wheat

1 cup

mussels

3 oz

teff

0 cup

cereal

100 grams

pine nuts

1 oz (167 kernels)

hemp seeds

3 tbsp

raw almonds

100 grams

whole wheat bread

100 grams

wild blueberries

0 cup

wheat berries

0 cup

coconut milk

1 cup

garbanzo

1 cup

chickpeas

1 cup

hazelnuts

1 oz

hazelnut

1 oz

oats

0 cup

soybeans

1 cup

farro

0 cup

pecans

1 oz (19 halves)

oyster

100 grams

oysters

100 grams

macadamia nuts

1 oz (10-12 kernels)

macadamia

1 oz (10-12 kernels)

white beans

1 cup

sapote

1 fruit without refuse

brown rice

100 grams

trout

100 grams

red rice

0 cup

whole wheat pasta

0 cup

amaranth

0 cup

clams

100 grams

clam

100 grams

red lentils

1 cup

yellow lentils

1 cup

lima beans

1 cup

butter beans

1 cup

walnuts

1 oz (14 halves)

spinach

100 grams

pineapple

0 cup, chunks

kamut

0 cup

mapo tofu

1 cup

green peas

1 cup

coconut

1 cup

black eyed peas

1 cup

edamame

0 cup, shelled

pinto beans

1 cup

black beans

1 cup

basmati rice

1 cup

black rice

1 cup

pina colada

1 cocktail (4.5 fl oz)