45 Healthier Foods That Start With R, Plus Description & Nutrition

In search of R foods? You’ve landed in the right place! Whether you are planning a themed meal, playing trivia, or having a curious mind, I’ve got you covered with a list of foods that start with R, which includes a description as well as health benefits.

And since one of the keys to better health is eating healthier foods. I’ve focused on R foods that are generally healthy foods such as fruits, vegetables, grains, meats, and a bit of dairy…and even dessert because desserts can be healthy too!

In this post I’ve also included a list of fruits that start with R and a list of vegetables that start with R. Each individual food on the list is linked with a shortcut to the description of the food further down in this post.

Foods That Start With R

“R Apples” Apples that start With R

Believe it or not, there are about 7,500 varieties of apples grown throughout the world. The Rose Apple, Red Delicious Apple, Rome Beauty Apple, Redfree Apple, Ruby Frost Apple, and Rhode Island Greening Apple are just a few of the apples that start with the letter R.

Apples are incredibly nutritious. One large apple is a good source of both soluble and insoluble fiber, about 30% of the daily recommended amount. Apples contain the soluble fiber pectin that helps to lower cholestrol levels. Fresh apples also contain vitamin C and potassium. Apples are also great for helping to keep teeth and gums healthy!

Radicchio

Radicchio is a salad green that has been a popular food in Italy for centuries and just recently begun to gain notice in the U.S. Radicchio goes well in salads as well as being cooked; due to its texture being firm but tender. Radicchio ranges in color from light green to deep purple and can look like a head of cabbage or as hearts of romaine lettuce. Radicchio is rich in folate and a source of vitamin E.

Radishes

A radish is a root vegetable. It is similar in appearance to that of beets or turnips. The most common radishes sold in supermarkets are red and round. Radishes are cruciferous vegetables, like broccoli and cauliflower. Cruciferous vegetables are full of nutrients, particularly phytonutrients, which are plant-based nutrients shown to potential in lowering inflammation and helping to reduce the risk of cancer. Radishes are commonly eaten raw or as a cooked vegetable; they may also be found in soups.

Rag Pudding

Rag pudding comes from the Greater Manchester area of Oldham in England. Contrary to how it sounds, rag putting is not like the sweet dessert pudding many of us may think of. Instead, Rag pudding is a savory dish that consists of minced meat and onions that are wrapped in a suet pastry and steamed in a cheesecloth (rag).

Raisins

Raisins are a popular dried fruit among both children and adults. They are found in a variety of colors, including green, yellow, brown, black, blue, and even purple! Raisins come from lying grapes in the sun to dry and shrivel up, although some grapes are now dried in ovens or dehydrators these days. Raisins are a concentrated source of nutrients and have a good amount of soluble and insoluble fiber, but they are high in natural sugar. Raisins pair well with citrus fruits due to the nonheme iron found in them.

Rambutan

Rambutan is a fruit native to southeast Asia and very popular throughout many Asian counties. Now grown in Central America, it has found its way into the US and is even found in some common supermarkets, which is why I decided to include it.

Rambutan is a very unique-looking fruit. Each fruit is a red and green hairy shell about the size of a golf ball. To access the fruit, you have to twist the shell or cut it at its seam. What’s found on the inside is a translucent, white fleshy fruit that has a sweet taste and creamy with a seed in its middle. You have to break open the seam of the shell to access the sweet fruit on the inside.

Like many fruits, the rambutan is rich in nutrients and antioxidants, particularly fiber, vitamin C, and copper. If you are looking for a unique and unexpected “R food” for hosting, rambutan is certainly a fun and different fruit.

Ranch Dressing

Ranch dressing is one of the most popular salad dressing, often used as a dip for veggies and other foods. The unique flavor of ranch dressing comes from a combination of creaminess from buttermilk, sour cream, sometimes mayonnaise along with herbs such as parsley, thyme, dill plus some onion and garlic spice.

Traditional ranch dressing is typically high in saturated fats and sodium. Healthier options are often made with greek yogurt, sour cream along with herbs and spices.

Rapini

Rapini, also known as broccoli rabe or raab, is a cruciferous vegetable that somewhat resembles broccoli. Having a bitter taste, it is a favorite vegetable in Chinese and Italian dishes. Rapini is particularly dense in Vitamin A; one serving is about 20% of the daily value.

Raspberries

Raspberries are a small, delicate, reddish-pink fruit. Packed full of fiber and vitamin C, they are both tart and sweet, satisfying to many with a sweet tooth. The most common raspberries cultivated are the red ones. There are a few other varieties, such as black, purple, and golden raspberries. Raspberries have a short life once picked, so it’s best to eat them up after buying from the market or opting for frozen ones instead.

Red Bananas

Red bananas are native to Southeast Asia but can be found in some supermarkets in the U.S. While they have similarities, the yellow banana in taste, shape, and size; red bananas are still unique in themselves. Some may describe the taste as similar to a yellow banana that has hidden blends of raspberry sweetness.

Due to their reddish peel, red bananas contain carotenoids, as the orange in carrots does! Red bananas are rich in the carotenoids lutein and beta carotene that help to support eye health. They are also rich in antioxidants, which support cellular health. Red bananas are as versatile food as yellow bananas are. You can peel them back for a quick snack or add them in baking, cereals, or smoothies.

Red Beans

Red beans are a part of the popular bean family. Red Beans are small, roundish bean with a rich flavor and a firm texture. One of the main ingredients in Louisiana’s popular red beans and rice dish, which together make a complete protein source. Red beans are great for simmering as the firm texture helps them hold their shape well.

Red Beets

Red beets are a root vegetable with two edible parts, the root, and the green leaves. Beets have a sweet, earthy flavor. Beets are incredibly nutritious and low in calories. They are a great source of fiber, potassium, iron, folate, and B vitamins.

Red Cabbage

Red Cabbage has beautiful deep ruby-red to purple leaves with white veins on the inside of the head. Red cabbage is a cruciferous plant vegetable (like radishes above), touted for its phytonutrients and folate. Red cabbage is particularly rich in vitamin C, more than other varieties of cabbage. Red cabbage is similar in flavor to green cabbage. Going great in salads as well as being chopped up and added to sauces and other vegetable mixtures. Red cabbage can also be fermented to make sauerkraut, which is incredibly rich in healthy bacteria and other vitamins and minerals.

Red Currant Berries

Red currant berries are small, red, pearl-sized berries grown in clusters. They are tart berries, offering hints of raspberry, cranberry, and gooseberry. Red currants are known as a “superfruit” because of their high antioxidants. They are often used in jams to compliment game meat, lamb, or venison, as well as baked goods.

Red Haven Peach

The red haven peach has a pinkish-red and yellow skin that is firm and nearly fuzz-less. It has a sweet, yellow flesh and is a versatile peach great for eating fresh, canning, or freezing. Peaches are full of vitamins, minerals, and antioxidants.

Red Kuri Squash

Red Kuri squash is a teardrop-shaped winter squash with distinctive orange skin. Red Kuri squash has a bright yellow flesh that is smooth and sweet when cooked. It goes well in pies, soups, and as a side dish. Red Kuri squash is a great source of vitamins A and C, potassium, calcium, and iron.

Red Onions

Red onions are a sweet storage onion with a firm flesh, crackly outer skin, and pungent flavor. Red onions are good in salads and add color to sandwiches. Onions are low in calories and fat, and many nutrients. However, they are a moderate source of fiber, vitamin C, vitamin B6, and potassium.

Red Pepper

Red Peppers are native to the western hemisphere, have since become popular in many other parts of the world for their mildly sweet yet earthy taste. They are exceptionally rich in vitamin C (much more than other green peppers or yellow peppers). As well as dietary fiber and other antioxidants as well as being low in calories, making them a nutrient-dense and tasty snack for all. Red peppers are the sweetest of bell peppers; they can be eaten raw or cooked.

Red Potatoes

Red potatoes are a nightshade vegetable, and one of the many different varieties of the potato family, potatoes as a whole are the most widely consumed vegetable. Red potatoes are best suited for boiling, mashing, baking, or roasting. Red potatoes go well in salads, soups, stews, or chopped and served as a side dish. A wide variety of spices such as garlic, rosemary, and herbs compliment red potatoes well. Nutritionally red potatoes are rich in fiber, potassium, vitamin B6, and vitamin C.

Red Shallots

Red shallots resemble a smaller version of a traditional onion while also resembling a head of garlic. Red shallots are teardrop-shaped, with multiple thin layers of reddish-purple skin that encases either a single bulb or multiple bulbs, like a head of garlic.

The raw taste of red shallots is spicy and savory when raw. Some may describe it as a cross between onion and garlic- they may even make your eyes water just like a traditional onion.

When cooked, their flavor becomes sweeter and milder. Red shallots are highly nutritious, full of fiber, vitamins, minerals, antioxidants, and organosulfur compounds- all of which have health benefits.

Red Velvet Cake

For the indulgent crowd and those needing a good “R dessert,” red velvet cake will satisfy those sweet tooths. Red velvet is a unique cake because it uses both vanilla flavor and a hint of chocolate, all while being buttery and moist. While red velvet cake in itself is traditionally not the healthiest of desserts, some recipes use healthier and natural ingredients for a healthier version of red velvet cake.

Reishi Mushroom

The reishi mushroom is known as the “mushroom of immortality” as it’s known to help aid in longevity. Having been used in traditional Chinese medicine for more than 2000 years, reishi is a cherished favorite for its natural healing properties. It’s also known to help lower stress and soothe the nervous system with its anti-inflammatory properties. Reishi is most commonly consumed as a tea or extract.

Rhubarb

Rhubarb is a pink and green-leafed vegetable that looks similar to a celery stalk in size and shape. Although Rhubarb is botanically a vegetable, it tends to be used more like a fruit in baking; commonly used in jams, tarts, and pies. Rhubarb stalks are known to taste have a rich, sour, tart flavor. One important thing to know about rhubarb is that only the stalk is edible. The leaves are toxic and should not be ingested.

Ribier Grapes

Ribier grapes are one of the best-selling types of grapes. Ribier grapes are a type of grape that is large, bluish-black in coloring. It’s skin, and with a tough skin that has a bitter taste, yet is juicy and sweet on the inside. They can commonly found as table grapes and, like other grapes, rich in antioxidants.

Rice

Rice is one of the most popular and common grains found throughout the world. Many cultures eat a rice dish for most meals, using rice as the base of their meals. Considered a staple food item throughout half the world’s population due to its rich nutrition and low cost. Rice is low in calories and fat, rich in complex carbohydrates, vitamins, minerals, and fiber.

There are many varieties of rice, many native to different parts of the world. To get the most nutrition from rice, look for whole-grain rice, such as brown rice that is unrefined (meaning it’s still a whole grain). White rice is refined, meaning that it has been processed to remove the husk, bran, and most of the germ (it is no longer a whole grain or “real food”); the process of refining grains results in loss of vitamins, minerals, and other nutritional values.

Rice Cakes

Rice cakes can be a great addition to a themed party as a gluten-free alternative to crackers, particularly whole-grain rice cakes. Rice cakes don’t have much nutritional value and can spike blood sugar when eaten alone, so they are best paired with protein and fiber such as hummus, nut butters, guacamole, sliced meats with a veggie, and more.

Ricotta Cheese

Ricotta cheese is one of the world’s oldest cheeses, dating back to the Bronze Age. Ricotta is an Italian cheese made from the whey of cow, goat, sheep, or buffalo milk that is leftover from making other cheeses.

Ricotta has a creamy texture and is often described as a lighter version of cottage cheese. Ricotta cheese is great on its own or in sweet and savory dishes; if you are going to eat cheese, ricotta cheese one of the healthier cheese options.

Roast Beef

Roast beef is a traditional dish of beef that is roasted; there are many cuts of beef that can be used for roast beef. When eating beef or any meat, really, grass-fed and ethically raised beef will be a healthier and better option. A fun fact is that roast beef is a signature national dish of England.  

Roast Chicken or Rotisserie Chicken

Roast chicken is chicken roasted in the oven, over a fire, or with a rotisserie. Roast chicken is typically roasted with its own fat and juices by circulating the meat during the roasting process, giving it a succulent and juicy taste. Rotisserie chicken is often available at many grocery stores at a reasonable cost already cooked. Rotisserie chicken is generally a healthy food, a great source of protein, and a source of several vitamins and minerals, notably niacin and selenium. Just check the additives as every store will differ in what they add or consider removing the skin.

Roast Lamb

Lamb has a robust taste and is a popular meat in many parts of the world. Lamb meat is typically leaner meat. When roasting lamb, you do not add any liquid to the meat as you cook it; roasting is a “dry heat” cooking method. The leg and rack are the best cut of meat to roast as they are the most tender cuts of meat on a lamb.

Roe

Roe is a mass of unfertilized eggs from fish or other marine animals. The most common types of roe come from fish such as salmon, carp tobiko, and trout, among others. Roe is known to be rich in omega-3 fats, vitamin D, and vitamin B12. Roe can be found at health food markets, Asian stores as well as sushi restaurants. Many cultures have long since gone to greater lengths in providing roe to enhance fertility and the health of pregnant women.

Romaine Lettuce

Romaine lettuce is a salad green commonly found in Caesar salads as well as many other salads. Romaine lettuce is a crisp texture, sold in “hearts” or “heads.” As with other leafy green vegetables, antioxidants are a nutritional benefit of romaine lettuce. In particular, Romaine has dark green leaves; contains more folate, iron, and potassium than many of its lettuce relatives that are lighter green.

Roma Tomatoes

Roma tomatoes are also known as plum tomatoes and are commonly used in tomato sauces and pastes. Roma tomatoes have a thicker and drier flesh than regular tomatoes, so that they will cook down into a thick sauce better. Roma tomatoes are typically bright red, egg-shaped, and about 3 inches long with few seeds and a sweet taste. Roma tomatoes are a rich source of lycopene, known for repairing cell damage and anti-cancer benefits. Also containing iron, fiber, vitamin A and vitamin C, potassium, and B vitamins. They are enjoyed by many for these nutritional benefits and their sweet taste.

Romanesco

Romanesco or Romanesco broccoli is a unique Italian broccoli that resembles a cross between broccoli and cauliflower. Known for its chartreuse or bright yellow-green florets that have a pointed, spiral shape. The flesh of the romanesco is white with a slightly nutty flavor. Romanesco can be prepared like other broccoli, such as steamed, broiled, or stir-fried. Nutritionally, romanesco is rich in dietary fiber, carotenoids, vitamin C, and vitamin K.

Rose Hip

Rose hip is the round portion of the rose flower just below the petals. Dried rose hips, and the seeds are used together in many medicines. Rose hip contains the seeds of the rose plant. Rose hip is commonly used in teas, jams, and soups. Rose hip is a great natural source of vitamin C as well as other medicinal benefits. The process of drying out of rose hip can cause a loss in the amount of vitamin C.

Rosemary

Rosemary is known for its unique aromatic flavor. It is often found in traditional Mediterranean dishes and commonly used in seasoning dishes such as chicken, lamb, pork, salmon, fish, potatoes, mushrooms, and tomato-based sauces and soups.

Rosemary is a unique herb with a distinct flavor. Rosemary has been used for its medicinal properties for centuries. A rich source of antioxidants and anti-inflammatory compounds believed to help boost the immune system and improve blood circulation. It may also help clear the mind and relieve stress.

Runner Beans

Runner beans have a resemblance to green beans, as they are long, big, and flat. The young runner beans can be a great substitute for green beans. When eaten like green beans, they are a bit tougher and more fibrous than green snap beans. The mature beans are a bit bland and require a bit more preparation, though, as the green pods need to be destrung, cut, and cooked before you can eat them.

Runner beans are a member of the legume family. A great source of protein, they are also a great source of fiber, folate, and vitamin C.

Russet Potatoes

Russet Potatoes are often referred to as a classic American food staple, being one of the popular and widely used potatoes. Their high starch levels make them ideal for cooking; they can be steamed, baked, fried, mashed, and broiled. They are commonly used in making french fries, mashed potatoes, and baked potatoes. A medium-sized russet potato provides about 5 grams of protein and is a good source of vitamins C, B6, potassium, and manganese. Having brown skin and white flesh, russet potatoes may also be referred to as Idaho or baking potato.

Rutabagas

Rutabagas are a root vegetable belonging to the cruciferous vegetable family. It is brown and white in coloring, having a similar look to a turnip. Rutabagas have an impressive nutritional profile. They are rich in fiber, promoting healthy digestion. They are great sources of potassium, calcium, magnesium, and antioxidants, including vitamin C. Rutabagas, are a versatile vegetable, mixing well in soups, stews, casseroles, salads, and more. Mashed, boiled, baked, or eaten raw; can be a great replacement for potatoes and other root vegetables in cooking.

Rye

Rye is similar in appearance and related to wheat. Rye is commonly used in breads (rye bread), crackers, and spirits or eaten as the whole rye berry itself, most commonly cooked. Rye has a hearty taste and is highly nutritious- containing protein, fiber, B vitamins, and selenium. Whole-rye products are often a more nutritious option than refined rye-flour products.

Which these tasty and delicious foods that start with R will you try today?

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