Surprising foods that count toward your 30 plants per week

• It's not just about fruits and vegetables; nuts, seeds, whole grains, pulses, herbs, and spices all count toward your weekly total of 30.

• Many kitchen staples count as plants: coffee, tea, dark chocolate (at least 70% cocoa), and popcorn can all be considered plants.

• Different colors of the same vegetable (such as red vs. green peppers) also count as distinct points because they contain different health-boosting polyphenols.

• Even small pinches of dried herbs or spices contribute to your diversity score.

• Eating a wide variety of plants provides prebiotics that feed different "good" bacteria in your gut, which is linked to better heart health and a stronger immune system.

Picture this: You’re in the store, and you want to make sure you eat 30 different plants this week. What do you buy? 

Did you know that some items in the spice aisle — and even the confectionary aisle — can count as plants?

But first off, what serving size counts toward your 30 plants a week? According to ZOE’s Scientific Co-Founder Prof. Tim Spector:

“There are no exact serving sizes, but a handful of fruits, vegetables, whole grains, and beans — and a teaspoon of spices, seeds, and herbs — is a good starting guide.” 

Our new app gives you the power to see beyond the marketing

Make smarter, science-backed food choices in seconds. Scan. Score. Reveal the truth.

Download

1. Choose chocolate

Cocoa beans, which become chocolate, are technically seeds. And because the beans are fermented during manufacturing, they contain a heady cocktail of healthy compounds.

So, minimally processed dark chocolate that’s at least 70% cocoa counts as a plant. Feel free to enjoy it in moderation.

If you’d like to learn more, we have a podcast episode on the science of dark chocolate.

2. Coffee counts

Coffee beans are also seeds. So, your morning coffee counts as a plant, too.

And ZOE’s PREDICT studies show that people who drink coffee tend to have more diverse gut microbiomes, possibly due to coffee’s fiber. 

If you’re wondering, instant and decaf coffee count, too.

3. Popcorn is a plant

Popcorn is a whole grain. And because whole grains are less processed than refined grains, like white rice, they contain a wealth of nutrients. 

Plus, thanks to their fiber, whole grains are less likely to cause a pronounced blood sugar response than refined grains.

So, consider swapping refined grains for whole grains to raise your plant count. 

These whole grains all contribute to your 30 plants per week:

• barley

• bulgur wheat

• millet

• quinoa

• black, brown, red, or wild rice

And when you’re choosing popcorn, steer clear of added flavorings, salt, or sugar. Or, make your own at home.

We don't buy the hype — and neither should you

Our new app reveals what the food labels won't, using data from the world's largest nutrition study run by ZOE.

Download

4. Sprinkle on seeds

Seeds are rich in protein, healthy fats, and fiber, and they make an easy addition to many meals. 

And there are loads to try, including chia, hemp, flax, poppy, pumpkin, sesame, and sunflower.

Try adding seeds to:

• yogurt

• salads

• grains

• soups

• sandwiches

Also, seeds can make a nice snack on their own. And if you toast them, they’re extra tasty.

5. Add some nuts

Like seeds, nuts are packed with nutrients, including fiber and healthy fats. You can buy bags of mixed nuts and add them to a wide range of foods.

Try adding whole or chopped mixed nuts to:

• yogurt

• salads

• stir-fries

• steamed vegetables

• grains

• pasta dishes

Nut butters are another option, but make sure you choose minimally processed products that don’t have too many additives.

And of course, nuts make a delicious snack on their own. ZOE has a podcast episode dedicated to nuts and their health benefits if you’d like to learn more.

6. Add herbs 

As Tim mentioned above, a teaspoon of herbs or spices counts toward your 30 plants a week.

Try adding:

• mint to salads, grains, peas, or carrots

• rosemary to roasted vegetables

• basil to pestos, dressings, soups, or salads

• chives to stews, salads, fish, and poultry 

• coriander to salads, soups, curries, and stir-fries

• parsley to omelets, sauces, salads, and soups

The possibilities are truly endless, so feel free to experiment. 

7. Spice it up

Spices count, too. They’re all derived from plants and contain a diverse selection of healthy compounds.

Try adding:

• cumin or nutmeg to soups, chilis, and stews

• chili powder, cayenne, or paprika to anything that needs a kick

• ginger to curries and salad dressings

• pepper to most savory dishes

• cinnamon to your pasta sauce

• turmeric to roasted vegetables and scrambled eggs

If you’re new to this, we have a podcast episode on the health benefits of spices and how to use them.

If you'd like to learn more, this ZOE article covers eating 30 plants per week in more detail.

FAQs

How to get 30 different plants into a diet?

Reaching that target may not be as hard as it sounds. You can count nuts, seeds, herbs, and spices — even coffee and dark chocolate — along with fruits, vegetables, and grains.

What happened to people who tried to eat 30 plants a week?

Studies suggest that people who eat 30 or more different plants per week are more likely to have “good” gut bacteria than those who eat just 10.