Also called: Stewed fruit, soft-textured fruit, easy-to-chew fruit, pureed fruit, ruan shuiguo, 软水果, yawarakai kudamono, 柔らかい果物, budeureoun gwail, 부드러운 과일, naram phal, नरम फल, نرم پھل, naram fol, নরম ফল, melthana pazham, மென்மையான பழம், methani pandlu, మెత్తని పండ్లు, ਨਰਮ ਫਲ, naram fal, નરમ ફળ, naram phale, नरम फळे, mudu hannugalu, ಮೃದುವಾದ ಹಣ್ಣುಗಳು, mardu pazhangal, മൃദുവായ പഴങ്ങൾ, phonlamai nim, ผลไม้นิ่ม, fakiha layyina, فاكهة لينة, miveh narm, میوه نرم, rkit firut, ለስላሳ ፍራፍሬ, malako frouto, μαλακό φρούτο, myagkiy frukt, мягкий фрукт, myakyy frukt, м'який фрукт, ye'eshet firay, የእሸት ፍሬ, thimar layyina, ثمار لينة, Beeren, malaka frouta, μαλακά φρούτα, frutos rojos, mivehaye narm, میوههای نرم, fruits rouges, narm phal, buah beri, frutti di bosco, berri, ベリー, beri, 베리, owoce jagodowe, frutas vermelhas, yagody, ягоды, matunda laini, phon-la-mai-nuea-nim, ผลไม้เนื้อนิ่ม, mga berry, yumuşak meyveler, yahody, ягоди, quả mọng, jiangguo, 浆果
One serving (150 g) is high in vitamin C.
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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