Know what's on your plate — and how it meets your pills.
Plain-language guides to 110 everyday foods, the vitamins they carry, and the food–medicine interactions worth knowing. Every health claim is checked against public sources like the FDA, NIH and MedlinePlus.
Food & medicine interactionsGrapefruit, vitamin K, dairy, caffeine and more: what to ask your pharmacist.
Vitamins explainedWhat each vitamin does and the foods richest in it.
Leftovers & reheating safetyCooling, storing and reheating food the safe way.
Browse foods
AlmondsVitamin E, heart health, brain function
AppleRich in fiber, Vitamin C, antioxidants
ApricotsVitamin A, eye health, skin health
AsparagusFolate, vitamin K, prebiotic fiber, antioxidants
AvocadoMonounsaturated fats, fiber, potassium; helps absorb fat-soluble vitamins
BaconProtein, B vitamins
BananaPotassium, quick energy, fiber
BasilVitamin K, antioxidants, flavor
BeetsNitrates support blood flow, folate, stamina
Bell PepperVitamin C, antioxidants, eye health
Black PepperPiperine boosts absorption of some nutrients, adds flavor
BlackberriesVitamins C & K, fiber, manganese
BlueberriesAnthocyanin antioxidants, vitamin C & K, fiber
Brazil NutsExceptionally rich in selenium
BroccoliVitamins K & C, fiber, sulforaphane compounds (being studied)
Brown RiceFiber, manganese, sustained energy
Brussels SproutsVitamins K & C, fiber, glucosinolate compounds (being studied)
BurgerProtein, iron
CandyQuick energy (not sustained)
CantaloupeVitamin A & C, hydration, eye health
CardamomTraditionally used for digestion, freshens breath, antioxidants
CarrotsBeta-carotene (vitamin A), fiber, eye health
CashewsZinc, magnesium, bone health
CauliflowerVitamin C, fiber, sulforaphane; low-carb swap
Cayenne PepperCapsaicin (also used in pain-relief creams), vitamin A; may slightly increase fullness
CherriesAntioxidants; tart cherry is studied for sleep and exercise recovery
Chia SeedsOmega-3 (ALA), fiber, calcium; gels for fullness
ChickenLean protein, niacin, vitamin B6
ChickpeasPlant protein, fiber, folate, iron
ChipsMinimal - some energy
CilantroVitamin K, antioxidants, fresh flavor
CinnamonAntioxidants; studied for blood sugar, with mixed results
ClovesAntioxidant-rich (eugenol), warm flavor
CoconutFiber, manganese; coconut water for hydration
CoffeeCaffeine for alertness, antioxidants
CorianderTraditionally used for digestion, antioxidants, citrusy flavor
Cottage CheeseSlow-release casein protein, calcium
CranberriesAntioxidants (PACs); studied for urinary tract health — results are mixed
CucumberHydration, vitamin K, very low calorie
CuminTraditionally used for digestion, iron, flavor
Dark ChocolateFlavanol antioxidants, iron, magnesium
DatesNatural energy, fiber, potassium
Dragon FruitFiber, vitamin C, antioxidant pigments
EdamameComplete plant protein, fiber, folate
EggsComplete protein, choline, vitamin B12
FennelTraditionally used for digestion and bloating, freshens breath
FigsFiber, calcium, potassium, digestive health
FlaxseedsLignans, plant omega-3 (ALA), fiber
FriesMinimal - some potassium
GarlicAllicin compounds, flavor, small amounts of vitamin C & B6
GingerHelps ease nausea, aids digestion, warming flavor
GrapefruitVitamin C, vitamin A, hydrating
GrapesResveratrol, heart health, antioxidants
Greek YogurtProbiotics, protein, calcium, gut health
Green TeaCatechin antioxidants, caffeine for alertness
GuavaVery high in vitamin C, fiber, potassium
HazelnutsVitamin E, heart health, folate
HoneyAntioxidants; soothes coughs and sore throats
HoneydewHydration, Vitamin C, potassium
Hot DogSome protein
Ice CreamCalcium, some protein
KaleVitamins K, A & C, calcium, antioxidants
KiwiVitamin C (more per serving than an orange), fiber, vitamin K
LemonVitamin C, flavor without salt, helps iron absorption
LentilsPlant protein, fiber, iron, folate
LimeVitamin C, immunity, digestion
LycheeVitamin C, antioxidants, skin health
Macadamia NutsMonounsaturated fats, manganese, thiamin
MangoVitamin A & C, digestive enzymes
MintFreshens breath; peppermint is traditionally used for digestion
MushroomsVitamin D (UV-exposed), immune beta-glucans, B vitamins
NutmegWarm flavor for baking and sauces
OatsBeta-glucan fiber (helps lower LDL cholesterol), sustained energy
Olive OilMonounsaturated fats and polyphenols; central to Mediterranean-style eating
OnionQuercetin, prebiotic fiber, flavor
OrangeVitamin C, folate, fiber
OreganoAntioxidants (carvacrol, thymol), vitamin K
PapayaVitamin C, folate, papain enzyme
PaprikaCarotenoids (vitamin A), antioxidants, color
ParsleyVitamins K & C, freshens breath
Passion FruitFiber, vitamin C, vitamin A
PeachesVitamin A & C, skin health, hydration
PeanutsProtein, heart health, affordable
PearsHigh fiber, Vitamin C & K, gut health
PecansRich in antioxidants, monounsaturated fats, fiber
Pine NutsPinolenic acid, iron, magnesium, vitamin K
PineappleVitamin C, manganese, bromelain enzyme
PistachiosAmong the lower-calorie nuts, lutein for eyes, protein
PizzaSome protein and calcium
PlumsFiber, vitamin K, antioxidants
PomegranatePolyphenol antioxidants, vitamin C, fiber (seeds)
QuinoaComplete protein, gluten-free, minerals
RaspberriesOne of the highest-fiber fruits, vitamin C, antioxidants
RosemaryAntioxidants (carnosic acid), flavor
SaffronAntioxidant pigments (crocin); studied for mood
SalmonOmega-3 (EPA & DHA), protein, vitamin D
SardinesOmega-3, calcium with bones, vitamin D & B12
SodaLittle nutrition — mostly added sugar
SpinachFolate, vitamin K, iron, lutein for eye health
StrawberriesVitamin C, manganese, antioxidants
Sweet PotatoComplex carbs, beta-carotene, gut health
ThymeThymol, vitamin C, flavor; traditionally used in cough remedies
TofuPlant protein, calcium, low calorie
TomatoesLycopene, vitamin C, potassium
TurmericCurcumin pigment, anti-inflammatory compounds under study, warm flavor
WalnutsPlant omega-3 (ALA), polyphenols, heart health
WatermelonHydration, lycopene, low calories
White BreadQuick energy, fortified vitamins
White RiceEnergy, easy digestion, gluten-free
Whole Wheat BreadFiber, B vitamins, sustained energy
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General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.