Click on a color to learn more
about the health benefits associated
with each color grouping

White, tan and brown fruits and vegetables may not be the brightest produce in your basket, but what they lack in vibrant color they make up for in powerful phytonutrients. Garlic, onions, scallions and leeks are rich sources of organosulfur compounds such as allicin, which is responsible for their pungent aroma as well as potential health benefits. Allicin may help lower cholesterol and blood pressure. Scientists are also interested in its ability to help the body fight infections and stimulate the immune system.

Cauliflower, like other members of the cruciferous family, contains indoles and isothiocyanates, compounds that may protect against certain cancers. Other white fruits and vegetables include potatoes and bananas, both sources of the important mineral potassium. The mineral selenium, found in edible mushrooms, which are fungi, not vegetables, has also been the subject of research.

Include a variety of white fruits and veggies in your diet to help maintain:

  • A healthy heart
  • A healthy immune system
  • A lower risk of some cancers
  • Lower blood pressure
  • Lower LDL cholesterol levels

White Fruits & Vegetables


  • Bananas
  • Dates
  • White Nectarines
  • White Peaches
  • Brown Pears
  • Coconuts


  • Cauliflower
  • Fennel
  • Garlic
  • Ginger
  • Jerusalem Artichokes
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Onions
  • Parsnips
  • Shallots
  • Turnips
  • White Asparagus
  • White Potatoes
  • White Corn

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