Whole-Food Vegetables Guide

With 95kcal calories per 100g, Acorn Squash earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, acorn squash also provides 6.8g protein per 100g. Within this category, it falls between Peas and Swiss Chard for calories, ranking 44 of 68.

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At 53kcal calories per 100g, Artichoke falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 5.7g fiber per serving. Within this category, it falls between Butternut Squash and Leeks for calories, ranking 37 of 68.

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With 25kcal calories per 100g, Arugula earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 68 items in this category, arugula sits at the low end for calories — next closest is Cabbage at 25kcal.

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Asparagus is classified as Allowed on Whole-Food, with 20kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 2.1g fiber, which may factor into overall meal planning. Among the 68 items in this category, asparagus sits at the low end for calories — next closest is Capers at 23kcal.

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Beets is classified as Allowed on Whole-Food, with 43kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 2.8g fiber, which may factor into overall meal planning. Within this category, it falls between Snap Peas and Brussels Sprouts for calories, ranking 33 of 68.

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Bell Pepper is classified as Allowed on Whole-Food, with 26kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 2.1g fiber per serving. Among the 68 items in this category, bell pepper sits at the low end for calories — next closest is Pumpkin at 26kcal.

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At 13kcal calories per 100g, Bok Choy falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Among the 68 items in this category, bok choy sits at the low end for calories — next closest is Celery at 14kcal.

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With 34kcal calories per 100g, Broccoli earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 2.6g fiber, which may factor into overall meal planning. Within this category, it falls between Okra and Kale for calories, ranking 25 of 68.

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With 64kcal calories per 100g, Brown Rice earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, brown rice also provides 2.5g fiber per 100g. Within this category, it falls between Leeks and Tomato Soup for calories, ranking 39 of 68.

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At 43kcal calories per 100g, Brussels Sprouts falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, brussels sprouts also provides 3.8g fiber per 100g. Within this category, it falls between Beets and Spaghetti Squash for calories, ranking 34 of 68.

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Bulgur is classified as Allowed on Whole-Food, with 342kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 12.3g protein and 12.5g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Pretzels at 338kcal.

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Butternut Squash is classified as Allowed on Whole-Food, with 50kcal calories per 100g. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Spaghetti Squash and Artichoke for calories, ranking 36 of 68.

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At 25kcal calories per 100g, Cabbage falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 2.5g fiber per serving. Among the 68 items in this category, cabbage sits at the low end for calories — next closest is Cauliflower at 25kcal.

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At 23kcal calories per 100g, Capers falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, capers also provides 3.2g fiber and 2350mg sodium per 100g. Among the 68 items in this category, capers sits at the low end for calories — next closest is Spinach at 23kcal.

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With 41kcal calories per 100g, Carrots earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 2.8g fiber, which may factor into overall meal planning. Within this category, it falls between Onion and Snap Peas for calories, ranking 31 of 68.

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With 25kcal calories per 100g, Cauliflower earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 68 items in this category, cauliflower sits at the low end for calories — next closest is Eggplant at 25kcal.

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With 14kcal calories per 100g, Celery earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 68 items in this category, celery sits at the low end for calories — next closest is Pickles at 14kcal.

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Collard Greens is classified as Allowed on Whole-Food, with 32kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 4g fiber per serving. Within this category, it falls between Mushrooms and Turnip for calories, ranking 22 of 68.

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With 376kcal calories per 100g, Couscous earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, couscous also provides 12.8g protein and 5g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Wild Rice at 357kcal.

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At 10kcal calories per 100g, Cucumber falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Among the 68 items in this category, cucumber sits at the low end for calories — next closest is Bok Choy at 13kcal.

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At 25kcal calories per 100g, Eggplant falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, eggplant also provides 3g fiber per 100g. Among the 68 items in this category, eggplant sits at the low end for calories — next closest is Bell Pepper at 26kcal.

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At 335kcal calories per 100g, Farro falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 13.7g protein and 10.7g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Flour Tortillas at 306kcal.

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Garlic is classified as Allowed on Whole-Food, with 149kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 6.4g protein and 2.1g fiber per serving. Within this category, it falls between Olives and Plantains for calories, ranking 47 of 68.

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At 40kcal calories per 100g, Green Beans falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, green beans also provides 3g fiber per 100g. Within this category, it falls between Jicama and Onion for calories, ranking 29 of 68.

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Jalapeño is classified as Allowed on Whole-Food, with 29kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 2.8g fiber, which may factor into overall meal planning. Within this category, it falls between Seaweed and Mushrooms for calories, ranking 20 of 68.

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At 38kcal calories per 100g, Jicama falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 4.9g fiber per serving. Within this category, it falls between Zucchini and Green Beans for calories, ranking 28 of 68.

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With 35kcal calories per 100g, Kale earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 4.1g fiber, which may factor into overall meal planning. Within this category, it falls between Broccoli and Zucchini for calories, ranking 26 of 68.

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At 15kcal calories per 100g, Kimchi falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 498mg sodium per serving. Among the 68 items in this category, kimchi sits at the low end for calories — next closest is Lettuce at 15kcal.

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Leeks is classified as Allowed on Whole-Food, with 61kcal calories per 100g. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Artichoke and Brown Rice for calories, ranking 38 of 68.

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At 15kcal calories per 100g, Lettuce falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Among the 68 items in this category, lettuce sits at the low end for calories — next closest is Radishes at 16kcal.

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At 31kcal calories per 100g, Mushrooms falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Jalapeño and Collard Greens for calories, ranking 21 of 68.

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At 33kcal calories per 100g, Okra falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 3.2g fiber per serving. Within this category, it falls between Turnip and Broccoli for calories, ranking 24 of 68.

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Olives is classified as Allowed on Whole-Food, with 116kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 10.9g fat and 735mg sodium, which may factor into overall meal planning. Within this category, it falls between Swiss Chard and Garlic for calories, ranking 46 of 68.

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At 40kcal calories per 100g, Onion falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Green Beans and Carrots for calories, ranking 30 of 68.

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Parsnip is classified as Allowed on Whole-Food, with 75kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 4.9g fiber, which may factor into overall meal planning. Within this category, it falls between Frozen Vegetables and Peas for calories, ranking 42 of 68.

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With 81kcal calories per 100g, Peas earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, peas also provides 5.4g protein and 5.7g fiber per 100g. Within this category, it falls between Parsnip and Acorn Squash for calories, ranking 43 of 68.

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Pickles is classified as Allowed on Whole-Food, with 14kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 808mg sodium, which may factor into overall meal planning. Among the 68 items in this category, pickles sits at the low end for calories — next closest is Kimchi at 15kcal.

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At 152kcal calories per 100g, Plantains falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 2.2g fiber per serving. Within this category, it falls between Garlic and White Rice for calories, ranking 48 of 68.

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Pumpkin is classified as Allowed on Whole-Food, with 26kcal calories per 100g. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Bell Pepper and Seaweed for calories, ranking 18 of 68.

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At 16kcal calories per 100g, Radishes falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Among the 68 items in this category, radishes sits at the low end for calories — next closest is Canned Tomatoes at 16kcal.

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With 19kcal calories per 100g, Sauerkraut earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, sauerkraut also provides 2.9g fiber and 661mg sodium per 100g. Among the 68 items in this category, sauerkraut sits at the low end for calories — next closest is Asparagus at 20kcal.

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With 26kcal calories per 100g, Seaweed earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Pumpkin and Jalapeño for calories, ranking 19 of 68.

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At 42kcal calories per 100g, Snap Peas falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, snap peas also provides 2.6g fiber per 100g. Within this category, it falls between Carrots and Beets for calories, ranking 32 of 68.

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With 49kcal calories per 100g, Spaghetti Squash earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Brussels Sprouts and Butternut Squash for calories, ranking 35 of 68.

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At 23kcal calories per 100g, Spinach falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 2.2g fiber per serving. Among the 68 items in this category, spinach sits at the low end for calories — next closest is Arugula at 25kcal.

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Sun-Dried Tomatoes is classified as Allowed on Whole-Food, with 258kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 14.1g protein and 12.3g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Corn Tortillas at 218kcal.

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With 191kcal calories per 100g, Sweet Potato earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 9.4g fat and 6g fiber, which may factor into overall meal planning. Within this category, it falls between Veggie Chips and Corn Tortillas for calories, ranking 51 of 68.

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At 115kcal calories per 100g, Swiss Chard falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 15.5g protein and 250mg sodium per serving. Within this category, it falls between Acorn Squash and Olives for calories, ranking 45 of 68.

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With 302kcal calories per 100g, Tomato earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 12.9g protein and 16.5g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is French Fries at 282kcal.

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Tomato Soup is classified as Allowed on Whole-Food, with 71kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 377mg sodium, which may factor into overall meal planning. Within this category, it falls between Brown Rice and Frozen Vegetables for calories, ranking 40 of 68.

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At 32kcal calories per 100g, Turnip falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, turnip also provides 3.2g fiber per 100g. Within this category, it falls between Collard Greens and Okra for calories, ranking 23 of 68.

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At 469kcal calories per 100g, White Potato falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 18.2g fat and 4.8g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Granola at 464kcal.

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White Rice is classified as Allowed on Whole-Food, with 164kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 6.5g protein and 3.7g fiber per serving. Within this category, it falls between Plantains and Veggie Chips for calories, ranking 49 of 68.

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Wild Rice is classified as Allowed on Whole-Food, with 357kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 14.7g protein and 6.2g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Bulgur at 342kcal.

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Zucchini is classified as Allowed on Whole-Food, with 35kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 951mg sodium, which may factor into overall meal planning. Within this category, it falls between Kale and Jicama for calories, ranking 27 of 68.

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Canned Tomatoes is classified as Limited on Whole-Food, with 16kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Among the 68 items in this category, canned tomatoes sits at the low end for calories — next closest is Sauerkraut at 19kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 218kcal calories per 100g, Corn Tortillas earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, corn tortillas also provides 5.7g protein and 6.3g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Sweet Potato at 191kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Flour Tortillas is classified as Limited on Whole-Food, with 306kcal calories per 100g. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 8.2g protein and 8g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Tomato at 302kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 282kcal calories per 100g, French Fries earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 14.1g fat and 3.5g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Bread at 259kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Frozen Vegetables is classified as Limited on Whole-Food, with 72kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 4g fiber, which may factor into overall meal planning. Within this category, it falls between Tomato Soup and Parsnip for calories, ranking 41 of 68. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 464kcal calories per 100g, Granola earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 9.8g protein and 17.6g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Crackers at 433kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Popcorn is classified as Limited on Whole-Food, with 384kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 9.7g protein and 2.9g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Couscous at 376kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 177kcal calories per 100g, Veggie Chips falls into the Limited category under Whole-Food guidelines. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 15.7g protein and 6.3g fat per serving. Within this category, it falls between White Rice and Sweet Potato for calories, ranking 50 of 68. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Bread is classified as Not Allowed on Whole-Food, with 259kcal calories per 100g. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 8.5g protein and 5.8g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Sun-Dried Tomatoes at 258kcal.

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At 433kcal calories per 100g, Crackers falls into the Not Allowed category under Whole-Food guidelines. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 14.2g protein and 13.4g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Popcorn at 384kcal.

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With 532kcal calories per 100g, Potato Chips earns a Not Allowed classification on Whole-Food. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, potato chips also provides 6.4g protein and 34g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Tortilla Chips at 472kcal.

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At 338kcal calories per 100g, Pretzels falls into the Not Allowed category under Whole-Food guidelines. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, pretzels also provides 8.2g protein and 203mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is Farro at 335kcal.

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Tortilla Chips is classified as Not Allowed on Whole-Food, with 472kcal calories per 100g. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 7.1g protein and 20.7g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is White Potato at 469kcal.

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