Also called: rice and steamed broccoli, baked salmon dinner, solomos me rizi kai brokolo, somon pilav brokoli, salmone con riso e broccoli, sanwenyu pei mifan he xilanhua, sake to raisu to brokori, yeoneo deopbap, Solomos me ryzi kai brokolo, Σολομός με ρύζι και μπρόκολο, 三文鱼配米饭和西兰花, Sake no shioyaki gohan to burokkori, 鮭の塩焼きご飯とブロッコリー, Yeoneo deopbapgwa brokoli, 연어 덮밥과 브로콜리, salmon ena rice ena broccoli, ሳልሞን ከሩዝ እና ብሮኮሊ ጋር, samak salmon ma aruz wa brokoli, سمك السلمون مع أرز وبروكلي, salmon mach bhat o broccoli, স্যামন মাছ ভাত ও ব্রকলি, mahi salmon ba berenj va brokoli, ماهی سالمون با برنج و بروکلی, salmon bhat ane broccoli, સેલ્મન ભાત અને બ્રોકોલી, salmon chawal aur broccoli, सैल्मन चावल और ब्रोकली, salmon anna mattu broccoli, ಸಾಲ್ಮನ್ ಅನ್ನ ಮತ್ತು ಬ್ರೊಕೊಲಿ, salmonum chorum broccoliyum, സാൽമൺ ചോറും ബ്രോക്കോലിയും, salmon bhat ani broccoli, सॅल्मन भात आणि ब्रोकली, salmon chawal te broccoli, ਸੈਲਮਨ ਚੌਲ ਅਤੇ ਬਰੋਕਲੀ, losos s risom i brokoli, лосось с рисом и брокколи, salmon sadham mattum broccoli, சால்மன் சாதம் மற்றும் ப்ரோக்கோலி, salmon annam mariyu broccoli, సాల్మన్ అన్నం మరియు బ్రోకలీ, pla salmon kap khao lae broccoli, ปลาแซลมอนกับข้าวและบรอกโคลี, losos z rysom ta brokoli, лосось з рисом та броколі, سالمن چاول اور بروکلی
One serving (400 g) is high in vitamin B12, protein and vitamin D.
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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