White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic), anthoxanthins. Some members of the white group, such as bananas and potatoes, are also a good source of potassium, vitamin C, folate, niacin and riboflavin.


What's in this group

banana leek cauliflower onion white nectarine

Vegetable Fruit
cauliflower, celeriac, daikon radish, fennel, white salad onion, swede, garlic, brown onions, taro, water chestnuts, white beans (cannellini, lima beans, navy beans, soybeans), shallots, brown beans (borlotti beans, brown lentils), jerusalem artichoke, chives, leeks, mushrooms, ginger, white-fleshed potatoes, and turnips. Bananas, brown pears, dates, nashi pears, parsnips, white nectarines, white peaches and lychee, longans, dried fig, dried raisins or sultanas.
Cook more colour, eat better
Try our white and brown recipes

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Oranges and Yellows
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Blues and Purples
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Whites and Browns
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