Foundation Foods

A comprehensive collection of foundation foods - basic, non-branded food items that form the building blocks of a healthy diet.

Actions	Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Save to Collection Amazon	USDA Foundation Cereal Grains And Pasta Chia Seed Chia Seeds, Dry, Raw USDA Foundation Cereal Grains And Pasta Chia Seed Chia Seeds, Dry, Raw	100 G	70	—	38.3g	0g	0g	32.9g	17.0g
Chia Seed Brand: FOUNDATION FOOD Category: CEREAL GRAINS AND PASTA Serving: 100 G BSI 70 Carbs 38.3g Sugar 0g Fiber 0g Fat 32.9g Protein 17.0g
Save to Collection Amazon	USDA Foundation Cereal Grains And Pasta Wild Rice, Dry, Raw Wild Rice, Dry, Raw USDA Foundation Cereal Grains And Pasta Wild Rice, Dry, Raw Wild Rice, Dry, Raw	100 G	100	—	75.7g	0g	4.3g	1.7g	12.8g
Wild Rice, Dry, Raw Brand: FOUNDATION FOOD Category: CEREAL GRAINS AND PASTA Serving: 100 G BSI 100 Carbs 75.7g Sugar 0g Fiber 4.3g Fat 1.7g Protein 12.8g
Save to Collection Amazon	USDA Foundation Vegetables And Vegetable Products Arugula Leaf Arugula, Baby, Raw USDA Foundation Vegetables And Vegetable Products Arugula Leaf Arugula, Baby, Raw	100 G	6	—	5.4g	0g	2.3g	0.3g	1.7g
Arugula Leaf Brand: FOUNDATION FOOD Category: VEGETABLES AND VEGETABLE PRODUCTS Serving: 100 G BSI 6 Carbs 5.4g Sugar 0g Fiber 2.3g Fat 0.3g Protein 1.7g
Save to Collection Amazon	USDA Foundation Fruits And Fruit Juices Avocado (Raw) Avocado, Hass, Peeled, Raw USDA Foundation Fruits And Fruit Juices Avocado (Raw) Avocado, Hass, Peeled, Raw	100 G	16	—	8.3g	0g	0g	20.3g	1.8g
Avocado (Raw) Brand: FOUNDATION FOOD Category: FRUITS AND FRUIT JUICES Serving: 100 G BSI 16 Carbs 8.3g Sugar 0g Fiber 0g Fat 20.3g Protein 1.8g
Save to Collection Amazon	USDA Foundation Cereal Grains And Pasta Einkorn Wheat Grain Einkorn, Grain, Dry, Raw USDA Foundation Cereal Grains And Pasta Einkorn Wheat Grain Einkorn, Grain, Dry, Raw	100 G	100	—	68.7g	0g	8.9g	3.8g	15.1g
Einkorn Wheat Grain Brand: FOUNDATION FOOD Category: CEREAL GRAINS AND PASTA Serving: 100 G BSI 100 Carbs 68.7g Sugar 0g Fiber 8.9g Fat 3.8g Protein 15.1g
Save to Collection Amazon	USDA Foundation Cereal Grains And Pasta Farro Kernel Farro, Pearled, Dry, Raw USDA Foundation Cereal Grains And Pasta Farro Kernel Farro, Pearled, Dry, Raw	100 G	100	—	72.1g	0g	7.3g	3.1g	12.6g
Farro Kernel Brand: FOUNDATION FOOD Category: CEREAL GRAINS AND PASTA Serving: 100 G BSI 100 Carbs 72.1g Sugar 0g Fiber 7.3g Fat 3.1g Protein 12.6g
Save to Collection Amazon	USDA Foundation Fruits And Fruit Juices Plum, Black, With Skin... Plum, Black, With Skin, Raw USDA Foundation Fruits And Fruit Juices Plum, Black, With Skin, Raw Plum, Black, With Skin, Raw	100 G	24	—	13.5g	0g	1.4g	0.3g	0.6g
Plum, Black, With Skin, Raw Brand: FOUNDATION FOOD Category: FRUITS AND FRUIT JUICES Serving: 100 G BSI 24 Carbs 13.5g Sugar 0g Fiber 1.4g Fat 0.3g Protein 0.6g
Save to Collection Amazon	USDA Foundation Cereal Grains And Pasta Sorghum Bran, White, U... Sorghum Bran, White, Unenriched, Dry, Raw USDA Foundation Cereal Grains And Pasta Sorghum Bran, White, Unenriched, Dry,... Sorghum Bran, White, Unenriched, Dry, Raw	100 G	65	—	68.7g	0g	35.0g	9.3g	11.2g
Sorghum Bran, White, Unenriched, Dry, Raw Brand: FOUNDATION FOOD Category: CEREAL GRAINS AND PASTA Serving: 100 G BSI 65 Carbs 68.7g Sugar 0g Fiber 35.0g Fat 9.3g Protein 11.2g
Save to Collection Amazon	USDA Foundation Cereal Grains And Pasta Sorghum Grain, White, ... Sorghum Grain, White, Pearled, Unenriched, Dry, Raw USDA Foundation Cereal Grains And Pasta Sorghum Grain, White, Pearled, Unenri... Sorghum Grain, White, Pearled, Unenriched, Dry, Raw	100 G	100	—	74.9g	0g	3.9g	3.3g	10.3g
Sorghum Grain, White, Pearled, Unenriched, Dry, Raw Brand: FOUNDATION FOOD Category: CEREAL GRAINS AND PASTA Serving: 100 G BSI 100 Carbs 74.9g Sugar 0g Fiber 3.9g Fat 3.3g Protein 10.3g
Save to Collection Amazon	USDA Foundation Fruits And Fruit Juices Plantains, Overripe, Raw Plantains, Overripe, Raw USDA Foundation Fruits And Fruit Juices Plantains, Overripe, Raw Plantains, Overripe, Raw	100 G	54	—	29.2g	0g	1.8g	1.0g	1.2g
Plantains, Overripe, Raw Brand: FOUNDATION FOOD Category: FRUITS AND FRUIT JUICES Serving: 100 G BSI 54 Carbs 29.2g Sugar 0g Fiber 1.8g Fat 1.0g Protein 1.2g
Save to Collection Amazon	USDA Foundation Legumes And Legume Products Hummus Hummus, Commercial USDA Foundation Legumes And Legume Products Hummus Hummus, Commercial	100 G	18	229	14.9g	0g	5.4g	17.1g	7.4g
Hummus Brand: FOUNDATION FOOD Category: LEGUMES AND LEGUME PRODUCTS Serving: 100 G BSI 18 Carbs 14.9g Sugar 0g Fiber 5.4g Fat 17.1g Protein 7.4g
Save to Collection Amazon	USDA Foundation Sausages And Luncheon Meats Beef Frankfurter Frankfurter, Beef, Unheated USDA Foundation Sausages And Luncheon Meats Beef Frankfurter Frankfurter, Beef, Unheated	100 G	5	314	2.9g	0g	0g	28.0g	11.7g
Beef Frankfurter Brand: FOUNDATION FOOD Category: SAUSAGES AND LUNCHEON MEATS Serving: 100 G BSI 5 Carbs 2.9g Sugar 0g Fiber 0g Fat 28.0g Protein 11.7g
Save to Collection Amazon	USDA Foundation Nut And Seed Products Almond (Dry, Roasted) Nuts, Almonds, Dry Roasted, With Salt Added USDA Foundation Nut And Seed Products Almond (Dry, Roasted) Nuts, Almonds, Dry Roasted, With Salt Added	100 G	9	620	16.2g	0g	11.0g	57.8g	20.4g
Almond (Dry, Roasted) Brand: FOUNDATION FOOD Category: NUT AND SEED PRODUCTS Serving: 100 G BSI 9 Carbs 16.2g Sugar 0g Fiber 11.0g Fat 57.8g Protein 20.4g
Save to Collection Amazon	USDA Foundation Vegetables And Vegetable Products Onion Ring (Breaded, F... Onion Rings, Breaded, Par Fried, Frozen, Prepared, Heated In Oven USDA Foundation Vegetables And Vegetable Products Onion Ring (Breaded, Frozen) Onion Rings, Breaded, Par Fried, Frozen, Prepared, Heated In Oven	100 G	65	288	36.3g	0g	2.4g	14.4g	4.5g
Onion Ring (Breaded, Frozen) Brand: FOUNDATION FOOD Category: VEGETABLES AND VEGETABLE PRODUCTS Serving: 100 G BSI 65 Carbs 36.3g Sugar 0g Fiber 2.4g Fat 14.4g Protein 4.5g
Save to Collection Amazon	USDA Foundation Vegetables And Vegetable Products Dill Pickle Pickles, Cucumber, Dill Or Kosher Dill USDA Foundation Vegetables And Vegetable Products Dill Pickle Pickles, Cucumber, Dill Or Kosher Dill	100 G	1	12	2.0g	0g	1.0g	0.4g	0.5g
Dill Pickle Brand: FOUNDATION FOOD Category: VEGETABLES AND VEGETABLE PRODUCTS Serving: 100 G BSI 1 Carbs 2.0g Sugar 0g Fiber 1.0g Fat 0.4g Protein 0.5g
Save to Collection Amazon	USDA Foundation Dairy And Egg Products Parmesan Cheese (Grated) Cheese, Parmesan, Grated USDA Foundation Dairy And Egg Products Parmesan Cheese (Grated) Cheese, Parmesan, Grated	100 G	22	421	12.4g	0g	0g	28.0g	29.6g
Parmesan Cheese (Grated) Brand: FOUNDATION FOOD Category: DAIRY AND EGG PRODUCTS Serving: 100 G BSI 22 Carbs 12.4g Sugar 0g Fiber 0g Fat 28.0g Protein 29.6g
Save to Collection Amazon	USDA Foundation Dairy And Egg Products Pasteurized Process Ch... Cheese, Pasteurized Process, American, Vitamin D Fortified USDA Foundation Dairy And Egg Products Pasteurized Process Cheese Food Cheese, Pasteurized Process, American, Vitamin D Fortified	100 G	9	366	5.3g	0g	0g	30.6g	18.0g
Pasteurized Process Cheese Food Brand: FOUNDATION FOOD Category: DAIRY AND EGG PRODUCTS Serving: 100 G BSI 9 Carbs 5.3g Sugar 0g Fiber 0g Fat 30.6g Protein 18.0g
Save to Collection Amazon	USDA Foundation Fruits And Fruit Juices White Grapefruit Juice Grapefruit Juice, White, Canned Or Bottled, Unsweetened USDA Foundation Fruits And Fruit Juices White Grapefruit Juice Grapefruit Juice, White, Canned Or Bottled, Unsweetened	100 G	14	37	7.6g	0g	0.2g	0.7g	0.6g
White Grapefruit Juice Brand: FOUNDATION FOOD Category: FRUITS AND FRUIT JUICES Serving: 100 G BSI 14 Carbs 7.6g Sugar 0g Fiber 0.2g Fat 0.7g Protein 0.6g
Save to Collection Amazon	USDA Foundation Fruits And Fruit Juices Peach (Raw) Peaches, Yellow, Raw USDA Foundation Fruits And Fruit Juices Peach (Raw) Peaches, Yellow, Raw	100 G	17	42	10.1g	0g	1.5g	0.3g	0.9g
Peach (Raw) Brand: FOUNDATION FOOD Category: FRUITS AND FRUIT JUICES Serving: 100 G BSI 17 Carbs 10.1g Sugar 0g Fiber 1.5g Fat 0.3g Protein 0.9g
Save to Collection Amazon	USDA Foundation Nut And Seed Products Sunflower Seed (Shell ... Seeds, Sunflower Seed Kernels, Dry Roasted, With Salt Added USDA Foundation Nut And Seed Products Sunflower Seed (Shell Off, Roasted) Seeds, Sunflower Seed Kernels, Dry Roasted, With Salt Added	100 G	11	612	17.1g	0g	10.3g	56.1g	21.0g
Sunflower Seed (Shell Off, Roasted) Brand: FOUNDATION FOOD Category: NUT AND SEED PRODUCTS Serving: 100 G BSI 11 Carbs 17.1g Sugar 0g Fiber 10.3g Fat 56.1g Protein 21.0g

Foundation Foods

Chia Seed

Wild Rice, Dry, Raw

Arugula Leaf

Avocado (Raw)

Einkorn Wheat Grain

Farro Kernel

Plum, Black, With Skin, Raw

Sorghum Bran, White, Unenriched, Dry, Raw

Sorghum Grain, White, Pearled, Unenriched, Dry, Raw

Plantains, Overripe, Raw

Hummus

Beef Frankfurter

Almond (Dry, Roasted)

Onion Ring (Breaded, Frozen)

Dill Pickle

Parmesan Cheese (Grated)

Pasteurized Process Cheese Food

White Grapefruit Juice

Peach (Raw)

Sunflower Seed (Shell Off, Roasted)