Also called: Histamine-restricted meal, Low-amine diet meal, histaminarme ernaehrung, dieta baja en histamina, regime pauvre en histamine, dieta a basso contenuto di istamina, dieta niskohistaminowa, dieta de baixa histamina, dusuk histaminli beslenme, di histamin yinshi, wajbat qaliyat al-histamin, وجبة قليلة الهيستامين, geuma me chamilo istamini, γεύμα με χαμηλό ισταμίνη, tei-hisutamin shokuji, 低ヒスタミン食事, jeo-hiseutamin siksa, 저히스타민 식사, dieticheskoye pitaniye s nizkim soderzhaniyem gistamina, диетическое питание с низким содержанием гистамина, ahan thi mi histamin tam, อาหารที่มีฮิสตามีนต่ำ, diyetychne kharchuvannya z nys'kym vmistom histaminu, дієтичне харчування з низьким вмістом гістаміну, di-zuzhian can, 低组胺餐, लो हिस्टामाइन मील, লো হিস্টামিন মিল, லோ ஹிஸ்டமைன் மீல், లో హిస్టామైన్ మీల్, ਲੋ ਹਿਸਟਾਮਾਈਨ ਮੀਲ, લો હિસ્ટામાઇન મીલ, ಲೋ ಹಿಸ್ಟಮೈನ್ ಮೀಲ್, ലോ ഹിസ്റ്റാമിൻ മീൽ, ሎ ሂስታሚን ሚል
One serving (350 g) is high in vitamin C, protein and vitamin K.
Nutrient score: Excellent
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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