Nutrition Grading Guide
Every food gets a letter grade from A+ to F based on its nutritional profile per 100g. Here's exactly how we calculate it.
⚙️How It Works
Every food starts at 35 points — foods must earn their way to a good grade. Positive nutrients (protein, fiber, vitamins, minerals, healthy fats) and being nutrient-dense add points. Things to limit (excess calories, saturated fat, sugar, sodium) subtract points. The final score maps to a letter grade. All values are measured per 100 grams for a fair comparison.
The algorithm rewards whole fruits, vegetables, lean proteins, legumes, and healthy-fat foods like salmon, nuts, and olive oil. It distinguishes between healthy unsaturated fats and saturated fat, so calorie-dense but nutritious foods aren't unfairly penalized. Natural fruit sugars aren't penalized the same way as excess sugar in processed foods — fiber content is factored in.
📊Grade Scale
| Grade | Score Range | Meaning |
|---|---|---|
| A+ | 90–100 | Exceptional — nutrient-dense superfood |
| A | 82–89 | Excellent nutritional profile |
| A- | 75–81 | Very good overall nutrition |
| B+ | 68–74 | Good nutrition with minor trade-offs |
| B | 62–67 | Solid — healthy everyday choice |
| B- | 56–61 | Above average, some room for improvement |
| C+ | 50–55 | Average nutritional value |
| C | 44–49 | Moderate — balanced positives and negatives |
| C- | 38–43 | Below average |
| D | 30–37 | Poor — significant nutritional concerns |
| F | 0–29 | Very poor — high in negatives, low in nutrients |
👍What Boosts the Grade
Protein
12 ptsHigher protein content earns more points, equal weight with fiber. Foods with 15g+ per 100g are flagged as high-protein.
Fiber
12 ptsDietary fiber supports digestion and heart health. Foods with 5g+ per 100g earn top marks.
Vitamins & Minerals
20 ptsWe count how many of 14 key micronutrients exceed 10% Daily Value — vitamins A, C, D, E, K, B6, B12, folate, calcium, iron, potassium, magnesium, zinc, and selenium. More significant nutrients = higher score.
Healthy Fat Profile
8 ptsFoods with a high ratio of unsaturated to saturated fat earn bonus points. This rewards salmon, olive oil, nuts, and avocado.
Low Calorie Bonus
6 ptsA mild bonus for foods under 80 kcal/100g — a gentle nudge toward naturally light foods without over-rewarding them.
Nutrient Density
7 ptsFoods that pack more protein, fiber, and micronutrients per calorie earn extra credit. This rewards nutrient-dense foods regardless of their calorie level.
👎What Lowers the Grade
Calorie Density
-10 ptsFoods over 250 kcal/100g receive a gradual penalty. Very calorie-dense foods (600+ kcal) get the maximum, but the penalty is softer than before so nutrient-dense caloric foods like nuts aren't unfairly punished.
Saturated Fat
-12 ptsPenalizes both absolute saturated fat and the ratio of saturated to total fat. This means olive oil (low sat-fat ratio) is treated more fairly than butter (high sat-fat ratio), even at similar total fat levels.
Sugars
-10 ptsPenalty begins above 12g/100g — well above natural fruit sugars. Foods with 2g+ fiber get a reduced penalty (whole foods with fiber process sugar differently).
Sodium
-10 ptsHigh sodium intake is linked to high blood pressure. Penalty kicks in above 140mg/100g (the FDA "low sodium" threshold).
💡Keep in Mind
Grades are per 100g. A food with a lower grade may still be perfectly healthy in normal portion sizes. Oils and nuts, for example, score lower due to calorie density but are nutritious in moderation.
No food is off-limits. The grade reflects nutrient density, not whether you should eat the food. Use grades as one data point alongside your personal health goals.
Data source. All nutritional data comes from the USDA FoodData Central database, which provides peer-reviewed, laboratory-analyzed values.