Also called: Khao niaw mamuang, khao mun, com dua, nasi uduk, sinangag na gata, arroz con coco, arroz de coco, nariyal wale chawal, narkel diye bhat, thengai sadam, kobbari annam, khao phat maphrao, ข้าวผัดมะพร้าว, nariyal chawal, नारियल चावल, ناریل چاول, narkel bhat, নারকেল ভাত, தேங்காய் சாதம், కొబ్బరి అన్నం, ਨਾਰੀਅਲ ਚਾਵਲ, nariyel bhat, નાળિયેર ભાત, naral bhat, नारळ भात, kobbari chitranna, ಕೊಬ್ಬರಿ ಚಿತ್ರಾನ್ನ, thenga choru, തേങ്ങ ചോറ്, yēzhī fàn, 椰汁饭, kokonattsu raisu, ココナッツライス, kokonatsu raisu, 코코넛 라이스, ryzi me kokos, ρύζι με καρύδα, aruz bi-l-narjil, أرز بالنارجيل, chelo nargil, چلو نارگیل, yekokos rice, የኮኮናት ሩዝ, ris na kokosovom moloke, рис на кокосовом молоке, rys na kokosovomu molotsi, рис на кокосовому молоці
Nutrient score: Low
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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