Reference Foods

Almonds, raw

nuts · whole · raw

Whole raw almonds, unsalted, with skin

Apple cider vinegar

sauces · fermented · fermented

Raw, unfiltered apple cider vinegar with the mother

Apple, raw

pome · whole · raw

Fresh apple with skin, medium

Asahi Ippon Manzoku Bar Protein Chocolate

snacks · raw

Japanese convenience store protein bar by Asahi Group Foods. Chocolate-coated cereal bar with soy puffs, whey protein, and raisins. Contains 9 essential amino acids and 5 B-vitamins. 1本満足バー プロテインチョコ.

Avocado, raw

stone_fruit · whole · raw

Fresh Hass avocado, flesh only

Banana, raw

tropical · whole · raw

Fresh banana, peeled

Beef tongue grilled

red_meat

Bell pepper, red, raw

nightshade · whole · raw

Fresh red bell pepper, whole

Black beans, dried

legumes · dried · dried

Black turtle beans, uncooked

Black coffee, brewed

beverages · infusion · boiled

Brewed coffee, black, no additions

Blueberries, raw

berries · whole · raw

Fresh blueberries

Breadcrumbs, dry

grains · dried · dried

Plain dry breadcrumbs

Broccoli, raw

cruciferous · whole · raw

Fresh broccoli florets and stems

Brown Japanese rice (玄米), cooked

grains · cooked

Japanese short-grain brown rice (玄米), cooked. Values per 100 g cooked weight (from raw cooked ~2.3x with water). Reference: Japanese Standard Tables of Food Composition.

Brown rice, long-grain, dry

grains · dried · dried

Whole grain brown rice, uncooked

Buckwheat, dry

grains · dried · dried

Raw buckwheat groats

Capers in brine

other_vegetables · pickled

Carrots, raw

root_vegetables · whole · raw

Fresh whole carrots, unpeeled

Cauliflower, raw

cruciferous · whole · raw

Fresh cauliflower florets

Cheddar cheese

dairy · curd · raw

Aged cheddar cheese, sharp

Chia seeds

seeds · whole · dried

Dried chia seeds, whole

Chicken breast, raw

poultry · whole · raw

Lean poultry meat, skinless, boneless

Chicken nuggets, frozen

baked_goods · whole · frozen

Breaded chicken nuggets, frozen, pre-cooked

Chickpeas, dried

legumes · dried · dried

Garbanzo beans, dried, uncooked

Coconut oil

oils · oil · raw

Virgin coconut oil, unrefined

Cordon bleu, chicken

baked_goods · whole · frozen

Breaded chicken breast stuffed with ham and Swiss cheese, frozen

Cottage cheese, low-fat (2%)

dairy · curd · raw

Low-fat cottage cheese, small curd

Crushed tomatoes, canned (no added salt)

nightshade · canned

Canned crushed/chopped tomatoes, no added salt. Italian-style 400 g can.

Cumin, ground

spices · dried

Ground cumin powder (Cuminum cyminum).

DHA・EPA Fish Oil (ハーブ健康本舗)

supplements

DHA/EPA omega-3 fish oil softgel. 1 pill = 530mg gross (340mg content). 160mg n-3 fatty acids per pill. Made in Japan.

Edamame, frozen

legumes · whole · frozen

Immature soybeans in pods, frozen

Egg, whole, raw

eggs · whole · raw

Whole chicken egg, large

Extra virgin olive oil

oils · oil · raw

Cold-pressed extra virgin olive oil

Fish sticks, frozen

baked_goods · whole · frozen

Breaded fish sticks (cod or pollock), frozen, pre-cooked

Flaxseeds, ground

seeds · ground · raw

Ground flaxseed (linseed), brown

Garlic, raw

allium · raw

Raw fresh garlic (Allium sativum), cloves.

Ginger, fresh

spices · raw

Fresh ginger root (Zingiber officinale).

Greek yogurt, plain, low-fat

dairy · fermented · fermented

Strained yogurt, plain, 2% milkfat

Green tea, brewed

beverages · infusion · boiled

Brewed green tea, unsweetened, no additions

Ground beef, lean (90/10)

red_meat · ground · raw

Ground beef, 90% lean, 10% fat

Gruyère cheese

dairy · curd · raw

Swiss hard cheese, aged

Gyoza Japanese dumplings pan-fried

composite

HULX-FACTOR Creatine Monohydrate

supplements

99.9% pure creatine monohydrate powder. 1 scoop = 5g = 5000mg creatine. Made in Japan.

Ham, cooked

red_meat · whole · cooked

Lean cooked ham, sliced

House Vermont Curry roux (中辛)

sauces · cooked

Japanese instant curry roux block, House Foods Vermont 中辛 (medium-hot) — wheat flour, palm oil, sugars, salt, curry powder, apple/honey flavoring. Highly processed, very high in salt and saturated fat. Reference: House Foods nutrition label per 100 g.

Kale, raw

leafy_greens · whole · raw

Fresh curly kale leaves

Karaage Japanese fried chicken

poultry · cooked

Keema Curry with Brown Japanese Rice (homemade, EVOO)

composite · cooked

Japanese keema curry served over 玄米 with onsen tamago. Recipe (4 servings, ~595 g/serving): • 400 g mixed beef/pork mince 50/50 (合いびき肉) • 300 g onion (2 medium), 120 g carrot (1 medium) • 400 g canned crushed tomato (no added salt) • 1 tsp grated garlic (3 g), 1 tsp grated ginger (5 g) • 4 tsp ground cumin (8 g) • 1 tbsp extra virgin olive oil (14 g) — reduced from 8 tbsp neutral oil; mince fat does the work • 2 cubes House Vermont Curry 中辛 roux (38 g) • 400 ml water • 600 g cooked brown Japanese rice (玄米) • 4 onsen tamago (~220 g) Nutrition per 100 g of finished dish; total finished weight ~2.38 kg. Method: brown mince + onion + carrot in EVOO, add garlic/ginger, then tomato + water + cumin, simmer 5 min, melt roux off-heat, simmer 5 min more, serve on rice with egg.

Keema Curry with Brown Japanese Rice (homemade, House Vermont roux)

composite · cooked

Composite homemade dish. Per 4 servings: 400 g mixed beef/pork mince (合いびき肉), 300 g onion (2 medium), 120 g carrot (1 medium), 400 g canned crushed tomato, 1 tsp grated garlic (~3 g), 1 tsp grated ginger (~5 g), 4 tsp cumin powder (~8 g), 8 tbsp neutral oil (~110 g), 2 cubes House Vermont Curry 中辛 roux (~38 g), 400 ml water, plus 600 g cooked brown Japanese rice (玄米) and 4 onsen tamago (~220 g) as toppings. Total finished weight ~2.4 kg → ~600 g per serving. Nutrition per 100 g of finished dish.

Kimchi fermented

fermented_foods

Kirkland Signature Omega-3 Fish Oil (1,610mg softgel)

supplements · oil

Kirkland Signature Omega-3 Fish Oil softgel. Each softgel (1,610mg) contains 1,200mg fish oil with 700mg omega-3 fatty acids (420mg EPA, 280mg DHA). Source: mackerel. Made in Canada by Factors Group. Contaminant estimates based on EFSA/FDA surveillance data for refined/molecularly distilled fish oil supplements.

Kiwi fruit raw

tropical · raw

Lemon juice fresh

citrus · raw

Lentils, dried

legumes · dried · dried

Green or brown lentils, uncooked

Mackerel, Atlantic, raw

fish · whole · raw

Atlantic mackerel fillet, raw

Magnesium Premium (マグネシウムプレミアム)

supplements

Magnesium oxide supplement. 2 pills (0.6g) = 40.2mg magnesium. Made in Japan.

Meiji SAVAS Protein Bar Milk Chocolate

snacks · raw

Japanese protein bar by Meiji SAVAS (明治 ザバス プロテインバーミルクチョコ). 60g bar with 20g whey + soy protein. Contains vitamin B1, B2, B6, D and niacin. Popular sports nutrition bar sold at Japanese convenience stores.

Milk chocolate bar

sweets · raw

Mixed Nuts

nuts

Assorted mixed nuts including walnuts, cashews, pistachios, hazelnuts

Mixed beef/pork mince 50/50 (合いびき肉)

red_meat · raw

Japanese aibiki-niku: 50% beef + 50% pork ground meat, ~22-25% fat. Standard supermarket grade.

Oats, rolled

grains · flake · dried

Whole grain rolled oats, old-fashioned, dry

Onion, raw

allium · raw

Raw yellow/brown onion (Allium cepa). Standard reference values.

Orange, raw

citrus · whole · raw

Fresh navel orange, peeled

Parmesan cheese

dairy · raw

Potassium Chloride 1200mg (塩化カリウム)

supplements

Potassium chloride supplement. 8 pills (2.8g) = 1200mg KCl, ~628mg elemental potassium. Made in Japan.

Quinoa, dry

grains · dried · dried

White quinoa seeds, uncooked

Salmon Brown Pasta with Parmesan

composite

Whole-wheat spaghetti with pan-seared salmon, baby spinach, garlic, olive oil, capers, lemon juice and parmesan cheese. Based on Giada De Laurentiis recipe from Food Network.

Salmon fillet, raw

fish · whole · raw

Atlantic salmon, skinless fillet

Salmon onigiri Japanese rice ball

composite · cooked

Salt, table

sauces · raw

Refined table salt (sodium chloride)

Sardines, canned in oil

fish · oil · canned

Sardines canned in olive oil, drained

Shiitake mushroom cooked

fungi

Shrimp, raw

shellfish · whole · raw

Raw shrimp, peeled and deveined

Soy sauce

sauces · fermented · fermented

Naturally brewed soy sauce (shoyu)

Spaghetti Bolognese

grains

Classic Italian pasta dish with meat-based tomato sauce

Spinach, raw

leafy_greens · whole · raw

Fresh baby spinach leaves

Strawberries, raw

berries · whole · raw

Fresh whole strawberries

Sunflower oil

oils · raw

Refined sunflower seed oil

Sweet potato, raw

root_vegetables · whole · raw

Orange-fleshed sweet potato, unpeeled

Tempeh

legumes · whole · fermented

Fermented soybean cake, plain

Tofu, firm

legumes · whole · raw

Firm tofu, pressed soybean curd

Tuna, canned in water, drained

fish · preserve · canned

Light tuna canned in water, solids drained

Vitamin D3 4000IU (高濃度ビタミンD3)

supplements

High-concentration Vitamin D3 4000IU softgel with EPA fish oil base. 1 pill = 330mg. Made in Japan.

Wagyu beef steak

red_meat

Walnuts, raw

nuts · whole · raw

English walnut halves, raw, unsalted

Wheat flour, all-purpose

grains · flour · raw

Refined white wheat flour

Whole milk

dairy · milk · raw

Cow's milk, whole, 3.25% milkfat

Whole wheat bread

grains · whole · baked

Sliced whole wheat sandwich bread

Whole wheat spaghetti dry

grains · raw

Zucchini, raw

nightshade · whole · raw

Fresh green zucchini with skin