How does Formulate score whole foods?

Every food is graded 0–100 on nutrient density, protein quality, fiber, healthy fats, beneficial plant compounds, and glycemic impact — with a penalty for anti-nutrients. The same rubric is applied to all 487 foods.

Are these food scores about calories?

No. The score measures nutritional quality per serving, not calorie count. A handful of nuts and a soda can have similar calories but land at opposite ends of the scale.

What is the highest-scoring whole food?

Blackberries currently scores 98/100 (grade A+).

Whole Food Scores — Nutrition & Health Ratings

Vegetable

Healthiest Vegetable →138 foods

Vegetables score highest when they pack micronutrients, fiber, and beneficial plant compounds into few calories. Formulate grades each on nutrient density, fiber, bioactive content, and glycemic impact.

Turnip Greens And Turnip

Coriander (Cilantro) Leave

Beans Snap Canned Drained

Lemon Grass (Citronella)

Balsam-Pear (Bitter Gourd)

Corn With Red And Green Pepper

Fruit

Healthiest Fruit →96 foods

Fruit is graded on nutrient and polyphenol density against its natural sugar — berries and other low-glycemic, antioxidant-rich fruit score above sweeter varieties.

Horned Melon (Kiwano)

Herbs & Spices

Healthiest Herbs & Spices →77 foods

Herbs and spices punch far above their weight on bioactive compounds — concentrated polyphenols and antioxidants give many of them top scores per gram.

Crushed Red Pepper Flakes

Black Pepper (Ground)

Coriander Seed (Ground)

Summer Savory (Dried)

Nigella Seed (Black Cumin)

93

Saffron

93

White Pepper (Ground)

Juniper Berries (Dried)

Amchur (Mango Powder)

70

Vanilla Bean

54

Grain

Healthiest Grain →46 foods

Grains are graded on fiber, micronutrients, and glycemic impact — intact whole grains beat refined flours by a wide margin.

Legume

Healthiest Legume →27 foods

Legumes earn high marks for plant protein, fiber, and minerals at a low glycemic load — among the most nutrient-dense, affordable foods you can eat.

Dairy

Healthiest Dairy →26 foods

Dairy is scored on protein quality, calcium, and bioactives versus saturated fat and added sugar — plain, higher-protein options score best.

Meat

Healthiest Meat →25 foods

Meat is graded on protein quality and micronutrient density (iron, zinc, B12) balanced against saturated fat and processing — lean, unprocessed cuts score best.

Nuts & Seeds

Healthiest Nuts & Seeds →19 foods

Nuts and seeds are scored on healthy fats, protein, fiber, and minerals like magnesium — whole, unsalted forms outscore roasted-and-salted versions.

Sunflower Seed Kernel

Pumpkin Seeds (Pepitas)

Sesame Seed Butter (Tahini)

Seafood

Healthiest Seafood →14 foods

Seafood is scored on protein quality, omega-3 (EPA/DHA) content, and micronutrients like selenium, iodine, and B12 — fatty fish lead the category.

Oils & Fats

Healthiest Oils & Fats →11 foods

Oils and fats are scored on fatty-acid profile and bioactive content — cold-pressed, monounsaturated- and omega-3-rich oils lead; highly refined and tropical oils trail.