Whole Food Scores

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.

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

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

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

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

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

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

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

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.

Eggs are graded on complete protein, choline, and fat-soluble vitamins — one of the most bioavailable whole-food protein sources.

Beverages are graded on micronutrients and beneficial compounds against sugar — unsweetened, polyphenol-rich drinks score highest.