Our Health Score is based on the Nutrient-Rich Foods (NRF) model, a peer-reviewed methodology developed by nutrition scientists to measure food quality objectively.
Rather than judging foods as simply "good" or "bad," the NRF model balances two things: nutrients your body needs more of vs. nutrients most people consume too much of.
The +45 offset normalizes the scale so scores range from 0–100. All values are measured per 100g from USDA FoodData Central, so comparisons are consistent across different serving sizes.
Points are earned proportionally based on the amount per 100g relative to the reference amount. All data comes from USDA FoodData Central.
max pts
Fiber (DV: ref: 5g/100g)
Supports digestive health, reduces cholesterol, and helps regulate blood sugar and appetite.
max pts
Protein (DV: ref: 15g/100g)
Essential for muscle repair, satiety, immune function, and enzyme production.
max pts
Vitamin C (DV: ref: 30mg/100g)
Antioxidant that supports immune health, collagen synthesis, and iron absorption.
max pts
Vitamin A (DV: ref: 100mcg/100g)
Essential for vision, immune function, and skin health.
max pts
Vitamin D (DV: ref: 7mcg/100g)
Critical for calcium absorption, bone health, and immune function.
max pts
Vitamin E (DV: ref: 5mg/100g)
Fat-soluble antioxidant that protects cells from oxidative damage.
max pts
Vitamin K (DV: ref: 80mcg/100g)
Required for blood clotting and bone mineralisation.
max pts
B Vitamins (B6, B12, Thiamin, Riboflavin, Niacin, Folate) (DV: various)
B vitamins support energy metabolism, red blood cell formation, nerve function, and cell growth.
max pts
Iron (DV: ref: 3mg/100g)
Required for oxygen transport in the blood and energy metabolism.
max pts
Calcium (DV: ref: 150mg/100g)
Critical for bone density, muscle function, and nerve signaling.
max pts
Potassium (DV: ref: 350mg/100g)
Regulates blood pressure, heart rhythm, and fluid balance.
max pts
Magnesium (DV: ref: 140mg/100g)
Involved in over 300 enzymatic reactions, muscle and nerve function, blood sugar control.
max pts
Zinc (DV: ref: 7mg/100g)
Supports immune function, wound healing, and protein synthesis.
max pts
Selenium (DV: ref: 40mcg/100g)
Antioxidant mineral that supports thyroid function and immune health.
max pts
Phosphorus, Copper, Manganese (DV: various)
Support bone structure, energy metabolism, and antioxidant enzyme activity.
Penalties are proportional to how much of the daily limit a food contributes.
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Sugar (non-fruit/veg) (limit: ref: 25g/100g)
Excess added sugar is linked to obesity, type 2 diabetes, and cardiovascular disease. Naturally occurring sugar in whole fruits and vegetables is not penalized — per FDA and WHO dietary guidelines.
max penalty
Saturated Fat (limit: ref: 4g/100g)
High intake is associated with elevated LDL cholesterol and heart disease risk.
max penalty
Sodium (limit: ref: 400mg/100g)
Excess sodium raises blood pressure and increases cardiovascular risk.
max penalty
Energy Density (limit: >350 kcal/100g)
Very energy-dense foods (oils, fried snacks) appear more nutrient-rich on a per-100g basis than they are in realistic portions. This penalty corrects for that effect.
Excellent
65–100
Good
45–64
Moderate
25–44
Limited
0–24
Excellent
Spinach
Exceptional across fiber, protein, vitamins A/C/K, folate, iron, calcium, magnesium. The gold standard.
Excellent
Chicken Breast
Max protein, very high niacin (60% DV), B6 (48% DV), and selenium (41% DV). Low fat and sodium.
Excellent
Broccoli
High fiber, vitamin C, vitamin K, folate, potassium. Low sugar, fat, and sodium.
Good
Apple
Natural fruit sugar is not penalized. Gets points for fiber, potassium, and vitamin C.
Good
Whole Milk
Good protein, riboflavin, calcium, and B12 — offset by saturated fat.
Limited
Butter
Very high saturated fat (51g/100g) and energy density, with minimal vitamins or fiber.
Data source
All nutrient values used in scoring come from the USDA FoodData Central database (SR Legacy dataset), the most comprehensive publicly available food composition database. Scores are calculated per standard serving size as defined by the USDA.
Reference: Drewnowski A, Fulgoni VL. Nutrient-rich food index helps identify healthy, affordable foods. Am J Clin Nutr. 2014;100(Supplement 1):14S–22S.