31 Foods That Are White


When you think about colorful, nutritious foods, white may not be the first color that pops into your mind. Yet, in the world of food and nutrition, white foods have a unique place and importance. They are packed with essential nutrients and can provide numerous health benefits. In this blog, we will explore 31 foods that are white, learn about their nutritional values, and find out how to incorporate them into our daily diet.

white foods

List of White Foods

1. Cauliflower

Cauliflower, a cruciferous vegetable, is known for its rich supply of vitamins and minerals. It is high in fiber and provides antioxidants that can protect your cells from harmful free radicals and inflammation. Moreover, it’s versatile – you can eat it raw, add it to salads, or prepare it in various cooked dishes.

2. Mushrooms

Mushrooms are a great source of protein, fiber, B vitamins and a powerful antioxidant called selenium. They can help boost our immune system and also protect us against damage from aging. They can be grilled, sauteed or added to soups and salads.

3. White Rice

White rice is a staple food for many cultures worldwide. It’s a good source of energy due to its high carbohydrate content. It’s also gluten-free, making it a good option for people with celiac disease or gluten sensitivity. You can enjoy it as a side dish or use it as a base for other ingredients.

4. White Corn

White corn is not just tasty but also filled with valuable nutrients including protein, fiber, Vitamin B6 and magnesium. It can be steamed, boiled or grilled and is a great addition to soups, salads or casseroles.

5. White Beans

White beans are nutrient powerhouses, packed with protein, fiber, iron and B vitamins. They’re beneficial for heart health and can help regulate blood sugar levels. You can add them to soups, stews or salads for an extra punch of nutrition.

6. Garlic

Garlic is not only flavorful but also has numerous health benefits. It’s known to boost the immune system, reduce blood pressure and lower cholesterol levels. You can add garlic to almost any savory dish to enhance flavor.

7. Potatoes

Potatoes are a versatile root vegetable and a staple food in many households. They’re packed with vitamins and minerals like potassium and vitamin C, and are a good source of fiber, especially if the skin is eaten. You can bake, boil, or roast them for delicious meals.

8. White Chocolate

This type of chocolate is made from cocoa butter, sugar, and milk solids. While it’s higher in sugar and fat than dark chocolate, it’s a delicious treat in moderation.

9. Brie Cheese

Brie is a soft, creamy cheese that is typically white in color. It’s a good source of protein and calcium. You can enjoy it on its own or with fruits, nuts, or honey.

10. White Bread

While whole grains are generally healthier, white bread is still a good source of carbohydrates, which are essential for energy. It’s also often fortified with additional nutrients.

11. White Chia Seeds

These seeds are packed with fiber, protein, and omega-3 fatty acids. They can be used in smoothies, baked goods, and salads for added nutrition.

12. White Quinoa

White quinoa is a highly nutritious grain. It’s a complete protein, containing all nine essential amino acids, and is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E.

13. White Fish

White fish varieties such as cod, haddock, and tilapia are lean sources of protein and are typically lower in fat than other types of fish. They also provide essential nutrients like iodine and vitamin D.

14. White Teas

White teas are the least processed of all teas and retain a high amount of antioxidants. They can help improve skin health, protect against certain chronic diseases, and enhance weight loss.

15. Vanilla Ice Cream

This classic dessert is made from cream, sugar, and vanilla. While it’s high in sugar and fat, it’s also a good source of calcium and vitamin D when enjoyed in moderation.

See Also: Rocky Road Ice cream

16. White Radish

White radish, also known as daikon, is a root vegetable that’s commonly used in Asian and Indian cooking. It’s high in vitamins A, E, C, B6, and K, and it’s also a good source of antioxidants.

17. Almond Milk

Almond milk is a plant-based alternative to dairy milk. It’s naturally lactose-free, making it a good option for people with lactose intolerance. While it’s lower in protein than cow’s milk, it’s high in vitamin E and often fortified with calcium and vitamin D.

18. White Cabbage

White cabbage is a versatile vegetable that’s high in vitamins C and K. It can be used in a variety of dishes, including salads, stir-fries, and soups.

19. White Wine

White wine is made from the fermentation of non-colored grape pulp. It’s a source of antioxidants like flavonoid, tyrosol, and hydroxytyrosol. While it should be consumed in moderation, it can be a part of a healthy diet.

20. White Nectarines

White nectarines are a stone fruit that’s similar to peaches. They’re a good source of vitamins A and C, and they’re lower in acid than their yellow counterparts, giving them a sweeter taste.

21. White Truffle

White truffles are a type of fungus that’s highly prized in the culinary world. They’re known for their strong aroma and complex flavor. While they’re not a significant source of nutrients, they can add a lot of flavor to a variety of dishes.

22. White Sesame Seeds

White sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds. They can be used in both sweet and savory dishes.

23. White Eggplant

White eggplant, also known as ghost eggplant, has a milder flavor than its purple counterpart. It’s a good source of vitamins and minerals, and can be used in a variety of dishes.

24. White Grapefruit

White grapefruit is a citrus fruit that’s high in vitamins C and A. It’s known for its slightly bitter and tangy flavor.

25. White Peppercorns

White peppercorns are fully-ripened pepper berries that have had the outer layer removed. They have a slightly different flavor than black peppercorns, and can be used in a variety of dishes.

26. White Squash

White squash, also known as pattypan squash, is a type of summer squash that’s high in vitamins A and C, magnesium, fiber, and folate. Its mild flavor makes it versatile in cooking, and it can be grilled, roasted, steamed, or used in stir-fries.

See Also: Different types of Squash

27. White Corn Tortillas

White corn tortillas are a staple in Mexican cuisine. They’re made from masa harina (nixtamalized corn flour) and water. They’re a good source of fiber and are naturally gluten-free, making them a suitable option for people with celiac disease or gluten sensitivity.

28. White Cheddar Cheese

White cheddar cheese is a variety of cheddar cheese that’s typically aged longer than its orange counterpart. It’s a good source of protein and calcium, and its sharp flavor can add depth to a variety of dishes.

29. White Turnips

White turnips are a root vegetable known for their mild, slightly sweet flavor. They’re a good source of Vitamin C and dietary fiber. They can be eaten raw, pickled, or cooked in a variety of ways.

30. White Miso

White miso is a type of fermented soybean paste that’s used in Japanese cooking. It has a milder, sweeter flavor than other types of miso, and it’s a good source of protein and vitamins.

31. White Pasta

White pasta is made from refined wheat flour. While it’s lower in fiber than whole grain pasta, it’s often enriched with vitamins and minerals, making it a good source of energy. It can be used in a variety of dishes, from pasta salads to spaghetti and meatballs.

See Also: Black Foods and Blue Foods


White foods offer a wide range of nutrients and health benefits that often get overlooked due to their lack of color. But as we’ve seen from these examples — from cauliflower to garlic — they deserve a spot on your plate. So why not try adding some of these white foods into your diet? You might be pleasantly surprised by their flavors and benefits!

Frequently Asked Questions

What are the benefits of eating white foods?

Eating white foods can offer numerous health benefits including boosting immune system function, providing fiber for digestive health, offering antioxidants for cellular protection, and supplying essential vitamins and minerals.

Are all white foods healthy?

While many white foods are healthy, not all are created equal. Foods like white bread and sugar are less nutritious due to processing which removes their natural nutrients.

How can I incorporate more white foods into my diet?

You can incorporate more white foods into your diet by adding them to salads, soups or main dishes, or eating them as snacks.

Are there any risks associated with eating too many white foods?

While it’s important to have a balanced diet encompassing all food groups and colors for optimal health, there aren’t specific risks associated with eating too many white foods as long as they’re whole and unprocessed.

Can I get all my necessary nutrients from white foods?

While white foods do provide many essential nutrients, it’s important to eat a variety of foods from all color groups to ensure you’re getting a well-rounded intake of different nutrients.

31 White Foods

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Recipe by Laura Ritterman


  • Cauliflower

  • Mushrooms

  • White Rice

  • White Corn

  • White Beans

  • Garlic

  • Potatoes

  • White Chocolate

  • Brie Cheese

  • White Bread

  • White Chia Seeds

  • White Quinoa

  • White Fish

  • White Teas

  • Vanilla Ice Cream

  • White Radish

  • Almond Milk

  • White Cabbage

  • White Wine

  • White Nectarines

  • White Truffle

  • White Sesame Seeds

  • White Eggplant

  • White Grapefruit

  • White Peppercorns


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