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Plan your day
The food index
Foods, solved.
What every food does for your day — and what to blend it with.
122
curated foods
USDA-grounded
Solver-aware
Fruit
Nuts & Seeds
Vegetables
Dairy & Egg
Legumes
Beverages
Grains & Pasta
Herbs & Spices
Fats & Oils
Baked Goods
Beef
Fish & Shellfish
Pork
Poultry
Fruit
Berries, tropicals, and orchard fruit — the smoothie base.
25 foods
A
Apple
Vitamin C 9%
A
Apricots
Vitamin A 11%
A
Avocado
High in Folate (DFE)
B
Banana
High in Vitamin B6
B
Blackberries
High in Manganese
B
Blueberries
High in Manganese
C
Cantaloupe
High in Vitamin A
C
Cherries
Vitamin C 8%
C
Cranberries
Vitamin C 16%
D
Dates
High in Copper
F
Figs
Vitamin B6 9%
G
Grapefruit
High in Vitamin C
G
Grapes
High in Copper
K
Kiwi
High in Vitamin C
M
Mango
High in Vitamin C
O
Orange
High in Vitamin C
P
Papaya
High in Vitamin C
P
Peach
Copper 13%
P
Pear
Copper 16%
P
Pineapple
High in Vitamin C
P
Plum
Vitamin C 11%
P
Pomegranate
Copper 18%
R
Raspberries
High in Vitamin C
S
Strawberries
High in Vitamin C
W
Watermelon
Vitamin C 9%
Nuts & Seeds
Healthy fats, protein, and minerals to blend in.
15 foods
A
Almond butter
High in Vitamin E (α-tocopherol)
A
Almonds
High in Biotin (B7)
B
Brazil nuts
High in Selenium
C
Cashews
High in Copper
C
Coconut milk
High in Manganese
F
Flaxseed
Thiamin (B1) 10%
H
Hemp seeds
High in Omega-3 ALA
M
Macadamia nuts
High in Manganese
P
Pecans
High in Copper
P
Pistachios
High in Copper
P
Pumpkin seeds
High in Manganese
S
Sesame seeds
High in Copper
S
Sunflower seeds
High in Vitamin E (α-tocopherol)
T
Tahini
Copper 16%
W
Walnuts
High in Copper
Vegetables
Leafy greens and vegetables, raw.
30 foods
A
Arugula
Vitamin K 18%
C
Collard greens
High in Vitamin C
G
Ginger
High in Copper
K
Kale
High in Vitamin K
R
Romaine lettuce
High in Vitamin K
S
Spinach
High in Vitamin K
S
Spirulina
High in Copper
S
Swiss chard
High in Vitamin K
A
Asparagus
High in Vitamin K
B
Beets
High in Folate (DFE)
B
Bell pepper
High in Vitamin C
B
Broccoli
High in Vitamin K
B
Brussels sprouts
High in Vitamin C
B
Butternut squash
Folate (DFE) 2%
C
Cabbage
High in Vitamin K
C
Carrots
High in Vitamin A
C
Cauliflower
High in Vitamin C
C
Celery
Potassium 8%
C
Cucumber
High in Vitamin K
E
Edamame
High in Folate (DFE)
G
Garlic
Selenium 18%
G
Green beans
High in Molybdenum
G
Green peas
High in Vitamin C
L
Lima beans
High in Manganese
M
Mushrooms
High in Copper
O
Onion
Vitamin B6 9%
P
Pumpkin
High in Vitamin A
S
Sweet potato
High in Vitamin A
T
Tomato
Vitamin C 19%
Z
Zucchini
High in Vitamin C
Dairy & Egg
Yogurt, milk, cheese, and eggs.
12 foods
2
2% milk
High in Iodine
G
Greek yogurt
High in Vitamin B12
K
Kefir
Vitamin A 19%
P
Plain yogurt
High in Iodine
S
Skim milk
High in Vitamin B12
W
Whole milk
High in Iodine
B
Butter
Vitamin A 11%
C
Cheddar cheese
High in Calcium
C
Cottage cheese
High in Selenium
E
Egg
High in Selenium
F
Feta cheese
High in Sodium
M
Mozzarella
High in Vitamin B12
Legumes
Beans, lentils, and soy.
12 foods
P
Peanut butter
High in Niacin (B3)
S
Soy milk
High in Copper
T
Tofu
High in Calcium
B
Black beans
High in Folate (DFE)
C
Chickpeas
High in Manganese
K
Kidney beans
High in Iron
L
Lentils
High in Folate (DFE)
N
Navy beans
High in Folate (DFE)
P
Peanuts
High in Copper
P
Pinto beans
High in Folate (DFE)
S
Soybeans
High in Iron
T
Tempeh
Copper 17%
Beverages
Plant and dairy milks and teas — your liquid base.
2 foods
A
Almond milk
Vitamin E (α-tocopherol) 12%
G
Green tea
Manganese 8%
Grains & Pasta
Whole grains for the cooked side.
8 foods
C
Chia seeds
High in Manganese
R
Rolled oats
High in Molybdenum
B
Barley
High in Iron
B
Brown rice
High in Manganese
B
Buckwheat
Manganese 7%
Q
Quinoa
Manganese 12%
W
White rice
High in Folate (DFE)
W
Whole wheat pasta
High in Selenium
Herbs & Spices
Flavor with a nutrient kick.
2 foods
C
Cinnamon
High in Manganese
T
Turmeric
High in Manganese
Fats & Oils
Cooking and finishing fats.
3 foods
A
Avocado oil
High in Omega-6 Linoleic
C
Coconut oil
Omega-6 Linoleic 10%
O
Olive oil
Vitamin E (α-tocopherol) 13%
Baked Goods
1 foods
W
Whole wheat bread
High in Manganese
Beef
Lean cuts for the cooked side.
2 foods
B
Beef strip steak
High in Zinc
G
Ground beef
High in Zinc
Fish & Shellfish
Lean protein and omega-3s for the cooked side.
7 foods
C
Cod
High in Selenium
M
Mackerel
High in Vitamin B12
S
Salmon
High in Vitamin B12
S
Sardines
High in Vitamin B12
S
Shrimp
High in Copper
T
Tilapia
High in Selenium
T
Tuna
High in Selenium
Pork
Lean cuts for the cooked side.
1 foods
P
Pork tenderloin
High in Thiamin (B1)
Poultry
Lean protein for the cooked side.
2 foods
C
Chicken breast
High in Niacin (B3)
T
Turkey breast
High in Vitamin B6