Essential Eight Food Lists
Comprehensive food knowledge base for active recall learning
Overview
This document contains comprehensive lists of whole foods organized by John Mackey's "Essential Eight" categories. The goal is to capture the full range of foods an exploratory eater would encounter over a 5-year period.
Target: ~300 items across 8 categories
Depth: Variety level where varieties are meaningfully different (e.g., mushroom types, rice types), but not where distinction adds little value (e.g., apple varieties)
Category 1: Whole Grains & Starchy Vegetables
Sustained energy, resistant starch for gut health
Whole Grains (~20 items)
| Food | Notes |
|---|
| Oats (rolled) | Steel-cut and rolled are both whole grain |
| Oats (steel-cut) | Less processed, lower glycemic |
| Brown rice | Intact bran and germ |
| Wild rice | Technically a grass seed, not true rice |
| Quinoa | Complete protein, technically a seed |
| Barley (hulled) | Higher fiber than pearled |
| Farro | Ancient wheat, nutty flavor |
| Bulgur | Cracked wheat, quick-cooking |
| Millet | Gluten-free, alkaline grain |
| Buckwheat | Gluten-free, not related to wheat |
| Amaranth | Ancient grain, high protein |
| Sorghum | Gluten-free, drought-resistant crop |
| Teff | Ethiopian grain, high iron |
| Freekeh | Young green wheat, smoky flavor |
| Spelt | Ancient wheat variety |
| Kamut | Ancient wheat, larger kernels |
| Rye berries | Whole rye grain |
| Wheat berries | Whole wheat kernels |
| Corn/Maize (whole) | Includes polenta, grits when whole |
| Black rice | "Forbidden rice," high anthocyanins |
Starchy Vegetables (~25 items)
| Food | Notes |
|---|
| Sweet potato | Orange flesh, high beta-carotene |
| Japanese sweet potato | Purple skin, white flesh |
| Purple sweet potato | Okinawan variety, anthocyanins |
| Russet potato | High starch, good for baking |
| Red potato | Waxy, holds shape when cooked |
| Yukon Gold potato | Buttery flavor, all-purpose |
| Fingerling potato | Small, elongated varieties |
| Purple potato | Anthocyanin-rich |
| Butternut squash | Sweet, smooth texture |
| Acorn squash | Mild, slightly nutty |
| Delicata squash | Edible skin, sweet |
| Spaghetti squash | Stringy flesh, pasta substitute |
| Kabocha squash | Japanese pumpkin, dense |
| Pumpkin | Various culinary varieties |
| Parsnip | Sweet when roasted |
| Turnip | Mild, good roasted or mashed |
| Rutabaga | Cross between turnip and cabbage |
| Plantain | Cooking banana, must be cooked |
| Taro | Starchy root, Hawaiian staple |
| Cassava/Yuca | Starchy root, tapioca source |
| Yam (true) | Different from sweet potato |
| Lotus root | Crunchy, Asian cuisine |
| Water chestnut | Crunchy even when cooked |
| Breadfruit | Tropical starchy fruit |
| Green peas | Technically legume, often grouped here |
Category 1 Total: ~45 items
Category 2: Beans & Legumes
Longest-lived populations eat beans daily
Common Beans (~15 items)
| Food | Notes |
|---|
| Black beans | Latin American staple |
| Pinto beans | Refried beans, Tex-Mex |
| Kidney beans | Red, common in chili |
| Navy beans | White, Boston baked beans |
| Cannellini beans | Italian white beans |
| Great Northern beans | Mild white bean |
| Lima beans | Butter beans, creamy |
| Fava beans | Broad beans, Mediterranean |
| Cranberry beans | Borlotti, speckled |
| Black-eyed peas | Southern staple, actually a bean |
| Adzuki beans | Red, Asian cuisine, sweet dishes |
| Mung beans | Sprouts, Asian cuisine |
Lentils (~6 items)
| Food | Notes |
|---|
| Green lentils | Hold shape, salads |
| Brown lentils | Most common, versatile |
| Red lentils | Quick-cooking, soups/dal |
| French lentils (Puy) | Hold shape well, gourmet |
| Beluga lentils | Black, caviar-like appearance |
| Yellow lentils | Similar to red, Indian cuisine |
Other Legumes (~10 items)
| Food | Notes |
|---|
| Chickpeas/Garbanzo | Hummus, falafel, versatile |
| Split peas (green) | Soup staple |
| Split peas (yellow) | Dal, Indian cuisine |
| Edamame | Young soybeans |
| Soybeans (mature) | Tofu/tempeh source |
| Lupini beans | Mediterranean, bitter, high protein |
| Pigeon peas | Caribbean, Indian cuisine |
| Cowpeas | Includes black-eyed peas |
| Peanuts | Technically legume, not nut |
| Carob | Legume pod, chocolate substitute |
Category 2 Total: ~31 items
Category 3: Berries
Highest antioxidant density
| Food | Notes |
|---|
| Blueberries | Anthocyanins, brain health research |
| Strawberries | High vitamin C |
| Raspberries | High fiber, ellagic acid |
| Blackberries | High fiber, anthocyanins |
| Cranberries | Urinary health, very tart |
| Mulberries | Tree berry, resveratrol |
| Goji berries | Dried, Asian superfood marketing |
| Açaí | Brazilian, very high ORAC score |
| Elderberries | Immune support, must be cooked |
| Boysenberries | Raspberry-blackberry cross |
| Lingonberries | Scandinavian, tart |
| Gooseberries | Tart, European tradition |
| Currants (red) | Tart, high vitamin C |
| Currants (black) | Very high vitamin C, GLA |
| Huckleberries | Wild, Pacific Northwest |
| Cloudberries | Arctic, rare, high vitamin C |
| Golden berries | Physalis, South American |
| Sea buckthorn berries | Extremely high vitamin C |
| Aronia/Chokeberries | Highest antioxidant, very astringent |
| Marionberries | Blackberry cultivar, Oregon |
Category 3 Total: ~20 items
Category 4: Other Fruits
Vitamins, hydration, fiber
Citrus (~12 items)
| Food | Notes |
|---|
| Orange | Most common citrus |
| Grapefruit | Drug interactions, bitter |
| Lemon | Culinary acid, vitamin C |
| Lime | Culinary acid, key lime vs Persian |
| Tangerine | Easy peel, sweet |
| Clementine | Seedless mandarin |
| Blood orange | Red flesh, anthocyanins |
| Kumquat | Eat whole including peel |
| Pomelo | Largest citrus, Asian |
| Meyer lemon | Sweeter, hybrid |
| Yuzu | Japanese, aromatic zest |
| Cara Cara orange | Pink flesh, lower acid |
Stone Fruits (~8 items)
| Food | Notes |
|---|
| Peach | Yellow or white flesh |
| Nectarine | Smooth-skinned peach |
| Plum | Many varieties, prunes when dried |
| Apricot | High beta-carotene |
| Cherry (sweet) | Bing, Rainier varieties |
| Cherry (tart/sour) | Montmorency, sleep/recovery research |
| Mango | "King of fruits," tropical |
| Lychee | Floral, Asian |
Tropical Fruits (~15 items)
| Food | Notes |
|---|
| Pineapple | Bromelain enzyme |
| Papaya | Papain enzyme, digestion |
| Coconut | Meat, water, oil (whole is best) |
| Banana | Potassium, resistant starch when green |
| Guava | Very high vitamin C |
| Passion fruit | Intense flavor, seeds edible |
| Dragon fruit | Mild, striking appearance |
| Star fruit | Mild, decorative slices |
| Jackfruit | Largest tree fruit, meat substitute |
| Durian | Pungent smell, creamy |
| Rambutan | Lychee relative, hairy exterior |
| Longan | "Dragon eye," lychee relative |
| Mangosteen | "Queen of fruits," segmented |
| Cherimoya | "Custard apple," creamy |
| Soursop | Graviola, tropical custard |
Melons (~6 items)
| Food | Notes |
|---|
| Watermelon | Lycopene, hydrating |
| Cantaloupe | Orange flesh, beta-carotene |
| Honeydew | Green flesh, mild |
| Casaba | Yellow, mild |
| Crenshaw | Cantaloupe-casaba cross |
| Galia | Israeli melon, aromatic |
Other Fruits (~15 items)
| Food | Notes |
|---|
| Apple | Hundreds of varieties, quercetin |
| Pear | Multiple varieties, fiber |
| Grape (red) | Resveratrol in skin |
| Grape (green) | Lower antioxidants than red |
| Fig | High fiber, calcium |
| Date | Natural sweetener, high potassium |
| Pomegranate | Punicalagins, arils |
| Persimmon (Fuyu) | Eat firm like apple |
| Persimmon (Hachiya) | Must be soft/ripe |
| Kiwi | High vitamin C, skin edible |
| Kiwi (golden) | Sweeter, less fuzzy |
| Quince | Must be cooked, aromatic |
| Tamarind | Sour, used in cuisine |
| Plantain | Starchy, listed in Category 1 |
| Avocado | Technically fruit, healthy fats |
Category 4 Total: ~56 items
Category 5: Cruciferous Vegetables
Cancer-fighting compounds (glucosinolates → sulforaphane)
| Food | Notes |
|---|
| Broccoli | Most studied crucifer |
| Broccoli sprouts | 50x sulforaphane of mature broccoli |
| Broccolini | Broccoli-Chinese broccoli hybrid |
| Broccoli rabe/Rapini | Bitter, Italian |
| Cauliflower | White, orange, purple, green varieties |
| Cabbage (green) | Sauerkraut source |
| Cabbage (red/purple) | Anthocyanins + glucosinolates |
| Cabbage (napa) | Chinese, lighter flavor |
| Cabbage (savoy) | Crinkled leaves, milder |
| Brussels sprouts | Mini cabbages, roast to reduce bitterness |
| Kale (curly) | Most common variety |
| Kale (lacinato/dinosaur) | Tuscan, darker, sweeter |
| Kale (red Russian) | Purple stems, tender |
| Collard greens | Southern staple, large leaves |
| Bok choy | Chinese cabbage, mild |
| Baby bok choy | Tender, whole servings |
| Choy sum | Chinese flowering cabbage |
| Mustard greens | Peppery, Southern/Asian |
| Turnip greens | Bitter, nutrient-dense |
| Arugula/Rocket | Peppery salad green |
| Watercress | Peppery, aquatic plant |
| Radish (red) | Peppery, quick-growing |
| Radish (daikon) | Large white, Asian |
| Radish (watermelon) | Green outside, pink inside |
| Horseradish | Condiment root, intense |
| Wasabi | True wasabi is rare, usually horseradish |
| Kohlrabi | Bulbous stem, mild |
| Turnip (root) | Also listed in starchy vegetables |
| Rutabaga | Also listed in starchy vegetables |
| Romanesco | Fractal appearance, broccoli-cauliflower |
Category 5 Total: ~30 items
Category 6: Leafy Greens
Highest nutrient density foods on earth
Cooking Greens (~10 items)
| Food | Notes |
|---|
| Spinach | Oxalates reduce mineral absorption raw |
| Swiss chard | Rainbow or single colors |
| Beet greens | Often discarded, very nutritious |
| Collard greens | Also cruciferous |
| Mustard greens | Also cruciferous |
| Turnip greens | Also cruciferous |
| Dandelion greens | Bitter, liver support tradition |
| Amaranth greens | Callaloo, Caribbean |
| Lamb's quarters | Wild edible, chenopod |
| Sorrel | Lemony flavor, French cuisine |
Salad Greens (~12 items)
| Food | Notes |
|---|
| Romaine | Caesar salad, crunchy |
| Butter lettuce | Soft, mild |
| Red leaf lettuce | Anthocyanins |
| Green leaf lettuce | Common, mild |
| Iceberg | Crunchy, low nutrient density |
| Arugula | Also cruciferous |
| Watercress | Also cruciferous |
| Mâche/Lamb's lettuce | Delicate, nutty |
| Frisée | Bitter, curly endive |
| Endive (Belgian) | Crunchy, slightly bitter |
| Escarole | Broad-leaf endive, Italian |
| Radicchio | Bitter, red Italian chicory |
Asian Greens (~6 items)
| Food | Notes |
|---|
| Bok choy | Also cruciferous |
| Mizuna | Japanese mustard, mild |
| Tatsoi | Spoon-shaped, mild |
| Komatsuna | Japanese mustard spinach |
| Yu choy | Chinese flowering green |
| Pea shoots/leaves | Tender, sweet |
Microgreens & Sprouts (~4 items)
| Food | Notes |
|---|
| Microgreens (various) | Young seedlings, concentrated nutrients |
| Broccoli sprouts | Also cruciferous, sulforaphane |
| Sunflower sprouts | Nutty, substantial |
| Alfalfa sprouts | Mild, food safety concerns |
Category 6 Total: ~32 items
Category 7: Non-Starchy Vegetables
Volume and variety
Alliums (~10 items)
| Food | Notes |
|---|
| Onion (yellow) | Most common, all-purpose |
| Onion (white) | Sharper, Mexican cuisine |
| Onion (red) | Milder raw, anthocyanins |
| Onion (sweet/Vidalia) | Low sulfur, good raw |
| Shallot | Mild, French cuisine |
| Green onion/Scallion | Mild, raw garnish |
| Leek | Mild, soup staple |
| Garlic | Allicin when crushed, immune |
| Garlic scapes | Curly tops, mild garlic flavor |
| Chives | Mild onion, herb |
| Ramps | Wild leeks, seasonal |
Nightshades (~8 items)
| Food | Notes |
|---|
| Tomato (beefsteak) | Large slicing tomato |
| Tomato (Roma/plum) | Sauce tomatoes |
| Tomato (cherry/grape) | Snacking, salads |
| Tomato (heirloom) | Diverse varieties, flavors |
| Bell pepper (all colors) | Green is unripe, red is sweetest |
| Hot peppers (jalapeño) | Moderate heat |
| Hot peppers (serrano) | Hotter than jalapeño |
| Hot peppers (habanero) | Very hot, fruity |
| Eggplant | Globe, Japanese, Chinese varieties |
| Tomatillo | Mexican green sauce |
Mushrooms (~12 items)
| Food | Notes |
|---|
| Button/White | Most common, mild |
| Cremini/Baby bella | Brown button, more flavor |
| Portobello | Mature cremini, meaty |
| Shiitake | Umami, immune compounds |
| Oyster | Delicate, quick-cooking |
| Maitake/Hen of woods | Immune support, earthy |
| Enoki | Thin, crunchy, Asian |
| King trumpet | Meaty, scallop-like texture |
| Chanterelle | Golden, fruity aroma, wild |
| Morel | Honeycomb cap, wild, spring |
| Lion's mane | Brain health research, seafood-like |
| Porcini | Italian, intense umami |
Gourds & Squash (non-starchy) (~4 items)
| Food | Notes |
|---|
| Zucchini | Summer squash, versatile |
| Yellow squash | Crookneck, similar to zucchini |
| Pattypan squash | UFO-shaped, tender |
| Cucumber | Technically fruit, hydrating |
| Bitter melon | Blood sugar research, very bitter |
Other Non-Starchy Vegetables (~20 items)
| Food | Notes |
|---|
| Celery | Low calorie, sodium, fiber |
| Asparagus | Prebiotic fiber, folate |
| Artichoke | Highest fiber vegetable |
| Artichoke hearts | Inner portion, canned common |
| Green beans | Snap beans, French beans |
| Wax beans | Yellow green beans |
| Snap peas | Edible pod, sweet |
| Snow peas | Flat edible pod |
| Fennel | Anise flavor, crunchy |
| Beet (root) | Nitrates, earthy |
| Carrot | Beta-carotene, borderline starchy |
| Jicama | Crunchy, slightly sweet |
| Celeriac | Celery root, mashed |
| Okra | Southern, mucilaginous |
| Hearts of palm | Palm tree core |
| Bamboo shoots | Crunchy, Asian cuisine |
| Nopales | Cactus paddles, Mexican |
| Chayote | Mild squash, Latin American |
| Sunchoke/Jerusalem artichoke | Inulin fiber, not artichoke |
Sea Vegetables (~6 items)
| Food | Notes |
|---|
| Nori | Sushi wrapper, iodine |
| Wakame | Miso soup, seaweed salad |
| Kombu | Dashi base, umami |
| Dulse | Red seaweed, bacon-like when fried |
| Kelp | Large brown seaweed |
| Spirulina | Blue-green algae, protein |
| Chlorella | Green algae, detox claims |
Category 7 Total: ~67 items
Category 8: Nuts & Seeds
Healthy fats, minerals
Tree Nuts (~12 items)
| Food | Notes |
|---|
| Almonds | Vitamin E, most popular |
| Walnuts | Omega-3 ALA, brain shape |
| Cashews | Creamy, lower fat |
| Pecans | Southern, high fat |
| Pistachios | Melatonin, lowest calorie nut |
| Macadamia | Highest fat, monounsaturated |
| Hazelnuts/Filberts | Chocolate pairing, European |
| Brazil nuts | Selenium (1-2/day max) |
| Pine nuts | Pesto, Mediterranean |
| Chestnuts | Low fat, more starchy |
| Coconut | Saturated fat, whole vs oil |
Seeds (~12 items)
| Food | Notes |
|---|
| Chia seeds | Omega-3, gel when wet |
| Flax seeds | Omega-3, must grind to absorb |
| Hemp seeds/Hearts | Complete protein, omega balance |
| Pumpkin seeds/Pepitas | Zinc, magnesium |
| Sunflower seeds | Vitamin E, common |
| Sesame seeds | Calcium, tahini source |
| Poppy seeds | Baking, mineral-rich |
| Sacha inchi | Peruvian, very high omega-3 |
| Watermelon seeds | Roasted snack, protein |
| Nigella seeds | Black seed, Middle Eastern |
| Cumin seeds | Spice, but whole seed |
| Fennel seeds | Digestive, anise flavor |
Category 8 Total: ~24 items
Summary
| Category | Item Count |
|---|
| 1. Whole Grains & Starchy Vegetables | 45 |
| 2. Beans & Legumes | 31 |
| 3. Berries | 20 |
| 4. Other Fruits | 56 |
| 5. Cruciferous Vegetables | 30 |
| 6. Leafy Greens | 32 |
| 7. Non-Starchy Vegetables | 67 |
| 8. Nuts & Seeds | 24 |
| TOTAL | 305 |
Notes for Learning System
Overlap Items
Some foods appear in multiple categories or have dual nature:
- Turnip/Rutabaga: Root is starchy vegetable, greens are cruciferous
- Beet: Root is non-starchy vegetable, greens are leafy green
- Arugula/Watercress: Both cruciferous AND leafy green
- Peanut: Legume, often categorized with nuts
- Avocado: Technically fruit, often treated as vegetable
- Peas: Legume, often grouped with starchy vegetables
Accessibility Tiers (for future tagging)
- Tier 1 (Core): Available at any grocery store year-round
- Tier 2 (Common): Available at well-stocked groceries or Whole Foods
- Tier 3 (Specialty): Requires Asian markets, farmers markets, or specialty stores
- Tier 4 (Rare): Seasonal, regional, or hard to find
Potential Metadata Fields
- Common name
- Category (Essential Eight)
- Subcategory
- Accessibility tier
- Notable nutrients
- Preparation notes
- Seasonality (if relevant)
- Regional availability
- Common confusions/lookalikes
Sources & Validation
This list was compiled from:
- John Mackey's The Whole Foods Diet Essential Eight framework
- USDA FoodData Central
- Whole Foods Market produce departments
- Cross-cultural cuisine traditions
Review needed: This initial list should be validated against authoritative sources and expanded where gaps exist.