel: Safe | Sarsaparilla is a root-based soft drink. A sweet herbal beverage similar to root beer. |
| MeadLevel: Safe | Mead is fermented honey wine. An ancient alcoholic beverage made from honey. |
| PerryLevel: Low | Perry is fermented pear cider. An alcoholic beverage similar to apple cider. |
Herbs & Spices69 foods
| Food | Notes |
|---|---|
| SaltLevel: Safe | Salt is sodium chloride seasoning. The most common seasoning used in cooking worldwide. |
| Black pepperLevel: Safe | Black pepper is dried peppercorn berry. The world's most traded spice with pungent heat. |
| Garlic powderLevel: Safe | Garlic powder is dehydrated ground garlic. A convenient form of garlic for seasoning. |
| CilantroLevel: Safe | Cilantro is the leafy herb of coriander plant. A pungent herb essential in Mexican and Asian cuisines. |
| BasilLevel: Safe | Basil is an aromatic herb in the mint family. A sweet peppery herb essential in Italian cuisine. |
| Coriander leavesLevel: Safe | Coriander leaves are the fresh herb also called cilantro. A pungent herb with bright citrus notes. |
| CorianderLevel: Safe | Coriander is the seed of the cilantro plant. A warm citrusy spice used in curry blends. |
| CuminLevel: Safe | Cumin is an earthy aromatic seed spice. A warm spice essential in Mexican and Indian cuisines. |
| NutmegLevel: Safe | Nutmeg is an aromatic seed spice. A warm sweet spice grated for baking and savory dishes. |
| Ginger rootLevel: Safe | Ginger root is the fresh rhizome of ginger plant. A knobby aromatic root with spicy flavor. |
| Mint leavesLevel: Safe | Mint leaves are the fresh leaves of mint plants. A cooling herb with bright menthol flavor. |
| ThymeLevel: Safe | Thyme is a fragrant Mediterranean herb. An earthy herb used in soups stews and roasts. |
| GingerLevel: Safe | Ginger is a pungent rhizome spice. A warm zesty root used fresh dried or ground. |
| MintLevel: Safe | Mint is a cool aromatic herb. A refreshing herb used in drinks desserts and savory dishes. |
| ParsleyLevel: Safe | Parsley is a fresh green herb. A mild herb used as garnish and flavoring worldwide. |
| Chili powderLevel: Safe | Chili powder is a blend of ground chilies and spices. A spicy seasoning used in Tex-Mex cuisine. |
| OreganoLevel: Safe | Oregano is a robust Mediterranean herb. A pungent herb essential in Italian and Greek cuisines. |
| PaprikaLevel: Safe | Paprika is ground dried sweet peppers. A mild red spice adding color and subtle sweetness. |
| CinnamonLevel: Safe | Cinnamon is aromatic tree bark spice. A warm sweet spice used in baking and savory dishes. |
| RosemaryLevel: Safe | Rosemary is an aromatic evergreen herb. A piney resinous herb used with roasted meats. |
| Cumin seedsLevel: Safe | Cumin seeds are the whole form of cumin spice. Earthy aromatic seeds used whole or ground. |
| LemongrassLevel: Safe | Lemongrass is a citrusy tropical grass. A fragrant herb used in Southeast Asian cuisine. |
| SageLevel: Safe | Sage is a savory gray-green herb. An earthy herb traditionally used with poultry and pork. |
| Old bay seasoningLevel: Safe | Old Bay seasoning is a Maryland spice blend. A savory mix used for seafood and vegetables. |
| Turmeric powderLevel: Low | Turmeric powder is ground dried turmeric root. A golden spice used in curries and golden milk. |
| Dry mustardLevel: Safe | Dry mustard is ground mustard seed powder. A sharp pungent spice for sauces and dressings. |
| ChiveLevel: Safe | Chive is a mild onion-family herb. A delicate herb with subtle onion flavor. |
| Bay leafLevel: Safe | Bay leaf is an aromatic dried leaf. A subtle herb used to flavor soups and stews. |
| PeppermintLevel: Low | Peppermint is a strongly menthol herb. A cooling mint variety used in teas and candies. |
| ClovesLevel: Safe | Cloves are dried flower buds with intense flavor. A pungent warm spice used in baking and cooking. |
| Mustard seedsLevel: Low | Mustard seeds are pungent seeds from mustard plants. Small spicy seeds used whole or ground. |
| CayenneLevel: Safe | Cayenne is ground hot red pepper. A fiery spice made from dried cayenne peppers. |
| Cayenne pepperLevel: Safe | Cayenne pepper is a hot red chili pepper. A spicy pepper used fresh or dried and ground. |
| Garam masalaLevel: Low | Garam masala is an Indian spice blend. A warm aromatic mix of toasted ground spices. |
| White pepperLevel: Safe | White pepper is hulled mature peppercorn. A milder pepper with earthy less complex flavor. |
| Dill weedLevel: Safe | Dill weed is the feathery green herb of dill. A fresh tangy herb used with fish and pickles. |
| TurmericLevel: Safe | Turmeric is a bright orange rhizome spice. An earthy bitter spice that colors foods yellow. |
| Smoked paprikaLevel: Low | Smoked paprika is smoke-dried ground peppers. A deep red spice with rich smoky flavor. |
| Fennel seedsLevel: Low | Fennel seeds are aromatic licorice-flavored seeds. A sweet anise-like spice used in sausages. |
| SaffronLevel: Safe | Saffron is the world's most expensive spice. A floral earthy spice from crocus flower stigmas. |
| HibiscusLevel: Safe | Hibiscus is a tart dried flower. A tangy floral ingredient used in teas and beverages. |
| Caraway seedLevel: Safe | Caraway seed is an aromatic seed spice. An earthy anise-like seed used in breads. |
| Curry leafLevel: Safe | Curry leaf is an aromatic South Indian herb. A citrusy herb essential in South Indian cooking. |
| GalangalLevel: Safe | Galangal is a ginger-like rhizome spice. A sharp citrusy root used in Thai cuisine. |
| Zaatar spice mixLevel: Low | Za'atar is a Middle Eastern herb-spice blend. A tangy mix of thyme sumac and sesame. |
| Kaffir lime leavesLevel: Safe | Kaffir lime leaves are aromatic citrus leaves. A floral citrusy herb essential in Thai cuisine. |
| Black seedLevel: Safe | Black seed is a pungent aromatic seed. A bitter spice also called nigella or kalonji. |
| Celery seedLevel: Safe | Celery seed is the tiny seed of celery plants. A bitter concentrated celery-flavored spice. |
| MarjoramLevel: Safe | Marjoram is a sweet herb related to oregano. A mild floral herb used in Mediterranean cuisine. |
| Ras el hanoutLevel: Safe | Ras el hanout is a North African spice blend. A complex aromatic mix meaning top of the shop. |
| BaharatLevel: Safe | Baharat is a Middle Eastern spice blend. A warm aromatic mix used in meat dishes. |
| Vanilla beanLevel: Low | Vanilla bean is the pod of vanilla orchid. An aromatic bean used for extract and flavoring. |
| MaceLevel: Safe | Mace is the lacy covering of nutmeg seed. A warm delicate spice similar to nutmeg. |
| Dill seedLevel: Safe | Dill seed is the dried seed of dill plants. A tangy caraway-like spice used in pickles. |
| SavoryLevel: Safe | Savory is a peppery Mediterranean herb. A thyme-like herb used in bean dishes and stuffings. |
| Lemon balmLevel: Safe | Lemon balm is a lemon-scented herb. A mild citrusy herb in the mint family. |
| Hungarian paprikaLevel: Safe | Hungarian paprika is a prized red pepper spice. A sweet to hot paprika from Hungary. |
| Herbes de provenceLevel: Safe | Herbes de Provence is a French herb blend. A fragrant mix of dried Mediterranean herbs. |
| Horseradish rootLevel: Safe | Horseradish root is a pungent white root. A fiery root grated for sauces and condiments. |
| Fenugreek seedsLevel: Low | Fenugreek seeds are bitter maple-scented seeds. A pungent spice used in curry powders. |
| Star aniseLevel: Low | Star anise is a star-shaped licorice spice. An aromatic pod used in Asian and Western cuisines. |
| ChervilLevel: Safe | Chervil is a delicate herb related to parsley. A mild anise-flavored herb used in French cuisine. |
| TarragonLevel: Safe | Tarragon is an aromatic French herb. A licorice-flavored herb used in French cuisine. |
| Green cardamomLevel: Safe | Green cardamom is an aromatic pod spice. A floral citrusy spice used in Indian and Middle Eastern cuisines. |
| SumacLevel: Safe | Sumac is a tart red berry spice. A lemony Middle Eastern spice used on meats and salads. |
| Lime leavesLevel: Safe | Lime leaves are aromatic leaves from lime trees. A citrusy herb used in Asian cooking. |
| Cress seedLevel: Safe | Cress seed is the peppery seed of garden cress. A spicy seed used in Middle Eastern cuisine. |
| Mountain savoryLevel: Safe | Mountain savory is a peppery Mediterranean herb. A pungent herb similar to thyme and oregano. |
| Juniper berriesLevel: Safe | Juniper berries are aromatic pine-like berries. A resinous spice used in gin and game dishes. |
Condiments & Sauces67 foods
| Food | Notes |
|---|---|
| KetchupLevel: Low | Ketchup is sweetened tomato condiment. A tangy red sauce for fries and burgers. |
| 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: Low | Vinegar is fermented acidic liquid. A sour condiment for cooking and preserving. |
| SalsaLevel: Low | Salsa is tomato-based Mexican sauce. A chunky or smooth condiment with chili peppers. |
| JamLevel: Safe | Jam is cooked fruit preserve with pieces. A sweet spread with chunks of fruit. |
| Hot sauceLevel: Safe | Hot sauce is spicy chili pepper sauce. A fiery liquid condiment for adding heat. |
| JellyLevel: Safe | Jelly is strained fruit preserve. A smooth sweet spread without fruit pieces. |
| Balsamic vinegarLevel: Safe | Balsamic vinegar is aged Italian grape vinegar. A sweet-tart dark vinegar from Modena. |
| GravyLevel: Safe | Gravy is a meat-based sauce. A savory liquid made from pan drippings. |
| Vegan mayonnaiseLevel: Low | 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: Low | Yellow mustard is mild prepared mustard. A tangy bright condiment for hot dogs. |
| Whipped creamLevel: Low | 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. |
| Barbecue sauceLevel: Safe | Barbecue sauce is a tangy tomato-based sauce. A sweet smoky condiment for grilled meats. |
| Honey mustardLevel: Safe | Honey mustard is sweet mustard blend. A mild tangy condiment for dipping. |
| SrirachaLevel: Low | Sriracha is a Thai-style hot sauce. A garlicky chili sauce with rooster logo. |
| Caesar dressingLevel: Safe | Caesar dressing is a creamy anchovy-garlic sauce. A savory salad dressing with parmesan. |
| Zest of lemonLevel: Low | Zest of lemon is grated lemon peel. An aromatic citrus flavoring for cooking. |
| Oyster sauceLevel: Low | Oyster sauce is thick oyster-flavored sauce. A savory Chinese condiment for stir-fries. |
| Worcestershire sauceLevel: Low | 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. |
| ChutneyLevel: Safe | Chutney is a spiced fruit or vegetable relish. A sweet-savory Indian condiment. |
| Pico de galloLevel: Low | Pico de gallo is fresh Mexican salsa. A chunky tomato onion and cilantro condiment. |
| Cranberry sauceLevel: Safe | Cranberry sauce is sweetened cooked cranberries. A tart-sweet condiment for holiday meals. |
| Caramel sauceLevel: Safe | Caramel sauce is cooked sugar syrup. A sweet golden topping for desserts. |
| RelishLevel: Safe | Relish is chopped pickled vegetables. A tangy condiment for sandwiches and hot dogs. |
| Miso pasteLevel: Safe | Miso paste is fermented soybean paste. A savory umami-rich Japanese seasoning. |
| Pickle relishLevel: Low | Pickle relish is chopped pickled cucumbers. A tangy condiment for hot dogs and burgers. |
| Apple butterLevel: Safe | Apple butter is slow-cooked apple spread. A thick spiced preserve with concentrated apple flavor. |
| 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. |
| Cocktail sauceLevel: Safe | Cocktail sauce is ketchup-horseradish blend. A tangy seafood dipping sauce. |
| Horseradish sauceLevel: Low | Horseradish sauce is creamy horseradish blend. A pungent spicy condiment for roast beef. |
| Fish sauceLevel: Safe | Fish sauce is fermented fish liquid. A pungent umami condiment essential in Southeast Asian cuisine. |
| Apricot jamLevel: Safe | Apricot jam is preserved apricot spread. A sweet fruit preserve with stone fruit flavor. |
| Sweet and sour sauceLevel: Low | Sweet and sour sauce is tangy Asian sauce. A fruity condiment for Chinese dishes. |
| PestoLevel: Low | Pesto is basil and pine nut sauce. A bright green Italian herb paste. |
| Black bean sauceLevel: Safe | Black bean sauce is fermented black soybean sauce. A savory Chinese condiment with umami depth. |
| Tartar sauceLevel: Low | Tartar sauce is mayonnaise with pickles. A creamy condiment for fried seafood. |
| Garlic aioliLevel: Safe | Garlic aioli is garlic-infused mayonnaise. A creamy Mediterranean condiment. |
| TzatzikiLevel: Low | 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: Low | Vinaigrette is oil and vinegar dressing. A light tangy salad emulsion. |
| French dressingLevel: Safe | French dressing is a tangy tomato-based dressing. A sweet-sour orange salad topping. |
| Teriyaki sauceLevel: Low | Teriyaki sauce is sweet Japanese glaze. A soy-based sauce for grilling and marinades. |
| 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: Safe | Lemon curd is sweet lemon custard spread. A tangy citrus preserve for desserts. |
| Plum sauceLevel: Low | Plum sauce is sweet Chinese plum condiment. A fruity dipping sauce for Asian dishes. |
| Poppy seed dressingLevel: Low | Poppy seed dressing is sweet creamy dressing. A mild salad topping with poppy seeds. |
| GochujangLevel: Low | Gochujang is Korean fermented chili paste. A sweet-spicy condiment with deep red color. |
| Tomato jamLevel: Safe | Tomato jam is sweet cooked tomato preserve. A savory-sweet condiment for cheese and toast. |
| HarissaLevel: Low | Harissa is North African chili paste. A spicy smoky condiment with roasted peppers. |
| Mint sauceLevel: Safe | Mint sauce is vinegar and mint condiment. A tangy British accompaniment for lamb. |
| Pepper jellyLevel: Low | Pepper jelly is sweet-hot pepper preserve. A spicy-sweet condiment with bell peppers. |
| Caper berriesLevel: Safe | Caper berries are the fruit of caper bushes. Large tangy pickled buds used as garnish. |
| Olive tapenadeLevel: Safe | Olive tapenade is olive and caper spread. A savory Mediterranean condiment. |
| WasabiLevel: Low | Wasabi is Japanese horseradish paste. A fiery green condiment for sushi. |
| White misoLevel: Low | 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. |
| Korma pasteLevel: Low | Korma paste is mild Indian curry base. A creamy aromatic spice blend. |
| ChimichurriLevel: Safe | Chimichurri is Argentine herb sauce. A bright parsley and garlic condiment for grilled meat. |
Dairy & Alternatives59 foods
| Food | Notes |
|---|---|
| YogurtLevel: Safe | Yogurt is fermented milk with cultures. A tangy creamy dairy eaten plain or flavored. |
| CreamLevel: Safe | Cream is the high-fat layer from milk. A rich dairy product for cooking and coffee. |
| CheeseLevel: Safe | Cheese is a generic dairy product made from curdled milk. A staple food in many cuisines worldwide. |
| MilkLevel: Safe | Milk is the standard dairy liquid from cows. The most common milk used in cooking and drinking. |
| MozzarellaLevel: Safe | Mozzarella is Italian stretched-curd cheese. A mild elastic cheese for pizza. |
| Heavy creamLevel: Safe | Heavy cream is high-fat whipping cream. A rich dairy that whips to stiff peaks. |
| Greek yogurtLevel: Safe | Greek yogurt is strained thick yogurt. A tangy protein-rich cultured dairy. |
| Parmesan cheeseLevel: Safe | Parmesan cheese is aged Italian hard cheese. A nutty savory cheese for pasta. |
| FetaLevel: Safe | Feta is Greek brined sheep cheese. A tangy crumbly white cheese. |
| Sour creamLevel: Safe | Sour cream is cultured cream. A tangy thick dairy for toppings and baking. |
| ParmesanLevel: Safe | Parmesan is hard Italian aged cheese. A sharp granular cheese for grating. |
| Cottage cheeseLevel: Safe | Cottage cheese is fresh curdy cheese. A mild lumpy cheese with high moisture. |
| Almond milkLevel: Safe | Almond milk is plant-based nut milk. A dairy-free alternative from ground almonds. |
| Cheddar cheeseLevel: Safe | Cheddar cheese is a firm aged English cheese. A sharp tangy cheese in many varieties. |
| Coconut milkLevel: Safe | Coconut milk is creamy coconut liquid. A rich tropical dairy alternative for cooking. |
| Ricotta cheeseLevel: Safe | Ricotta is Italian whey cheese. A light creamy cheese for pasta and desserts. |
| Half-and-halfLevel: Safe | Half-and-half is cream and milk blend. A light cream for coffee and cooking. |
| Cream cheeseLevel: Safe | Cream cheese is soft spreadable cheese. A mild tangy cheese for bagels and baking. |
| Cashew milkLevel: Safe | Cashew milk is plant-based nut milk. A creamy dairy alternative from cashews. |
| Fresh cheeseLevel: Safe | Fresh cheese is unaged soft cheese. A mild creamy cheese eaten soon after making. |
| Condensed milkLevel: Safe | Condensed milk is sweetened concentrated milk. A thick syrupy dairy for desserts. |
| KefirLevel: Safe | Kefir is fermented probiotic milk drink. A tangy drinkable yogurt-like beverage. |
| Goat cheeseLevel: Safe | Goat cheese is cheese from goat milk. A tangy cheese with distinctive flavor. |
| HalloumiLevel: Safe | Halloumi is Cypriot grilling cheese. A salty firm cheese that doesn't melt. |
| Queso frescoLevel: Safe | Queso fresco is Mexican fresh cheese. A mild crumbly white cheese for topping. |
| Skim milk powderLevel: Safe | Skim milk powder is dehydrated nonfat milk. A low-fat shelf-stable dairy product. |
| Lactose-free milkLevel: Safe | Lactose-free milk is milk without lactose. Regular milk treated for lactose intolerance. |
| Pepper jackLevel: Safe | Pepper Jack is monterey jack with peppers. A spicy mild cheese with jalapenos. |
| Coconut yogurtLevel: Safe | Coconut yogurt is cultured coconut milk. A rich dairy-free yogurt alternative. |
| Rice milkLevel: Safe | Rice milk is plant-based rice beverage. A light naturally sweet dairy alternative. |
| Vegan cheeseLevel: Low | Vegan cheese is a dairy-free cheese alternative. A plant-based cheese usually made from coconut oil and starch. |
| Lactose-free yogurtLevel: Safe | Lactose-free yogurt is yogurt without lactose. Dairy yogurt treated with lactase for lactose intolerance. |
| Whey proteinLevel: Low | Whey protein is milk protein supplement. A fast-digesting protein from cheese making. |
| Powdered milkLevel: Safe | Powdered milk is dehydrated milk solids. A shelf-stable dairy reconstituted with water. |
| Colby cheeseLevel: Safe | Colby cheese is a mild American cheese. A soft orange cheese similar to cheddar. |
| Light creamLevel: Safe | Light cream is cream with less fat. A lighter dairy for coffee and cooking. |
| Aged cheeseLevel: Safe | Aged cheese is cheese matured over time. A sharp flavorful cheese with developed taste. |
| Colby jackLevel: Safe | Colby Jack is marbled colby and monterey jack. A mild two-toned American cheese. |
| MascarponeLevel: Safe | Mascarpone is Italian cream cheese. A rich buttery cheese for tiramisu. |
| Monterey jackLevel: Safe | Monterey Jack is American semi-hard cheese. A mild creamy cheese that melts well. |
| ProvoloneLevel: Safe | Provolone is Italian semi-hard cheese. A mild to sharp cheese for sandwiches. |
| HavartiLevel: Safe | Havarti is Danish semi-soft cheese. A buttery mild cheese with small holes. |
| Lactose-free cheeseLevel: Safe | Lactose-free cheese is cheese without lactose. Dairy cheese treated so the lactose is gone. |
| Evaporated milkLevel: Safe | Evaporated milk is concentrated unsweetened milk. A shelf-stable dairy with caramelized flavor. |
| Flax milkLevel: Low | Flax milk is plant-based flaxseed milk. A dairy alternative rich in omega-3. |
| Sheep milk and dairyLevel: Safe | Sheep milk and dairy is products from sheep. A rich fatty alternative to cow dairy. |
| LactoseLevel: Safe | Lactose is milk sugar, added as an ingredient to chocolate, bars and processed foods; the FODMAP that lactose-intolerant people react to. |
| PaneerLevel: Safe | Paneer is Indian fresh cheese. A firm mild cheese that doesn't melt. |
| Clotted creamLevel: Safe | Clotted cream is thick English cream. A rich cream heated until clotted. |
| ManchegoLevel: Safe | Manchego is Spanish sheep milk cheese. A firm tangy cheese with herringbone rind. |
| SkyrLevel: Safe | Skyr is Icelandic cultured dairy. A thick tangy product similar to yogurt. |
| Sheep cheeseLevel: Safe | Sheep cheese is cheese from sheep milk. A rich tangy cheese with distinctive flavor. |
| ChevreLevel: Safe | Chèvre is fresh French goat cheese. A tangy creamy cheese with mild flavor. |
| GorgonzolaLevel: Safe | Gorgonzola is Italian blue cheese. A creamy pungent cheese with blue veins. |
| Queso blancoLevel: Safe | Queso blanco is Latin American white cheese. A fresh mild cheese that softens when heated. |
| Goat milk and dairyLevel: Safe | Goat milk and dairy is products from goats. A digestible alternative to cow dairy. |
| Casein proteinLevel: Safe | Casein protein is slow-digesting milk protein. A supplement derived from dairy. |
| Pea milkLevel: Safe | Pea milk is plant-based pea protein milk. A creamy dairy alternative from yellow peas. |
| Hemp milkLevel: Safe | Hemp milk is plant-based hemp seed milk. A nutty dairy alternative with omega fats. |
Grains46 foods
| Food | Notes |
|---|---|
| RiceLevel: Safe | Rice is a staple cereal grain. The most widely consumed grain feeding half the world. |
| BreadLevel: Low | Bread is a baked staple food made from flour. The most common baked grain product worldwide. |
| SpaghettiLevel: Low | Spaghetti is long thin cylindrical pasta. The most popular pasta shape worldwide. |
| Wheat flourLevel: Low | Wheat flour is ground wheat kernels. The most common flour used in baking. |
| CornLevel: Safe | Corn is a cereal grain and vegetable. A versatile crop eaten fresh and processed. |
| Corn flourLevel: Safe | Corn flour is finely ground dried corn. A smooth flour for breading and baking. |
| Flour tortillaLevel: Low | Flour tortilla is a thin wheat flatbread. A soft pliable bread used for burritos and wraps. |
| Whole wheat flourLevel: Low | Whole wheat flour is flour from entire wheat kernel. A nutritious flour with bran and germ. |
| PenneLevel: Low | Penne is tube-shaped pasta with angled ends. A popular pasta shape that holds sauce well. |
| Corn tortillaLevel: Safe | Corn tortilla is a thin flatbread from masa. A traditional Mexican bread from corn. |
| SeitanLevel: Safe | Seitan is a meat substitute made from wheat gluten. A high-protein chewy food also called wheat meat or mock duck. |
| Whole grain breadLevel: Low | Whole grain bread is bread from unrefined flour. A nutritious bread containing entire grain. |
| Whole grain cerealLevel: Low | Whole grain cereal is breakfast cereal from whole grains. A fiber-rich cereal with intact grain. |
| Angel hair pastaLevel: Low | Angel hair pasta is very thin spaghetti. A delicate pasta that cooks quickly. |
| Durum wheatLevel: Low | Durum wheat is a hard wheat variety. A high-protein wheat for pasta and semolina. |
| Corn gritsLevel: Safe | Corn grits are coarsely ground corn. A Southern breakfast porridge also called grits. |
| Whole wheat bagelLevel: Low | Whole wheat bagel is a bagel from whole wheat flour. A nutritious dense ring-shaped bread. |
| FettuccineLevel: Low | Fettuccine is flat ribbon pasta. A wide noodle popular with creamy sauces. |
| BarleyLevel: Safe | Barley is an ancient cereal grain. A chewy nutty grain for soups and beer. |
| Gluten-free breadLevel: Low | Gluten-free bread is bread made without wheat gluten. A bread alternative for those avoiding gluten. |
| Rice flourLevel: Safe | Rice flour is finely ground rice. A gluten-free flour used in Asian cuisine and baking. |
| Whole wheat pastaLevel: Low | Whole wheat pasta is pasta from whole wheat flour. A fiber-rich pasta with nutty flavor. |
| Refined grainsLevel: Safe | Refined grains are processed grains with bran removed. Grains milled to remove fiber and nutrients. |
| Gluten-free flourLevel: Low | Gluten-free flour is flour without gluten. A blend of rice tapioca and potato starch for baking. |
| CouscousLevel: Safe | Couscous is tiny steamed semolina pasta. A North African staple resembling grains. |
| Sourdough breadLevel: Low | Sourdough bread is bread leavened with wild yeast. A tangy bread made with fermented starter. |
| QuinoaLevel: Safe | Quinoa is a protein-rich pseudocereal seed. A fluffy grain-like seed from South America. |
| Gluten-free pastaLevel: Safe | Gluten-free pasta is pasta made without wheat. A pasta alternative from rice corn or legumes. |
| Pearl barleyLevel: Low | Pearl barley is polished barley grain. A tender quick-cooking barley with bran removed. |
| Rice noodlesLevel: Safe | Rice noodles are noodles made from rice flour. A gluten-free noodle used in Asian dishes. |
| Oat branLevel: Low | Oat bran is the outer layer of oat groats. A fiber-rich grain product used in cereals and baking. |
| FarroLevel: Low | Farro is an ancient wheat grain. A chewy nutty grain popular in Italian cuisine. |
| Sorghum flourLevel: Low | Sorghum flour is ground sorghum grain. A mild gluten-free flour for baking. |
| Wild riceLevel: Safe | Wild rice is an aquatic grass seed. A chewy nutty grain native to North America. |
| SorghumLevel: Safe | Sorghum is an ancient cereal grain. A mild gluten-free grain used worldwide. |
| Cracked wheatLevel: Safe | Cracked wheat is crushed wheat kernels. A quick-cooking whole grain for cereals. |
| Quinoa flourLevel: Low | Quinoa flour is ground quinoa seeds. A protein-rich gluten-free flour for baking. |
| Barley groatsLevel: Safe | Barley groats are whole hulled barley kernels. A chewy whole grain for pilaf and soups. |
| FarinaLevel: Low | Farina is milled wheat cereal. A smooth hot breakfast porridge. |
| Cassava flourLevel: Safe | Cassava flour is ground cassava root. A gluten-free flour from tropical tubers. |
| Spelt flourLevel: Low | Spelt flour is flour from ancient spelt wheat. A nutty nutritious flour for baking. |
| MilletLevel: Safe | Millet is a small round ancient grain. A mild gluten-free grain with fluffy texture when cooked. |
| AmaranthLevel: Safe | Amaranth is an ancient grain-like seed. A protein-rich pseudocereal with earthy flavor. |
| Corn starchLevel: Safe | Corn starch is a refined thickener from maize used in sauces, cereals and baked goods; gluten-free and low FODMAP. |
| EmmerLevel: Low | Emmer is an ancient hulled wheat. A chewy heritage grain also called farro. |
| Teff flourLevel: Low | Teff flour is flour from tiny teff grain. A nutritious Ethiopian flour used for injera. |
Meat46 foods
| Food | Notes |
|---|---|
| BeefLevel: Safe | Beef is meat from cattle. A red meat staple consumed worldwide in many cuts. |
| Ground beefLevel: Safe | Ground beef is minced beef meat. A versatile beef form used in burgers and sauces. |
| PorkLevel: Safe | Pork is meat from domestic pigs. A versatile white meat consumed worldwide. |
| Beef steakLevel: Safe | Beef steak is a cut of beef for grilling. A tender flavorful cut from various parts of cattle. |
| Pork chopsLevel: Safe | Pork chops are loin cuts from pigs. A tender quick-cooking cut for grilling or pan-frying. |
| HamLevel: Safe | Ham is cured pork leg meat. A salty preserved meat eaten sliced or cooked. |
| SausageLevel: Safe | Sausage is seasoned ground meat in a casing typically pork. Grilled fried or crumbled into dishes fresh or cured. |
| SteakLevel: Safe | Steak is a slice of meat for grilling. A premium cut typically from beef served by doneness. |
| Pork loinLevel: Safe | Pork loin is the lean back meat from pigs. A mild tender cut often roasted whole. |
| BaconLevel: Safe | Bacon is cured and smoked pork belly. A salty savory meat popular for breakfast. |
| ProsciuttoLevel: Safe | Prosciutto is Italian dry-cured ham. A salty delicate ham sliced paper-thin. |
| LambLevel: Safe | Lamb is meat from young sheep. A tender flavorful red meat with distinctive taste. |
| VealLevel: Safe | Veal is meat from young calves. A tender pale meat milder than beef. |
| Beef liverLevel: Safe | Beef liver is the liver organ from cattle. A nutrient-dense organ meat with strong flavor. |
| Processed meatLevel: Safe | Processed meat is preserved or modified meat. Meat products like hot dogs bacon and deli meats. |
| Lamb chopsLevel: Safe | Lamb chops are rib or loin cuts from lamb. A tender premium cut often grilled or pan-seared. |
| SalamiLevel: Low | Salami is cured fermented sausage. A seasoned dried meat sliced for sandwiches and charcuterie. |
| Chicken liverLevel: Safe | Chicken liver is the liver organ from chickens. A tender organ meat used in pâtés and dishes. |
| Pork bellyLevel: Safe | Pork belly is fatty meat from pig stomach. A rich cut used for bacon and braised dishes. |
| MuttonLevel: Safe | Mutton is meat from mature sheep. A stronger-flavored meat than lamb. |
| Venison steaksLevel: Safe | Venison steaks are cut steaks from deer meat. A lean flavorful cut for quick cooking. |
| Duck breastLevel: Safe | Duck breast is the breast meat from ducks. A rich dark meat often served medium-rare. |
| BuffaloLevel: Safe | Buffalo is meat from water buffalo or bison. A lean red meat popular in many cultures. |
| VenisonLevel: Safe | Venison is meat from deer. A lean rich game meat with earthy flavor. |
| Beef proteinLevel: Safe | 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. |
| RabbitLevel: Safe | Rabbit is lean white meat from rabbits. A mild tender meat similar to chicken. |
| Rabbit meatLevel: Safe | Rabbit meat is the flesh from domestic rabbits. A lean protein with delicate flavor. |
| BisonLevel: Safe | Bison is meat from American buffalo. A lean red meat similar to beef but richer. |
| Goat meatLevel: Safe | Goat meat is meat from domestic goats. A lean flavorful meat popular worldwide. |
| Lamb liverLevel: Safe | Lamb liver is the liver organ from lambs. A mild organ meat more delicate than beef liver. |
| Duck legLevel: Safe | Duck leg is the leg and thigh from ducks. A flavorful dark meat ideal for braising. |
| ElkLevel: Safe | Elk is lean game meat from elk deer. A mild tender red meat similar to venison. |
| GrouseLevel: Safe | Grouse is game bird meat. A dark flavorful meat from wild grouse birds. |
| ReindeerLevel: Safe | Reindeer is lean game meat from reindeer. A tender dark meat popular in Nordic cuisine. |
| Guinea fowlLevel: Safe | Guinea fowl is poultry meat from guinea birds. A lean dark meat gamier than chicken. |
| PheasantLevel: Safe | Pheasant is game bird meat. A lean mild meat more flavorful than chicken. |
| Frog legsLevel: Safe | Frog legs are the hind legs of edible frogs. A delicate white meat tasting like chicken. |
| BearLevel: Safe | Bear is game meat from wild bears. A rich dark meat with flavor varying by diet. |
| CamelLevel: Safe | Camel is meat from camels. A lean red meat consumed in Middle Eastern and African cuisines. |
| Wild boarLevel: Safe | Wild boar is meat from wild pigs. A dark lean meat with intense porky flavor. |
| AlligatorLevel: Safe | Alligator is meat from American alligators. A mild white meat similar to chicken and fish. |
| AntelopeLevel: Safe | Antelope is lean game meat from antelope. A mild tender meat similar to venison. |
| SnailLevel: Safe | Snail is the edible land snail meat. A delicacy prepared as escargot in French cuisine. |
| SparrowLevel: Safe | Sparrow is small game bird meat. A traditional delicacy in some Asian cuisines. |
| MooseLevel: Safe | Moose is lean game meat from moose deer. A rich dark meat similar to elk. |
| KangarooLevel: Safe | Kangaroo is lean game meat from Australia. A rich dark meat low in fat. |
Oils & Fats41 foods
| Food | Notes |
|---|---|
| Olive oilLevel: Safe | Olive oil is oil pressed from olives. A fruity oil essential in Mediterranean cuisine. |
| ButterLevel: Safe | Butter is churned cream fat. A rich dairy fat used in cooking and baking worldwide. |
| Coconut oilLevel: Safe | Coconut oil is oil pressed from coconut meat. A solid tropical oil used in cooking and baking. |
| MargarineLevel: Safe | Margarine is a butter substitute from vegetable oils. A spreadable fat created as butter alternative. |
| Corn oilLevel: Safe | Corn oil is oil extracted from corn kernels. A neutral oil used for frying and baking. |
| Canola oilLevel: Safe | Canola oil is oil from rapeseed plants. A neutral mild oil for everyday cooking. |
| Plant-based butterLevel: Low | Plant-based butter is a dairy-free butter alternative. A spread made from plant oils. |
| Clarified butterLevel: Safe | Clarified butter is butter with milk solids removed. A pure butterfat with high smoke point. |
| Grapeseed oilLevel: Safe | Grapeseed oil is oil from grape seeds. A light neutral oil with high smoke point. |
| Peanut oilLevel: Safe | Peanut oil is oil pressed from peanuts. A nutty high-heat oil popular for frying. |
| Sesame oilLevel: Safe | Sesame oil is oil pressed from sesame seeds. A nutty aromatic oil essential in Asian cuisine. |
| GheeLevel: Safe | Ghee is clarified butter from South Asia. A nutty aromatic cooking fat with high smoke point. |
| Soybean oilLevel: Low | Soybean oil is oil extracted from soybeans. A neutral oil widely used in food processing. |
| Avocado oilLevel: Safe | Avocado oil is oil pressed from avocado fruit. A mild high-heat oil rich in healthy fats. |
| Palm oilLevel: Safe | Palm oil is oil from palm fruit flesh. A red tropical oil widely used in food products. |
| Hemp oilLevel: Safe | Hemp oil is oil pressed from hemp seeds. A nutritious green oil with nutty flavor. |
| Chicken fatLevel: Safe | Chicken fat is rendered fat from chickens. A flavorful cooking fat also called schmaltz. |
| LardLevel: Safe | Lard is rendered pig fat. A traditional cooking fat for baking and frying. |
| Beef tallowLevel: Safe | Beef tallow is rendered beef fat. A traditional cooking fat with high smoke point. |
| Chia seed oilLevel: Safe | Chia seed oil is oil pressed from chia seeds. A nutritious omega-rich oil for cold uses. |
| Hazelnut oilLevel: Safe | Hazelnut oil is oil pressed from hazelnuts. A rich nutty oil for dressings and finishing. |
| Safflower oilLevel: Safe | Safflower oil is oil from safflower seeds. A neutral high-heat oil for cooking. |
| Pumpkin seed oilLevel: Safe | Pumpkin seed oil is oil from roasted pumpkin seeds. A dark nutty oil from Austria and Slovenia. |
| Vegetable shorteningLevel: Safe | Vegetable shortening is solid vegetable fat. A neutral fat used in baking for flaky texture. |
| Palm kernel oilLevel: Safe | Palm kernel oil is oil from palm fruit kernels. A saturated oil used in processed foods. |
| Cottonseed oilLevel: Safe | Cottonseed oil is oil from cotton plant seeds. A mild oil used in processed foods and frying. |
| Walnut oilLevel: Safe | Walnut oil is oil pressed from walnuts. A delicate nutty oil for dressings and finishing. |
| Fish oilLevel: Safe | Fish oil is oil extracted from fatty fish. A nutritious omega-3 rich supplement oil. |
| Almond oilLevel: Low | Almond oil is oil pressed from almonds. A mild nutty oil used in cooking and skincare. |
| Duck fatLevel: Safe | Duck fat is rendered fat from ducks. A flavorful cooking fat prized for roasting potatoes. |
| Hemp seed oilLevel: Safe | Hemp seed oil is oil from hemp plant seeds. A nutritious omega-rich oil for cold uses. |
| Goose fatLevel: Safe | Goose fat is rendered fat from geese. A rich flavorful fat for roasting and confit. |
| Sheep tallowLevel: Low | Sheep tallow is rendered sheep fat. A traditional cooking and soap-making fat. |
| Moringa oilLevel: Safe | Moringa oil is oil from moringa seeds. A stable oil used in cooking and cosmetics. |
| Black seed oilLevel: Safe | Black seed oil is oil from black cumin seeds. A pungent oil used in Middle Eastern cuisine. |
| Pistachio oilLevel: Low | Pistachio oil is oil pressed from pistachios. A vibrant green oil with intense nutty flavor. |
| Tung oilLevel: Safe | Tung oil is oil from tung tree seeds. A drying oil used primarily for wood finishing. |
| Poppy seed oilLevel: Low | Poppy seed oil is oil from poppy seeds. A mild nutty oil used in baking and dressings. |
| Wheat germ oilLevel: Safe | Wheat germ oil is oil from wheat germ. A nutritious oil rich in vitamin E. |
| Camelina oilLevel: Safe | Camelina oil is oil from camelina seeds. A nutty omega-rich oil also called gold of pleasure. |
| Argan oilLevel: Low | Argan oil is oil from Moroccan argan trees. A nutty oil used in cooking and cosmetics. |
Seafood41 foods
| Food | Notes |
|---|---|
| Salmon | Salmon is a popular fatty fish. A pink-fleshed fish rich in omega-3 fatty acids. |
| 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. |
| 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. |
| 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. |
| 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. |
| 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. |
| 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. |
Sweeteners22 foods
| Food | Notes |
|---|---|
| Honey | Honey is nectar processed by bees. A natural golden sweetener with floral flavors. |
| Cane sugar | Cane sugar is a refined sweetener made from sugarcane. A common white granulated sugar used in cooking and food manufacturing. |
| Sugar | Sugar is the standard table sweetener (sucrose). The most common sweetener used in cooking and baking. |
| Maple syrup | Maple syrup is boiled maple tree sap. A natural amber sweetener with distinctive flavor. |
| Corn syrup | Corn syrup is sweetener from corn starch. A thick liquid sweetener used in candy and baking. |
| Artificial sweeteners | Artificial sweeteners are synthetic sugar substitutes. Zero or low-calorie sweeteners for sugar replacement. |
| Agave nectar | Agave nectar is syrup from agave plants. A liquid sweetener with mild honey-like flavor. |
| Fructose | Fructose is fruit sugar. A simple sugar naturally found in fruits and honey. |
| Hfcs | HFCS is high-fructose corn syrup. A liquid sweetener widely used in processed foods. |
| Evaporated corn sweetener | Evaporated corn sweetener is concentrated corn syrup. A sweetener from processed corn starch. |
| Date sugar | Date sugar is ground dried dates. A whole food sweetener with caramel flavor. |
| Golden syrup | Golden syrup is a British treacle syrup. A golden amber sweetener with buttery flavor. |
| Glucose | Glucose is a simple sugar. A basic sugar the body uses for energy. |
| Cane juice | Cane juice is pressed sugarcane liquid. A natural sweetener less processed than sugar. |
| Grape syrup | Grape syrup is concentrated grape juice. A dark sweet syrup used in Middle Eastern cuisine. |
| Stevia leaf | Stevia leaf is the dried stevia plant leaf. A natural zero-calorie sweetener source. |
| Honey crystals | Honey crystals are dehydrated honey. A dry granulated form of honey sweetener. |
| Fruit nectar | Fruit nectar is sweetened fruit juice blend. A thick sweet beverage from pureed fruit. |
| Maple sugar | Maple sugar is crystallized maple syrup. A granulated sweetener with maple flavor. |
| Evaporated cane juice | Evaporated cane juice is less refined cane sugar. A sweetener retaining some molasses flavor. |
| Barley malt | Barley malt is sweetener from sprouted barley. A dark sticky sweetener with malty flavor. |
| Invert sugar | Invert sugar is hydrolyzed sucrose syrup. A liquid sweetener that resists crystallization. |
Additives & Leavening16 foods
| Food | Notes |
|---|---|
| Vanilla extractLevel: Low | Vanilla extract is a flavoring from vanilla beans. An aromatic liquid used in baking and desserts. |
| Cream of tartarLevel: Safe | Cream of tartar is potassium bitartrate. An acidic powder used in baking and stabilizing egg whites. |
| Baking powderLevel: Safe | Baking powder is a chemical leavening agent. A mixture that releases gas to make baked goods rise. |
| Tapioca starchLevel: Safe | Tapioca starch is a gluten-free thickener. A starch extracted from cassava root. |
| Arrowroot flourLevel: Safe | Arrowroot flour is a starchy thickening agent. A neutral-flavored powder from tropical arrowroot plants. |
| Sodium bicarbonateLevel: Low | Sodium bicarbonate is baking soda. A leavening and neutralizing agent in cooking. |
| Baking sodaLevel: Safe | Baking soda is sodium bicarbonate. A leavening agent that reacts with acids to produce bubbles. |
| Calcium carbonateLevel: Safe | Calcium carbonate is a mineral food additive. A white powder used as a calcium supplement and antite. |
| Potassium chlorideLevel: Safe | Potassium chloride is a salt substitute. A mineral used to reduce sodium in foods. |
| Ammonium sulfateLevel: Safe | Ammonium sulfate is a food additive. A dough conditioner used in commercial bread making. |
| Ammonium bicarbonateLevel: Safe | Ammonium bicarbonate is a leavening agent. A traditional raising agent for crisp cookies and crackers. |
| Tartaric acidLevel: Safe | Tartaric acid is a natural fruit acid. A tart compound from grapes used in winemaking. |
| Sodium citrateLevel: Low | Sodium citrate is a sodium salt of citric acid. An emulsifier and preservative in processed foods. |
| Enzyme blendLevel: Safe | Enzyme blend is a mixture of food enzymes. A processing aid used in food manufacturing. |
| TrehaloseLevel: Safe | Trehalose is a natural sugar. A mild sweetener with stabilizing properties. |
| Potassium bicarbonateLevel: Safe | Potassium bicarbonate is a leavening agent. A sodium-free alternative to baking soda. |
Legumes/Pulses10 foods
| Food | Notes |
|---|---|
| Garbanzo beansLevel: Safe | Garbanzo beans are chickpeas by another name. A nutty round legume used in Mediterranean cuisine. |
| Meat-free minceLevel: Low | Meat-free mince is plant-based ground mince. A soy or pea protein alternative to minced beef. |
| Veggie pattyLevel: Low | Veggie patty is a meat-free burger patty. A plant protein alternative to a beef burger. |
| Black-eyed peasLevel: Safe | Black-eyed peas are cream-colored beans with black spots. A mild earthy legume traditional in Southern cuisine. |
| Cannellini beansLevel: Safe | Cannellini beans are white Italian kidney beans. A creamy mild bean used in Italian cuisine. |
| Veggie sausageLevel: Low | Veggie sausage is a meat-free sausage. A plant protein alternative to pork or beef sausages. |
| Cranberry beansLevel: Safe | Cranberry beans are speckled pink and cream beans. A creamy bean also called borlotti beans. |
| Black gramLevel: Safe | Black gram is a small black lentil. A protein-rich legume used in Indian dal dishes. |
| Alfalfa sproutsLevel: Low | Alfalfa sprouts are germinated alfalfa seeds. Mild crunchy sprouts used in salads and sandwiches. |
| Carob podsLevel: Safe | Carob pods are brown sweet legume pods. A chocolate substitute from carob tree fruit. |
Nuts & Seeds9 foods
| Food | Notes |
|---|---|
| CoconutLevel: Safe | Coconut is the fruit of coconut palms. A versatile tropical fruit used for meat milk and oil. |
| Sunflower oilLevel: Safe | Sunflower oil is oil pressed from sunflower seeds. A mild neutral oil for cooking and frying. |
| Flaxseed oilLevel: Safe | Flaxseed oil is oil pressed from flax seeds. A nutritious omega-3 rich oil for cold uses. |
| Chia seedsLevel: Safe | Chia seeds are tiny seeds from chia plants. A nutritious seed that forms gel when soaked. |
| Black cumin seedsLevel: Safe | Black cumin seeds are pungent aromatic seeds. A bitter spicy seed also called nigella. |
| 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. |
| Chestnut flourLevel: Low | Chestnut flour is ground dried chestnuts. A sweet nutty gluten-free flour for baking. |
| CottonseedLevel: Safe | Cottonseed is the seed of cotton plants. A seed pressed for oil and animal feed. |
Eggs6 foods
| 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
| 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. |
Fungi4 foods
| Food | Notes |
|---|---|
| MushroomLevel: Safe | Mushroom is an edible fungus. A savory umami-rich ingredient in many varieties. |
| Button mushroomLevel: Low | Button mushroom is a small white mushroom. The common cultivated mushroom eaten raw or cooked. |
| Oyster mushroomLevel: Low | Oyster mushroom is a fan-shaped fungus. A delicate mushroom with a mild seafood-like flavor. |
| Portobello mushroomLevel: Safe | Portobello mushroom is a large mature cremini. A meaty mushroom ideal for grilling. |
Cookware and tap water
Cookware matters as much as the shopping. Stainless steel contains nickel, and acidic food simmering in it picks some up. The effect is largest with new pans, with long cooking times and with tomato-based dishes.2 Enamel, glass and titanium avoid the problem entirely, and for most people swapping the one pan used for tomato sauce is enough.
Tap water is the other. Water standing overnight in the pipes carries more nickel than water that has been running. Letting the tap run briefly before filling a kettle or a glass is a free habit with a real effect.
How to use this list
Nickel counts as a total across the day, so you have an allowance to spend. Build meals from this list by default, then decide where the allowance goes. A square of dark chocolate on a day that was otherwise low is a very different proposition from chocolate on top of an oat breakfast and a lentil lunch.
If you are testing whether dietary nickel affects you at all, keep to the low list for four weeks and then reintroduce one high-nickel food at a time. Reactions to dietary nickel are typically delayed by a day or more, so give each one several days and write down what happened, including the days nothing did.
A low-nickel diet is for people with a confirmed nickel contact allergy who also react systemically. If that is not you, the high-nickel foods are not a problem, and oats and beans are worth keeping.
Journal your day in 30 seconds, find your triggers.
Check any food in seconds
The nickel 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 nickel, alongside allergens, FODMAPs, histamine, additives and more.
Nickel adds up across a day, so you need to see the whole day at once. You journal it in plain words or by voice, in about 30 seconds: "porridge and a coffee for breakfast, a chicken salad and a Coke Zero for lunch, lentil soup for dinner, itchy hands the next morning." The app pulls out the oats, the lentils and every other ingredient, grades each one for nickel, and lines the day up against how you felt, including reactions that arrive a day or two later.
During the four weeks on the low list and the reintroductions after it, that record shows which foods and portions you tolerate. You can export it as a PDF for your allergist.
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.
Triggerbites Features
- 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
What foods are lowest in nickel?
Meat, fish, poultry, eggs and dairy are all low, because animals do not concentrate nickel from what they eat. Most fruit and vegetables are low, along with white rice, refined flour and ordinary bread.
Can I eat bread on a low-nickel diet?
White bread and refined flour are low in nickel. Wholegrain versions carry more, because most of the nickel sits in the bran and germ that refining removes. This is the one place the low-nickel diet points the opposite way to general nutrition advice.
Does stainless steel cookware add nickel to food?
It can, especially with new pans, long cooking times and acidic dishes like tomato sauce. Enamel, glass or titanium avoid it. For most people, swapping the single pan used for tomato-based cooking is enough.
Is tap water high in nickel?
Water that has stood overnight in the pipes carries more than water that has been running. Letting the tap run briefly before filling a kettle or a glass is a small habit that removes most of it.
How much nickel can I have in a day?
There is no single number that applies to everyone, because tolerance varies and the diet works as a total daily load rather than a per-food rule. Building meals from low-nickel foods and spending the remainder deliberately on one higher food is the practical approach.
Who actually needs a low-nickel diet?
People with a confirmed nickel contact allergy who also react systemically to dietary nickel, a picture called systemic nickel allergy syndrome. If that is not you, oats, beans and nuts are good foods and there is no reason to avoid them.
Related
Live, love, log. 🧡
References
- 1Flyvholm MA, et al. "Nickel content of food and estimation of dietary intake" Zeitschrift fur Lebensmittel-Untersuchung und -Forschung, 1984PubMed
- 2Contact Dermatitis "Release of nickel and chromium in common foods during cooking in 18/10 (grade 316) stainless steel pots" Contact Dermatitis, 2017PubMed
PubMedArticle References and Citations
- Flyvholm MA, et al.: "Nickel content of food and estimation of dietary intake", Zeitschrift fur Lebensmittel-Untersuchung und -Forschung, 1984 - https://pubmed.ncbi.nlm.nih.gov/6395539/
- Contact Dermatitis: "Release of nickel and chromium in common foods during cooking in 18/10 (grade 316) stainless steel pots", Contact Dermatitis, 2017 - https://pubmed.ncbi.nlm.nih.gov/27804135/