Complete Ingredient Details
Peanut
Edible legume seed that is nutrient dense, rich in healthy fats and plant protein, and a common major food allergen.
Category: Nuts & Seeds
Subcategory: Nuts
Processing Level: 2
Source: Groundnut plant seeds
Purpose: Whole food ingredient providing protein and healthy fats.
Manufacturing Method: Harvest, dry, roast, and shell
Why Manufacturers Choose It: Low cost, wide availability, and consumer appeal.
Commonly Found In: ["Protein bars","Trail mixes","Peanut butter","Snack bars","Satay sauce"]
Health Score: 8
Bottom Line: For most non‑allergic people, peanuts are a nutrient‑dense, low‑GI ingredient that supports satiety and overall diet quality. The main safety watch‑outs are allergy (for sensitized individuals) and rare aflatoxin contamination, which regulations help control.
Micronutrients: ["Vitamin E","Niacin (B3)","Magnesium"]
Antioxidants: ["Resveratrol","P-coumaric acid","Flavonoids (catechins)"]
Healthier Alternatives: Almond, Sunflower seed, Pumpkin seed
Scientific References:This ingredient information is backed by scientific research:
Brown rice syrup
A thick, amber sweetener made by breaking rice starch into simpler sugars (mostly maltose and maltotriose). It’s less sweet than table sugar but has a very high glycemic index.
Category: Sugar
Subcategory: Syrups
Processing Level: 5
Source: Brown rice
Purpose: Sweetener and binder that holds moisture.
Manufacturing Method: Enzymatic starch hydrolysis & evaporation
Why Manufacturers Choose It: Neutral taste with strong binding and humectant performance at a competitive cost.
Commonly Found In: granola bars, protein bars, cereals, rice milk, sauces
Health Score: 3
Bottom Line: Brown rice syrup is a fructose-free, highly refined sweetener that binds well but offers little nutrition and spikes blood sugar; arsenic carryover from rice is an added concern for young children.
Micronutrients: ["Potassium","Calcium","Magnesium"]
Antioxidants: []
Healthier Alternatives: Honey, Date paste, Maple syrup
Scientific References:This ingredient information is backed by scientific research:
Date
Whole dried fruit from the date palm (Phoenix dactylifera); naturally sweet, sticky, and fiber-rich, often used as a binder and sweetener in bars.
Category: Fruit
Processing Level: 1
Source: Date palm fruit
Purpose: Natural sweetener and binder that adds fiber and minerals.
Manufacturing Method: Harvest, dry, pit, and pack
Why Manufacturers Choose It: Enables clean‑label sweetness and strong binding while supporting “no added sugar” positioning.
Commonly Found In: protein bars, energy balls, granola, smoothies, baked goods
Health Score: 7
Bottom Line: Whole dates and date paste are minimally processed and bring fiber and minerals along with sweetness. If the label lists date syrup, treat it like sugar; choose products using whole dates or paste when you can, and keep portions small.
Micronutrients: ["Potassium","Magnesium","Vitamin B6"]
Antioxidants: ["Catechins","Ferulic acid","Protocatechuic acid"]
Healthier Alternatives: Raisins, Dried figs, Mashed banana
Scientific References:This ingredient information is backed by scientific research:
Brown rice protein
A plant protein powder made from brown rice that boosts protein in shakes, bars, and other foods.
Category: Plant Proteins
Processing Level: 6
Source: Brown rice grain
Purpose: Concentrated plant protein used to raise protein content in foods and beverages.
Manufacturing Method: Protein extracted, filtered, spray-dried
Why Manufacturers Choose It: Provides high protein with a neutral flavor at a competitive cost for vegan formulations.
Commonly Found In: shakes, protein bars, cereals, dairy-free drinks, snacks
Health Score: 7
Bottom Line: A practical vegan protein that performs well for most adults; the main watch‑outs are arsenic testing and lysine balance. Choose tested products and consider blending with lysine‑rich proteins.
Micronutrients: ["Iron","Magnesium","Phosphorus"]
Antioxidants: []
Healthier Alternatives: Hemp seeds (ground), Pumpkin seeds (ground), Chickpea flour
Scientific References:This ingredient information is backed by scientific research:
Pea protein
Protein extracted from yellow peas (Pisum sativum L.), concentrated or isolated for use in high-protein foods and drinks.
Category: Plant Proteins
Processing Level: 6
Source: Yellow pea seeds
Purpose: Concentrated plant protein used to raise protein.
Manufacturing Method: Alkaline extract, precipitate, dry
Why Manufacturers Choose It: High protein quality and reliable gelling/emulsifying at competitive cost.
Commonly Found In: protein bars, RTD shakes, meat analogs, baked goods, dairy-alts
Health Score: 8
Bottom Line: Pea protein is a high-quality, plant-based protein that most people tolerate well and that carries strong sustainability advantages. Key caveats are possible GI upset in sensitive individuals and the risk of cross-reactivity for those with peanut or other legume allergies.
Micronutrients: ["Iron","Phosphorus","Potassium"]
Antioxidants: []
Healthier Alternatives: Soy protein, Pumpkin seed protein, Hemp protein
Scientific References:This ingredient information is backed by scientific research:
Chocolate liquor
Ground, smooth paste of cacao nibs containing both cocoa butter and cocoa solids; despite the name, it has no alcohol.
Category: Cocoa & Chocolate
Subcategory: Chocolate
Processing Level: 4
Source: Roasted cacao nibs from cocoa beans
Purpose: Core chocolate base providing flavor, color, and structure.
Manufacturing Method: Roasted nibs finely ground to paste
Why Manufacturers Choose It: Delivers real chocolate flavor and melt while meeting legal cocoa content standards.
Commonly Found In: dark chocolate; baking chocolate; bars; coatings; chips
Health Score: 6
Bottom Line: Chocolate liquor is an unsweetened cocoa base that can deliver flavanols with potential vascular benefits, but levels depend on processing. The main health watch‑outs are cadmium and stimulants, so choose non‑alkalized, high‑quality products and keep portions moderate—especially for children and during pregnancy.
Micronutrients: ["Magnesium","Iron","Copper"]
Antioxidants: ["Epicatechin","Catechin","Procyanidins"]
Healthier Alternatives: Cacao nibs, Natural cocoa powder, Carob powder
Scientific References:This ingredient information is backed by scientific research:
Cane sugar
Crystallized sucrose made from sugarcane; a common caloric sweetener that provides quick energy and sweetness.
Category: Sugar
Subcategory: Sugars
Processing Level: 4
Source: Sugarcane stalks
Purpose: Caloric sweetener that provides sweetness and quick energy.
Manufacturing Method: Crush, clarify, evaporate, crystallize, refine
Why Manufacturers Choose It: Low cost, consistent 1:1 sweetness, and wide availability.
Commonly Found In: protein bars, cereals, cookies, sauces, drinks
Health Score: 3
Bottom Line: Refined cane sugar is pure sucrose that delivers sweetness and quick energy but little else. Keep intake low and infrequent per WHO advice to limit blood-sugar spikes, extra calories, and tooth decay.
Healthier Alternatives: Honey, Maple syrup, Date paste
Scientific References:This ingredient information is backed by scientific research:
Cocoa butter
The pale-yellow fat pressed from cacao beans; it gives chocolate its firm snap at room temp and melts near body temp for a creamy mouthfeel.
Category: Fats & Oils
Subcategory: Plant Fats
Processing Level: 4
Source: Cocoa beans
Purpose: Plant fat that sets chocolate and melts near body temperature.
Manufacturing Method: Pressed fat, optionally deodorized
Why Manufacturers Choose It: Unique melting and crystallization deliver snap, gloss, and shelf stability.
Commonly Found In: ["chocolate","protein bars","coatings","confectionery","baking"]
Health Score: 7
Bottom Line: Cocoa butter is a pressed plant fat, often further deodorized, and it is the required fat in chocolate. If this ingredient shows up often in your snacks, watch total saturated fat and favor products that limit packaging‑related mineral‑oil contamination and avoid extra solvent‑recovery steps.
Healthier Alternatives: Shea butter, Coconut oil, High-oleic sunflower oil + structuring agents
Scientific References:This ingredient information is backed by scientific research:
Agave nectar
A plant-derived liquid sweetener made from agave sap; very high in fructose, sweeter than table sugar, and low on the glycemic index.
Category: Sugar
Subcategory: Syrups
Processing Level: 5
Source: Agave
Purpose: Liquid sweetener used to sweeten foods and beverages.
Manufacturing Method: Hydrolyzed plant sap, filtered, concentrated
Why Manufacturers Choose It: High sweetness with mild flavor, easy cold solubility, and moisture-binding for bars and snacks.
Commonly Found In: protein bars, granola, beverages, sauces, dressings
Health Score: 4
Bottom Line: Agave nectar is a refined, fructose‑heavy syrup with a low GI. If you pick it for a gentler blood‑sugar rise or vegan labeling, keep portions small and keep total added sugars low.
Healthier Alternatives: Honey, Maple syrup, Date paste
Scientific References:This ingredient information is backed by scientific research:
Brown rice
Whole-grain rice that retains the bran and germ, providing more fiber, minerals, and phytonutrients than white rice.
Category: Grains
Processing Level: 2
Source: Dehulled whole grain rice
Purpose: Whole grain providing fiber, minerals, and carbohydrates.
Manufacturing Method: Dehulled whole grain; minimal milling
Why Manufacturers Choose It: Low-cost, neutral-tasting, gluten-free grain that adds bulk and crisps/puffs well.
Commonly Found In: Granola bars; cereal blends; crisps; gluten-free flours; baby snacks
Health Score: 7
Bottom Line: Brown rice is a minimally processed whole grain that boosts fiber and nutrients compared with white rice. The main watch‑out is inorganic arsenic—manage it by rotating grains and using arsenic‑reducing preparation.
Micronutrients: ["Manganese","Magnesium","Vitamin B1 (Thiamine)"]
Antioxidants: ["γ-Oryzanol","Ferulic acid","Tocotrienols"]
Healthier Alternatives: Oats (whole), Quinoa, Buckwheat
Scientific References:This ingredient information is backed by scientific research:
Golden flaxseed
Small yellow-gold seeds from the flax plant that add fiber, plant omega-3 (ALA), and lignans; usually eaten ground for better absorption.
Category: Nuts & Seeds
Subcategory: Seeds
Processing Level: 2
Source: Flax plant seeds
Purpose: Whole seed supplying fiber, ALA omega-3s, and lignans.
Manufacturing Method: Clean, dry, mill; heat-stabilize
Why Manufacturers Choose It: Low-cost, clean-label nutrition that also helps bind moisture and improve texture.
Commonly Found In: ["granola bars","cereals","breads","cookies","smoothies"]
Health Score: 8
Bottom Line: Golden flaxseed is a minimally processed whole seed that adds fiber, plant omega‑3s, and lignans, with evidence for modest heart‑health benefits at typical intakes. Keep portions moderate and increase slowly to avoid digestive upset; very large raw servings are not advised due to natural cyanogenic compounds.
Micronutrients: ["Vitamin B1 (Thiamine)","Magnesium","Manganese"]
Antioxidants: ["Secoisolariciresinol diglucoside (SDG)","Ferulic acid","p-Coumaric acid"]
Healthier Alternatives: Chia seed, Hemp seed, Pumpkin seed
Scientific References:This ingredient information is backed by scientific research:
Cocoa powder
Finely milled, defatted cocoa solids made from fermented, roasted cacao beans; may be natural or alkalized (“Dutch-processed”).
Category: Cocoa & Chocolate
Subcategory: Cocoa
Processing Level: 3
Source: Defatted cacao bean solids
Purpose: Provides chocolate flavor and color.
Manufacturing Method: Roast, press, mill; optional alkalization
Why Manufacturers Choose It: Strong flavor and color at low cost.
Commonly Found In: ["protein bars","cookies","shakes","brownies","hot cocoa"]
Health Score: 7
Bottom Line: Unsweetened cocoa powder can be a sensible way to get chocolate flavor with some antioxidants and minerals. Choose natural (non-alkalized) cocoa to retain more flavanols, and be mindful of heavy-metal variability and mild stimulant effects.
Micronutrients: ["Magnesium","Iron","Copper"]
Antioxidants: ["(−)-Epicatechin","Catechin","Procyanidins"]
Healthier Alternatives: Cacao nibs (ground), Natural cocoa (non-alkalized), Carob powder
Scientific References:This ingredient information is backed by scientific research: