Also called: brown bread, fiber-fortified bread, khubz ghani bil-alyaf, ballaststoffreiches brot, pan integral, nan-e por fiber, pain riche en fibres, roti tinggi serat, pane integrale, faiba bureddo, go-seomyu bbang, pieczywo pelnoziarniste, pao integral, hleb s kletchatkoy, lifli ekmek, banh mi giau chat xo, gao xianwei mianbao, fiber balayaw dabo, ፋይበር የበዛበት ዳቦ, خبز غني بالألياف, fiber jukto ruti, ফাইবার যুক্ত রুটি, psomi me ysi periektikotita se fytikes ines, ψωμί με υψηλή περιεκτικότητα σε φυτικές ίνες, nan-e por fib, نان پر فیبر, vadhare fiber valu bread, વધારે ફાઈબર વાળું બ્રેડ, हाई फाइबर ब्रेड, shokumotsu sen'i ga ooi pan, 食物繊維が多いパン, hecchu fiber iruva bread, ಹೆಚ್ಚು ಫೈಬರ್ ಇರುವ ಬ್ರೆಡ್, go-seom-yu ppang, 고섬유 빵, fiber kooduthalulla bread, ഫൈബർ കൂടുതലുള്ള ബ്രെഡ്, हाय फायबर ब्रेड, ਹਾਈ ਫਾਈਬਰ ਬ੍ਰੈੱਡ, khleb s vysokim soderzhaniyem kletchatki, хлеб с высоким содержанием клетчатки, ஹை ஃபைபர் பிரட், హై ఫైబర్ బ్రెడ్, khanom-pang fai-boe sung, ขนมปังไฟเบอร์สูง, khlib z vysokym vmistom klitkovyny, хліб з високим вмістом клітковини, ہائی فائبر بریڈ, 高纤维面包
Nutrient score: Very good
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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