Low-salicylate foods you can actually eat

Salicylate lists read like a ban on plants. Most animal foods, most grains and plenty of produce are low, and peeling moves more into reach.

October 5, 2026

Salicylate lists are the most demoralising in this whole field. Almost every fruit is on them, most vegetables, most herbs and spices, tea, coffee, honey, and a long list of things that look like the definition of eating well.

The low list is shorter than the high list but much less frightening, and it is the half people are rarely shown. Below is what is low in salicylates, drawn from the same graded data as our high-salicylate list.

Why the low list looks the way it does

Salicylates are a plant defence chemical. A plant makes them to fight off insects, fungi and disease, which tells you where they concentrate.¹

They sit highest in the parts of a plant most exposed to attack: skins, the outer leaves, and anything picked before it fully ripened. They are highest in herbs and spices, because those are concentrated plant defence by definition, and in dried fruit, because drying concentrates everything.

Most of the low list comes down to three patterns.

Animal foods contain essentially none. Meat, fish, eggs and plain dairy are all low, because animals do not make salicylates.

Peeling helps. A peeled pear or potato carries much less than an unpeeled one, since so much sits in the skin.

Ripeness matters. A fully ripe fruit carries less than the same fruit picked early, which is the opposite of what most people assume.

The foods you can eat freely

These are the everyday low-salicylate ingredients.

egg

The complete list

Every food our database grades safe or low for salicylates, grouped the way a shop is. Each one links to its own page.

Vegetables67 foods

Vegetables
Food	Notes
PotatoLevel: Low	Potato is a starchy tuber vegetable. A versatile staple in countless preparations.
LettuceLevel: Safe	Lettuce is a leafy salad vegetable. A mild green in many varieties for salads.
Bell pepperLevel: Safe	Bell pepper is a sweet crunchy pepper. A mild pepper available in many colors.
GarlicLevel: Low	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.
CabbageLevel: Low	Cabbage is a leafy cruciferous vegetable. A crunchy vegetable in green red and savoy varieties.
Sweet cornLevel: Safe	Sweet corn is a sugary corn variety. A tender kernel vegetable eaten on the cob.
Brussels sproutsLevel: Low	Brussels sprouts are small cabbage-like vegetables. A nutty cruciferous vegetable on stalks.
Sweet pepperLevel: Low	Sweet pepper is a mild bell pepper variety. A crunchy vegetable in various colors.
CeleryLevel: Safe	Celery is a crunchy stalk vegetable. A mild vegetable used raw and in cooking.
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.
Green beanLevel: Low	Green bean is an immature bean pod. A tender vegetable also called string bean.
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.
EdamameLevel: Safe	Edamame is immature soybeans in pods. A protein-rich snack eaten boiled and salted.
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: Low	Leek is a mild onion-family vegetable. A sweet subtle allium used in soups and sides.
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.
ShallotLevel: Low	Shallot is a mild onion variety. A delicate allium with subtle garlic notes.
Bean sproutsLevel: Low	Bean sprouts are germinated mung beans. A crisp sprout used in Asian stir-fries.
Parsnip rootLevel: Low	Parsnip root is the taproot of parsnip plants. A sweet earthy vegetable for roasting.
Yellow squashLevel: Low	Yellow squash is a mild summer squash. A tender vegetable similar to zucchini.
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.
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.
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.
Beet greensLevel: Safe	Beet greens are the leafy tops of beets. A nutritious green similar to chard.
Radish greensLevel: Low	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.
Garlic scapesLevel: Safe	Garlic scapes are the curly flower stalks of garlic. A mild garlic-flavored seasonal vegetable.
RapiniLevel: Low	Rapini is a bitter broccoli relative. A pungent green also called broccoli rabe.
Radicchio leavesLevel: Low	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.
Broccoli sproutsLevel: Low	Broccoli sprouts are germinated broccoli seeds. A tender sprout with concentrated nutrients.
Fennel frondsLevel: Low	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.
Hearts of palmLevel: Safe	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.
Burdock rootLevel: Low	Burdock root is a long brown root vegetable. An earthy crunchy root used in Asian cuisine.
Lotus leafLevel: Low	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: Low	Fiddlehead is a young coiled fern frond. A seasonal vegetable with grassy artichoke flavor.
TatsoiLevel: Low	Tatsoi is a spoon-shaped Asian green. A mild mustard-family vegetable for salads and stir-fries.
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: Low	Mizuna is a feathery Japanese green. A mild peppery leaf used in salads.

Fruit66 foods

Fruit
Food	Notes
BananaLevel: Safe	Banana is a curved yellow tropical fruit. A sweet creamy fruit eaten fresh or cooked.
AppleLevel: Low	Apple is a crisp round fruit. One of the most popular fruits eaten fresh or cooked.
LemonLevel: Low	Lemon is a yellow citrus fruit. A sour acidic fruit essential for cooking.
GrapeLevel: Low	Grape is a small round fruit in clusters. A sweet juicy fruit eaten fresh or as wine.
LimeLevel: Low	Lime is a small green citrus fruit. A tart acidic citrus for drinks and cooking.
PearLevel: Low	Pear is a bell-shaped fruit. A sweet juicy fruit with grainy texture.
MangoLevel: Low	Mango is a tropical stone fruit. A sweet juicy fruit called king of fruits.
Green appleLevel: Low	Green apple is a tart apple variety. A crisp sour apple like Granny Smith.
FigLevel: Low	Fig is a soft teardrop fruit with seeds. A sweet honey-flavored fruit eaten fresh or dried.
Red delicious appleLevel: Low	Red Delicious apple is a classic red apple. A mildly sweet elongated apple variety.
PlumLevel: Low	Plum is a round stone fruit. A sweet juicy fruit in many colors.
PomegranateLevel: Low	Pomegranate is a red fruit with seeds. A sweet-tart fruit with jewel-like arils.
ClementineLevel: Low	Clementine is a small seedless citrus. A sweet easy-to-peel mandarin variety.
Honeycrisp appleLevel: Low	Honeycrisp apple is a sweet crisp apple variety. A popular juicy apple with balanced flavor.
TomatilloLevel: Low	Tomatillo is a green husked fruit. A tart Mexican fruit for salsa verde.
ElderberryLevel: Low	Elderberry is a small dark purple berry. A tart berry typically cooked into syrups.
TangeloLevel: Low	Tangelo is a tangerine-grapefruit hybrid. A sweet juicy citrus with loose peel.
BoysenberryLevel: Low	Boysenberry is a large dark purple berry. A hybrid crossing raspberry blackberry and loganberry.
PersimmonLevel: Low	Persimmon is an orange autumn fruit. A sweet honey-flavored fruit when fully ripe.
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.
Asian pearLevel: Safe	Asian pear is a crisp round pear. A juicy fruit with apple texture and pear flavor.
JackfruitLevel: Low	Jackfruit is a large spiky tropical fruit. A sweet stringy fruit that mimics meat when young.
Passion fruitLevel: Low	Passion fruit is a round tropical fruit. A tangy aromatic fruit with edible seeds.
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.
KumquatLevel: Low	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.
QuinceLevel: Low	Quince is a hard yellow fruit. A tart astringent fruit that sweetens when cooked.
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.
Monstera deliciosaLevel: Low	Monstera deliciosa is a tropical fruit. A pineapple-banana flavored fruit from the plant.
JujubeLevel: Low	Jujube is a small red date-like fruit. A sweet chewy fruit also called Chinese date.
JambulLevel: Low	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.
KiwanoLevel: Low	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.
LonganLevel: Low	Longan is a small translucent tropical fruit. A sweet juicy fruit similar to lychee.
LoquatLevel: Low	Loquat is a small orange Asian fruit. A sweet tangy fruit with large seeds.
HoneyberryLevel: Low	Honeyberry is an edible honeysuckle berry. A sweet oblong blue berry from cold climates.
LimequatLevel: Low	Limequat is a lime-kumquat hybrid. A small tangy citrus with edible skin.
RambutanLevel: Low	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.
Miracle fruitLevel: Low	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: Low	Finger lime is an Australian citrus. A unique caviar-like citrus with juice vesicles.
LucumaLevel: Low	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: Low	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: Low	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.
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: Low	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: Low	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.

Grains62 foods

Grains
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.
OatsLevel: Safe	Oats are a cereal grain from the oat plant. A hearty grain commonly eaten as oatmeal.
Wheat flourLevel: Low	Wheat flour is ground wheat kernels. The most common flour used in baking.
WheatLevel: Safe	Wheat is a cereal grain and global staple. The most widely grown crop used for flour.
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.
Corn tortillaLevel: Safe	Corn tortilla is a thin flatbread from masa. A traditional Mexican bread from corn.
MacaroniLevel: Safe	Macaroni is small curved pasta tubes. A popular pasta shape used in mac and cheese.
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.
BuckwheatLevel: Safe	Buckwheat is a triangular pseudocereal seed. A nutty gluten-free grain for pancakes.
Angel hair pastaLevel: Safe	Angel hair pasta is very thin spaghetti. A delicate pasta that cooks quickly.
SemolinaLevel: Low	Semolina is coarse durum wheat flour. A grainy flour used for pasta and couscous.
Durum wheatLevel: Safe	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.
Bulgur wheatLevel: Low	Bulgur wheat is parboiled cracked wheat. A quick-cooking Middle Eastern grain.
OrzoLevel: Safe	Orzo is rice-shaped pasta. A small pasta often used in soups and salads.
FettuccineLevel: Safe	Fettuccine is flat ribbon pasta. A wide noodle popular with creamy sauces.
TortelliniLevel: Safe	Tortellini is ring-shaped stuffed pasta. A filled pasta traditionally with meat or cheese.
BarleyLevel: Safe	Barley is an ancient cereal grain. A chewy nutty grain for soups and beer.
Gluten-free breadLevel: Safe	Gluten-free bread is bread made without wheat gluten. A bread alternative for those avoiding gluten.
Gluten-free oatsLevel: Safe	Gluten-free oats are oats without gluten cross-contact. Certified oats milled away from wheat.
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.
Gluten-free cerealLevel: Low	Gluten-free cereal is breakfast cereal without gluten. A rice corn or certified oat cereal.
Wheat branLevel: Safe	Wheat bran is the outer layer of wheat kernels. A fiber-rich byproduct of flour milling.
Gluten-free flourLevel: Safe	Gluten-free flour is flour without gluten. A blend of rice tapioca and potato starch for baking.
Muesli cerealLevel: Low	Muesli cereal is a raw oat-based breakfast mix. A healthy cereal with oats nuts and dried fruit.
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: Safe	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: Safe	Oat bran is the outer layer of oat groats. A fiber-rich grain product used in cereals and baking.
FarroLevel: Safe	Farro is an ancient wheat grain. A chewy nutty grain popular in Italian cuisine.
Wheat germLevel: Safe	Wheat germ is the nutrient-rich wheat embryo. A nutritious part of wheat kernel.
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.
RyeLevel: Safe	Rye is a cereal grain related to wheat. A hearty grain with distinctive tangy flavor.
Cracked wheatLevel: Safe	Cracked wheat is crushed wheat kernels. A quick-cooking whole grain for cereals.
Quinoa flourLevel: Safe	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: Safe	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.
Rice proteinLevel: Safe	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.
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.
Buckwheat groatsLevel: Low	Buckwheat groats are whole buckwheat kernels. A nutty seed also called kasha when toasted.
Amaranth grainLevel: Low	Amaranth grain is the seed of amaranth plants. A nutritious gluten-free ancient grain.
Rye flourLevel: Low	Rye flour is ground rye grain. A dense flour used in breads like pumpernickel.
Rolled barleyLevel: Low	Rolled barley is flattened barley grains. A quick-cooking barley for cereals and baking.
FreekehLevel: Safe	Freekeh is roasted young green wheat. A smoky nutty Middle Eastern grain.
Millet flourLevel: Safe	Millet flour is ground millet grain. A mild gluten-free flour for baking.
Corn starchLevel: Safe	Corn starch is a refined thickener from maize used in sauces, cereals and baked goods; gluten-free and low FODMAP.
Kamut flourLevel: Safe	Kamut flour is flour from ancient khorasan wheat. A buttery high-protein flour for baking.
EmmerLevel: Safe	Emmer is an ancient hulled wheat. A chewy heritage grain also called farro.
Teff flourLevel: Safe	Teff flour is flour from tiny teff grain. A nutritious Ethiopian flour used for injera.

Dairy & Alternatives56 foods

Dairy & Alternatives
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.
Oat milkLevel: Safe	Oat milk is plant-based oat beverage. A creamy slightly sweet dairy alternative.
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.
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.
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.
Lactose-free milkLevel: Safe	Lactose-free milk is milk without lactose. Regular milk treated for lactose intolerance.
ButtermilkLevel: Low	Buttermilk is cultured fermented milk. A tangy dairy drink used in baking.
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.
Blue cheeseLevel: Safe	Blue cheese is cheese with blue mold veining. A pungent sharp cheese with distinctive marbling.
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.
Almond yogurtLevel: Low	Almond yogurt is cultured almond milk. A mild dairy-free yogurt alternative.
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.
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.
Oat yogurtLevel: Safe	Oat yogurt is cultured oat milk. A creamy dairy-free yogurt alternative.
Hemp milkLevel: Safe	Hemp milk is plant-based hemp seed milk. A nutty dairy alternative with omega fats.

Beverages54 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.
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.
EspressoLevel: Safe	Espresso is concentrated coffee under pressure. A strong bold coffee served in small portions.
Decaf coffeeLevel: Safe	Decaf coffee is coffee with caffeine removed. A mild brew for those avoiding caffeine.
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.
MilkshakeLevel: Low	Milkshake also called shake is blended ice cream and milk. A thick creamy sweet beverage.
Herbal teaLevel: Low	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: Low	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.
RumLevel: Low	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: Low	Tequila is Mexican blue agave spirit. A bold liquor from Jalisco region.
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.
ChampagneLevel: Safe	Champagne is sparkling wine from France. A celebratory bubbly wine from the Champagne region.
BrandyLevel: Low	Brandy is distilled wine or fruit juice. An aged spirit with rich fruity character.
BourbonLevel: Low	Bourbon is an American whiskey from corn. A sweet oak-aged spirit from Kentucky.
English breakfast teaLevel: Low	English breakfast tea is a robust black tea blend. A strong morning tea traditionally served with milk.
CiderLevel: Low	Cider is fermented or fresh apple juice. A beverage ranging from sweet juice to alcoholic drink.
Earl grey teaLevel: Low	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.
KombuchaLevel: Low	Kombucha is fermented sweet tea. A fizzy probiotic beverage with tangy flavor.
Hard ciderLevel: Low	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.
Pu-erh teaLevel: Safe	Pu-erh tea is aged fermented Chinese tea. An earthy complex beverage with deep flavor.
Oolong teaLevel: Low	Oolong tea is partially oxidized tea. A complex beverage between green and black tea.
Hibiscus teaLevel: Low	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: Low	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.
Rye whiskeyLevel: Low	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.
Mulled wineLevel: Low	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.
MezcalLevel: Low	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: Low	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.

Seafood45 foods

Seafood
Food	Notes
SalmonLevel: Safe	Salmon is a popular fatty fish. A pink-fleshed fish rich in omega-3 fatty acids.
TunaLevel: Low	Tuna is a large oceanic fish. A meaty fish eaten raw in sushi or canned.
ShrimpLevel: Safe	Shrimp is a small swimming crustacean. A sweet popular shellfish eaten worldwide.
FlounderLevel: Safe	Flounder is a flat bottom-dwelling fish. A mild delicate white fish with fine texture.
WhitefishLevel: Safe	Whitefish is a mild freshwater fish. A delicate fish popular smoked in Jewish cuisine.
BassLevel: Safe	Bass is a popular sport and food fish. A mild white fish available in many varieties.
MackerelLevel: Safe	Mackerel is an oily pelagic fish. A rich flavorful fish high in omega-3 fats.
OysterLevel: Safe	Oyster is a bivalve shellfish. A briny delicacy eaten raw or cooked.
PrawnLevel: Safe	Prawn is a large shrimp-like crustacean. A sweet shellfish larger than typical shrimp.
CalamariLevel: Safe	Calamari is squid prepared as food. A tender seafood often fried into rings.
TilapiaLevel: Safe	Tilapia is a mild freshwater fish. An affordable farmed fish with neutral flavor.
TroutLevel: Safe	Trout is a freshwater fish related to salmon. A mild delicate fish with pink or white flesh.
ClamsLevel: Safe	Clams are bivalve shellfish. A briny shellfish eaten steamed raw or in chowders.
MusselsLevel: Low	Mussels are bivalve shellfish. A briny sweet shellfish steamed in wine or broth.
HaddockLevel: Safe	Haddock is a North Atlantic fish. A mild white fish often smoked or fried.
SnapperLevel: Safe	Snapper is a tropical reef fish. A mild sweet fish with firm pink flesh.
CrabLevel: Safe	Crab is a crustacean shellfish. A sweet delicate seafood eaten in many preparations.
CatfishLevel: Safe	Catfish is a whiskered freshwater fish. A mild sweet fish popular in Southern cuisine.
HalibutLevel: Safe	Halibut is the largest flatfish. A firm mild white fish prized for its meaty texture.
LobsterLevel: Safe	Lobster is a large marine crustacean. A prized sweet shellfish considered a luxury food.
ScallopsLevel: Safe	Scallops are bivalve shellfish. A sweet tender shellfish with delicate flavor.
SardinesLevel: Safe	Sardines are small oily fish. A nutritious fish often canned in oil or sauce.
Mahi-mahiLevel: Safe	Mahi-mahi is a tropical dolphinfish. A firm mild fish also called dorado.
AnchovyLevel: Safe	Anchovy is a small oily saltwater fish. A pungent fish used for seasoning and umami.
BreamLevel: Safe	Bream is a freshwater or sea fish. A mild white fish popular in Mediterranean cuisine.
HerringLevel: Safe	Herring is a small oily fish. A flavorful fish often pickled smoked or salted.
GrouperLevel: Safe	Grouper is a large sea bass family fish. A mild firm white fish popular in coastal cuisine.
YellowtailLevel: Safe	Yellowtail is a Pacific jack fish. A rich buttery fish popular in sushi.
CrayfishLevel: Safe	Crayfish is a small freshwater crustacean. A sweet shellfish also called crawfish or crawdads.
OctopusLevel: Safe	Octopus is an eight-armed cephalopod. A tender seafood when cooked properly.
CarpLevel: Safe	Carp is a freshwater fish. A bony fish popular in Asian and European cuisines.
BonitoLevel: Low	Bonito is a medium-sized tuna relative. A flavorful fish used fresh and dried for dashi.
RockfishLevel: Safe	Rockfish is a Pacific coast fish family. A mild firm fish with many regional varieties.
HakeLevel: Safe	Hake is a cod-related white fish. A mild flaky fish popular in European cuisine.
EelLevel: Safe	Eel is a snake-like fish. A rich fatty fish popular in Japanese and European cuisines.
SablefishLevel: Safe	Sablefish is a rich North Pacific fish. A buttery fish also called black cod.
SturgeonLevel: Safe	Sturgeon is a prehistoric fish species. A firm rich fish prized for its caviar.
TobikoLevel: Safe	Tobiko is flying fish roe. A crunchy colorful fish egg used in sushi.
CuttlefishLevel: Safe	Cuttlefish is a cephalopod related to squid. A tender seafood with ink used in cooking.
AbaloneLevel: Safe	Abalone is a large sea snail. A prized shellfish with tender chewy meat.
BarracudaLevel: Safe	Barracuda is a predatory tropical fish. A firm white fish with mild flavor.
TurbotLevel: Safe	Turbot is a prized European flatfish. A firm luxurious white fish with delicate flavor.
ConchLevel: Safe	Conch is a large sea snail. A chewy shellfish popular in Caribbean cuisine.
TilefishLevel: Safe	Tilefish is a colorful deep-sea fish. A sweet firm white fish from Atlantic waters.
WahooLevel: Safe	Wahoo is a fast tropical game fish. A mild firm white fish similar to mackerel.

Meat41 foods

Meat
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.
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.
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.
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.
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.
Buffalo meatLevel: Low	Buffalo meat is meat from buffalo animals. A lean protein similar to beef but lower in fat.
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.
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.
BoarLevel: Low	Boar is meat from wild pigs. A lean dark meat with gamey flavor.
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.
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.

Condiments & Sauces35 foods

Condiments & Sauces
Food	Notes
KetchupLevel: Low	Ketchup is sweetened tomato condiment. A tangy red sauce for fries and burgers.
Peanut butterLevel: Low	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.
MayonnaiseLevel: Low	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.
JamLevel: Low	Jam is cooked fruit preserve with pieces. A sweet spread with chunks of fruit.
JellyLevel: Low	Jelly is strained fruit preserve. A smooth sweet spread without fruit pieces.
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.
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.
HummusLevel: Low	Hummus is chickpea and tahini dip. A creamy Middle Eastern spread with garlic and lemon.
Barbecue sauceLevel: Safe	Barbecue sauce is a tangy tomato-based sauce. A sweet smoky condiment for grilled meats.
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.
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: 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.
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.
Fish sauceLevel: Safe	Fish sauce is fermented fish liquid. A pungent umami condiment essential in Southeast Asian cuisine.
Buffalo sauceLevel: Low	Buffalo sauce is hot sauce with butter. A spicy tangy wing sauce from Buffalo NY.
Black bean sauceLevel: Safe	Black bean sauce is fermented black soybean sauce. A savory Chinese condiment with umami depth.
TahiniLevel: Low	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: Low	Tzatziki is Greek yogurt cucumber dip. A creamy garlic-herb Mediterranean sauce.
VinaigretteLevel: Low	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.
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.
Tomato jamLevel: Low	Tomato jam is sweet cooked tomato preserve. A savory-sweet condiment for cheese and toast.
Caper berriesLevel: Safe	Caper berries are the fruit of caper bushes. Large tangy pickled buds used as garnish.
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.
Anchovy pasteLevel: Safe	Anchovy paste is mashed salted anchovies. A savory umami-rich seasoning paste.

Oils & Fats34 foods

Oils & Fats
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.
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.
Plant-based butterLevel: Safe	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.
Sesame oilLevel: Low	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.
Palm oilLevel: Safe	Palm oil is oil from palm fruit flesh. A red tropical oil widely used in food products.
ButterfatLevel: Low	Butterfat is the fatty portion of milk. The pure fat component of butter and cream.
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: Low	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: Low	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: Low	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: Safe	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.
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.
Tung oilLevel: Low	Tung oil is oil from tung tree seeds. A drying oil used primarily for wood finishing.
Wheat germ oilLevel: Low	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: Safe	Argan oil is oil from Moroccan argan trees. A nutty oil used in cooking and cosmetics.

Nuts & Seeds31 foods

Nuts & Seeds
Food	Notes
Sunflower oilLevel: Safe	Sunflower oil is oil pressed from sunflower seeds. A mild neutral oil for cooking and frying.
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.
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.
Sunflower seedsLevel: Low	Sunflower seeds are striped seeds from sunflowers. A nutritious snack seed eaten roasted.
HazelnutLevel: Low	Hazelnut is a round brown nut in a husk. A sweet rich nut used in chocolate and baking.
PecansLevel: Low	Pecans are buttery nuts from pecan trees. A rich sweet nut native to North America.
CashewsLevel: Low	Cashews are curved creamy nuts. A rich buttery nut used in cooking and snacking.
Hemp proteinLevel: Low	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: Low	Hulled sesame seeds are sesame with hulls removed. White seeds milder than unhulled varieties.
Pecan butterLevel: Low	Pecan butter is ground roasted pecans. A rich nutty spread from southern pecans.
Hemp heartsLevel: Low	Hemp hearts are hulled hemp seeds. A nutty nutritious seed high in protein and omega fats.
Melon seedsLevel: Low	Melon seeds are edible seeds from melons. A nutritious snack seed popular in Middle Eastern cuisine.
Sesame pasteLevel: Low	Sesame paste is ground sesame seeds. A thick paste used in hummus and Asian sauces.
Jackfruit seedsLevel: Low	Jackfruit seeds are the large seeds inside jackfruit. An edible seed cooked like chestnuts.
Lotus seedsLevel: Low	Lotus seeds are edible seeds from lotus flowers. A mild starchy seed used in Asian desserts.
Butternut seedsLevel: Low	Butternut seeds are oily nuts from butternut trees. A rich nut related to walnuts.
Sacha inchi seedsLevel: Low	Sacha inchi seeds are star-shaped Peruvian seeds. A protein-rich seed high in omega fats.
Brazil nut oilLevel: Low	Brazil nut oil is oil pressed from brazil nuts. A rich nutty oil used in cooking and cosmetics.
Karuka nutsLevel: Low	Karuka nuts are nuts from Papua New Guinea pandanus. A traditional starchy nut eaten roasted.
Cucumber seedsLevel: Safe	Cucumber seeds are the edible seeds in cucumbers. Small soft seeds eaten with the cucumber flesh.
Safflower seedsLevel: Low	Safflower seeds are oil-rich seeds from safflower. A seed pressed for cooking oil.
Kukui nutsLevel: Low	Kukui nuts are oily Hawaiian candlenuts. A traditional nut used for oil and condiments.
Egusi seedsLevel: Low	Egusi seeds are melon seeds from West Africa. A protein-rich seed ground for Nigerian soups.
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: Low	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.
Niger seedsLevel: Low	Niger seeds are tiny black oil-rich seeds. A seed pressed for oil in Ethiopian cuisine.

Legumes/Pulses30 foods

Legumes/Pulses
Food	Notes
ChickpeasLevel: Safe	Chickpeas are round beige legumes. A nutty versatile bean used in hummus and curries.
Garbanzo beansLevel: Safe	Garbanzo beans are chickpeas by another name. A nutty round legume used in Mediterranean cuisine.
LentilsLevel: Safe	Lentils are small lens-shaped legumes. A quick-cooking protein-rich legume in many colors.
Meat-free minceLevel: Low	Meat-free mince is plant-based ground mince. A soy or pea protein alternative to minced beef.
Red lentilsLevel: Low	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.
Navy beansLevel: Safe	Navy beans are small white oval beans. A mild creamy bean used in baked beans.
Yellow lentilsLevel: Low	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: Low	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: Low	Yellow split peas are dried halved peas. A starchy legume used in split pea soup.
Fava beansLevel: Safe	Fava beans are large flat green beans. A meaty earthy bean eaten fresh or dried.
Butter beansLevel: Low	Butter beans are large flat white beans. A creamy mild bean also called lima beans.
Red beansLevel: Low	Red beans are small dark red kidney-shaped beans. A meaty bean used in Creole cuisine.
White beansLevel: Low	White beans are various pale-colored beans. A mild creamy bean category including navy and cannellini.
Soy proteinLevel: Low	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.
Flageolet beansLevel: Safe	Flageolet beans are small pale green French beans. A delicate creamy bean prized in French cuisine.
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.
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: Low	Alfalfa sprouts are germinated alfalfa seeds. Mild crunchy sprouts used in salads and sandwiches.
Urad dalLevel: Low	Urad dal is split black gram lentils. A creamy legume used in Indian dals and dosas.
Borlotti beansLevel: Low	Borlotti beans are speckled Italian beans. A creamy bean also called cranberry beans.
Winged beansLevel: Low	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.

Sweeteners21 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.
Maple syrupLevel: Safe	Maple syrup is boiled maple tree sap. A natural amber sweetener with distinctive flavor.
Corn syrupLevel: Safe	Corn syrup is sweetener from corn starch. A thick liquid sweetener used in candy and baking.
SucroseLevel: Safe	Sucrose is common table sugar. A disaccharide sweetener from cane or beet.
HfcsLevel: Safe	HFCS is high-fructose corn syrup. A liquid sweetener widely used in processed foods.
Evaporated corn sweetenerLevel: Safe	Evaporated corn sweetener is concentrated corn syrup. A sweetener from processed corn starch.
Date sugarLevel: Safe	Date sugar is ground dried dates. A whole food sweetener with caramel flavor.
Golden syrupLevel: Safe	Golden syrup is a British treacle syrup. A golden amber sweetener with buttery flavor.
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.
Grape syrupLevel: Safe	Grape syrup is concentrated grape juice. A dark sweet syrup used in Middle Eastern cuisine.
Stevia leafLevel: Safe	Stevia leaf is the dried stevia plant leaf. A natural zero-calorie sweetener source.
Honey crystalsLevel: Safe	Honey crystals are dehydrated honey. A dry granulated form of honey sweetener.
Fruit nectarLevel: Safe	Fruit nectar is sweetened fruit juice blend. A thick sweet beverage from pureed fruit.
Maple sugarLevel: Safe	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.

Herbs & Spices16 foods

Herbs & Spices
Food	Notes
SaltLevel: Safe	Salt is sodium chloride seasoning. The most common seasoning used in cooking worldwide.
Garlic powderLevel: Safe	Garlic powder is dehydrated ground garlic. A convenient form of garlic for seasoning.
CilantroLevel: Low	Cilantro is the leafy herb of coriander plant. A pungent herb essential in Mexican and Asian cuisines.
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.
Cumin seedsLevel: Safe	Cumin seeds are the whole form of cumin spice. Earthy aromatic seeds used whole or ground.
ChiveLevel: Low	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.
CayenneLevel: Safe	Cayenne is ground hot red pepper. A fiery spice made from dried cayenne peppers.
Dill weedLevel: Safe	Dill weed is the feathery green herb of dill. A fresh tangy herb used with fish and pickles.
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.
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.
Dill seedLevel: Safe	Dill seed is the dried seed of dill plants. A tangy caraway-like spice used in pickles.
Cress seedLevel: Safe	Cress seed is the peppery seed of garden cress. A spicy seed used in Middle Eastern cuisine.

Additives & Leavening12 foods

Additives & Leavening
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.
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.
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.
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.

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.

Fungi1 foods

Fungi
Food	Notes
Portobello mushroom	Portobello mushroom is a large mature cremini. A meaty mushroom ideal for grilling.

Keeping salicylates low in the kitchen

Peel what you can. That single habit moves several borderline foods into the safe column.

Choose plain over seasoned. A herb and spice blend is the highest-salicylate thing in most kitchens, and a plain roast chicken becomes a problem the moment it is rubbed with paprika and oregano. Salt is fine. Pepper is not, which surprises people, because most of us file it with salt as plain seasoning.

Pick ripe fruit over underripe and fresh over dried. Dried fruit concentrates salicylates several-fold.

Watch the non-food sources. Aspirin is a salicylate, and so are many toothpastes, mouthwashes, mint products and topical creams containing methyl salicylate. People on a strict diet sometimes miss that their toothpaste carries more than their lunch.

How to use this list

Salicylate sensitivity accumulates as a load, so most people find a level they tolerate.

Build from this list for four weeks while keeping the rest of your diet steady. If things improve, reintroduce one high-salicylate food at a time and note the portion as well as the food. Reactions are often delayed, so leave several days between each.

If four weeks change nothing, salicylates are probably not your problem, and this is a restrictive diet to stay on without a reason. Very few conditions warrant it long term, and a dietitian is worth involving before you commit.

Journal your day in 30 seconds, find your triggers.

Check any food in seconds

The salicylate 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 salicylates alongside allergens, FODMAPs, histamine, additives and more.

Salicylates are hard to track by hand because they arrive in small amounts from many directions at once: a spice rub, an apple with the skin on, a cup of tea. You type or say your day the way you'd tell a friend, "peppermint tea and toast with honey for breakfast, a chicken wrap with paprika and a Coke Zero for lunch, headache and itchy skin by the evening", and the app pulls out every ingredient and adds up the salicylates for you. Then it lines the total up against how you felt, including delayed reactions that show up days later.

That is the record the four-week plan above needs, kept as you go. 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

What foods are lowest in salicylates?

Meat, fish, eggs and plain dairy contain essentially none, because animals do not make salicylates. Most grains are low, along with peeled potato, cabbage, leek, banana and pear.

Does peeling reduce salicylates?

Yes, noticeably. Salicylates concentrate in the skin and outer leaves because that is where the plant needs its defences. A peeled pear or potato carries far less than an unpeeled one, which moves several borderline foods into reach.

Do ripe fruits have more or less salicylate?

Less. A fully ripe fruit carries less than the same fruit picked early, which is the opposite of what most people assume. Dried fruit is the worst case, because drying concentrates everything.

Are herbs and spices really that high?

Yes, and they are the highest-salicylate thing in most kitchens. A plain roast chicken is low until it is rubbed with paprika and oregano. Salt is fine. Black and white pepper are not, which catches people out, because most of us file pepper with salt as plain seasoning.

What non-food sources should I check?

Aspirin is a salicylate. So are many toothpastes, mouthwashes, mint products and topical creams containing methyl salicylate. People on a strict diet sometimes discover their toothpaste carries more than their lunch.

How long should I stay on a low-salicylate diet?

Four weeks is enough to know whether it helps. If nothing changes, salicylates are probably not your problem, and this is a very restrictive diet to continue without a reason. A dietitian is worth involving before committing long term.

Live, love, log. 🧡

References

1
Wood A, et al. "A systematic review of salicylates in foods: estimated daily intake of a Scottish population" Molecular Nutrition and Food Research, 2011PubMed