30 White Foods You Should Include in Your Diet

White foods may not be the most visually appealing compared to colorful foods, but they certainly hold their own in the flavor department.

white cauliflower in box

In this article, I’ll share my love for white foods and why you shouldn’t overlook them. From the creaminess of mashed potatoes to the subtle sweetness of cauliflower, white foods tend to offer a memorable taste and texture experience.

More specifically, I’ll discuss some of my favorite white foods, the best time to eat them, and what to pair them with for a truly satisfying meal.

Let’s dig in!


Jicama is a tasty root vegetable that looks like a large turnip with brown, papery skin.

Fresh jicama or yam bean

Its crunchy texture and sweet, nutty flavor make it a refreshing and satisfying snack.

I like to enjoy it raw, sliced into sticks or rounds, and paired with a tangy dip or sprinkled with chili powder for a spicy kick.


Cauliflower and broccoli are cultivars of Brassica Oleracea, so some like to think of cauliflower as the white version of broccoli.

Organic cauliflower on wooden background

Cauliflower has a mild, nutty taste and a dense, crumbly texture that I can enjoy because I can prepare it in many ways, from roasted to mashed to turned into a creamy sauce.

It’s also great for making vegan “buffalo wings.”


I love garlic for its pungent and distinctive taste and its many health benefits.

Garlic Cloves and Bulb in vintage wooden bowl

I use garlic when I feel like adding flavor and depth to any dish.

You might enjoy it when cooking savory dishes like pasta sauces or stir-fries or simply roasted with olive oil and salt as a snack.

White Asparagus

You might’ve assumed that there’s only green asparagus, but have you tried its albino cousin, white asparagus?

German white asparagus

It looks similar but is a bit sweeter and more bitter than green asparagus.

I like it best when it’s roasted or steamed with a drizzle of butter or a light vinaigrette, paired with a delicate protein like poached salmon or grilled shrimp.


Parsnips may look like white carrots but have a sweeter, earthier flavor that sets them apart.

raw and uncooked parsnips on a wooden table

I like to use these root veggies in stews and roasts, where they add a subtle sweetness and depth to the overall dish.

They also make delicious fries or chips when roasted with some herbs and spices.

White Onions

White onions are a staple in my kitchen for their bold, intense flavor and versatility.

Ripe white onions in wicker tray

They are a bit crunchier and zingier than their yellow and red counterparts, making them perfect for dishes where you’d appreciate the onion flavor and texture to shine.

I enjoy them raw in salads or on sandwiches, caramelized in soups or sauces, or pickled as a condiment.

White Mushrooms

White mushrooms are a classic, tasty, versatile ingredient that adds meatiness and umami to many dishes.

Mushrooms as vegetable protein

I like them for their mild, earthy flavor and their ability to take on other flavors in a dish.

I enjoy them sautéed as a side dish, roasted in pasta dishes, or sliced thinly and added to a salad for an extra crunch.


Tofu is a versatile, healthy, and delicious plant-based protein that I love for its mild flavor and ability to absorb other flavors in a dish.

Organic Raw Soy Tofu on a Background

I love eating tofu in stir-fries, curries, and soups, or even as a substitute for ricotta in lasagna.

It’s a fantastic option for vegans or those looking to reduce their meat consumption.


Daikon, or white radish, is a crispy and refreshing vegetable that I love for its subtle sweetness and dynamic touch it adds to dishes like salads or slaws.

Fresh white daikon in market

I also like pickling daikon to use as a condiment or cooking it in Chinese soups.

Greek Yogurt

Greek yogurt is thick and creamy, and I love its tangy flavor as much as its high protein content.

Greek yogurt in a wooden bowl

It’s a great addition to smoothies to create a smooth consistency, as a topping for oatmeal or granola, or as a dip for veggies or fruit.

Greek yogurt can also be a healthier substitute for sour cream or mayonnaise in many recipes.

White Bread

White bread is a soft, fluffy bread that I love for its comforting taste and texture.

Sliced white bread

I enjoy it toasted with butter and jam for breakfast, as a base for sandwiches at lunch, or as a side for heart-warming soups or stews at dinner.

While not the healthiest option, it’s a classic, delicious, and versatile choice for many occasions.

Egg Whites

Egg whites are the clear part of the egg that I appreciate for their light and delicate taste, as well as their high protein and low-calorie content compared to the whole egg.

Separating yolk and white of the white shell egg

I love using egg whites for healthier omelets, scrambled eggs with veggies, or as a protein boost in smoothies or salads.


While the outside of the banana is known for its attractive yellow color, the inside is a lovely white.

Fresh organic banana in bowl on wooden background

Bananas are one of my favorite ingredients to use in recipes because they add natural sweetness and creaminess.

And banana bread is one of my favorite baked goods! But I also appreciate their potassium and prebiotic fibers that help when I have gut issues.

White Cheeses

There are many different types of white cheeses I enjoy for their mild flavor and creamy texture.

Fresh Feta Cheese

From feta and ricotta cheeses to mozzarella and cottage cheese, these are excellent options for a subtle but flavorful touch in salads, sandwiches, pizzas, and more.

White Rice

White rice is an important food staple in many countries worldwide, from India to the Philippines.

Cooked white rice

I love it for its subtly sweet flavor but also for its quick cooking time and significant versatility.

It goes well with curries, tomato stews, stir-fries, and more.


Milk is a delicious, simple, and natural drink that I enjoy for its creamy feel and slightly sweet taste.

a glass of fresh milk on the table

I use it to make pancakes or cereal for breakfast or drink it alone when I want to promote my bone strength.

If you’re lactose intolerant, there are alternative options like nut milk or lactose-free milk, too!

White Pasta

Like cheeses, there are many different kinds of white pasta, including fettuccine, macaroni, and spaghetti.

Penne pasta with white sauce and truffle

I love white pasta because it’s a blank canvas for any kind of sauce, from Alfredo to marinara.

It’s also an easy dish that even the worst cooks can make for a quick lunch or dinner.

White Beans

White beans are a fantastic legume to add to salads, soups, and stews for extra flavor, protein, and fiber.

Raw Organic White Beans in a Bowl

White beans’ creamy texture and mild flavor make them a lovely addition to dishes, providing just the right touch of earthiness.


When you think about popcorn, you might imagine a big bowl of yellow, brown, or even rainbow-colored kernels, but those types are flavored with butter, caramel, or other ingredients.

Homemade Kettle Corn Popcorn in a Bag

Popcorn is naturally white, and this plain popcorn is delicious, especially when you add just a sprinkle of salt and pepper – perfect for a movie night!

White Eggplant

White eggplant is a fascinating alternative to the more common purple variety that you can find in various boutique supermarkets.

White egg plant with green leaves

It has a milder and more delicate flavor with a creamy, meaty texture.

I love to use white eggplant in dishes like lasagna or ratatouille for a unique touch.

White Corn

White corn is a milder, sweeter alternative to yellow corn that I enjoy for its subtle flavor, crisp consistency, and tender texture.

white corn

It’s perfect for summer barbecues, especially when grilled with butter and lime juice.

I also like to use it as an ingredient in soups, casseroles, and cornbread.

White Sugar

You might not consider white sugar a “food,” but you’ll have to admit that it adds a bit of sweetness to many recipes.

Bowl and scoop with white sand and lump sugar

I can’t resist using white sugar when baking cakes and cookies or even topping on a bowl of oatmeal or porridge.


Turnips are crisp root vegetables with a mild flavor that you can cook or eat raw.

harvesting fresh white japanese turnip vegetable

I use them to make mash, soups, or roasted vegetables.

Turnips also add some sweetness and texture to salads, and they are a great alternative to starchy potatoes in many dishes.


Although people might choose turnips as a less starchy alternative to potatoes, it’s hard to resist this versatile white food.

raw baby potatoes on rustic wooden background

Whether it’s making mashed potatoes, French fries, loaded baked potatoes, or else, potatoes are always a good staple to have around for a family-friendly meal.


Cashews are a creamy, slightly sweet nut that I love to snack on any time of the day.

Cashew nuts in wooden bowl on dark black table

They make an excellent addition to salads, stir-fries, and curries.

I also like to roast them with spices for a mouthwatering snack or side dish.


Kefir is a fermented dairy beverage that I enjoy for its slightly tangy taste and probiotic benefits.

Milk kefir grains on wooden spoon

I love to make smoothies with kefir and fruit, or I’ll add kefir to yogurt for a delicious parfait.

Kefir is also great in baked goods and salad dressings.

Vanilla Ice Cream

Vanilla ice cream is one of the best, most well-loved white foods because it’s simply delectable.

Bowl with tasty vanilla ice cream

I don’t mind eating vanilla ice cream alone, but it’s also great for making sundaes or mixing them with other sweet ingredients, chocolate chips, and rainbow sprinkles, especially for a celebratory event.

White Fish

White fish like cod, haddock, and halibut are mild in flavor yet rich in healthy omega-3s.

Modern Thai fried cod fish filet

I like to bake or grill white fish and serve it with a light sauce or add it to salads and tacos.

Whitefish also pairs nicely with creamy sauces and white wine.


Coconut is a versatile ingredient that I use in many recipes.

close up of a coconut on a wooden background

I like to add shredded coconut to cakes and cookies, and I’ll also blend the coconut meat into smoothies, curries, and other savory dishes.

You can also use coconut to make coconut oil for cooking or moisturizing your skin and hair.


Oats are a healthy, whole-grain food that I like to have for breakfast.

Oats or rolled oats or oat flakes in bowl

I’ll make a satisfying bowl of oatmeal or porridge with oats, either sweetened with honey, maple syrup, or just a pinch of salt.

I also like to add oats to muffins, pancakes, and other baked goods for a more dynamic and intriguing consistency.

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Written by Erin Elizabeth

Erin is an editor and food writer who loves traveling and trying new foods and fun cocktails. Erin has been writing and editing professionally for 5 years since graduating from Temple University, and has been on the Restaurant Clicks team for 3 years. She has a long background working in the restaurant industry, and is an avid home chef and baker. Her favorite restaurants are those with spicy food and outdoor seating so that she can bring along her dog, Miss Piggy.