Also called: Whole30 compliant meal, Paleo-style meal, whole foods diet meal, Whole30 konforme mahlzeit, comida aprobada por Whole30, repas approuve Whole30, refeicao aprovada pelo Whole30, Whole30 yinshi, wajbat Whole30, وجبة Whole30, Whole30 shokuji, Whole30食事, blyudo po sisteme Whole30, блюдо по системе Whole30, strav za sistemoyu Whole30, страва за системою Whole30, Whole30 can, Whole30餐, whole30 approved bhojan, होल30 अप्रूव्ड भोजन, whole30 approved khabar, হোল৩০ অ্যাপ্রুভড খাবার, whole30 approved unavu, whole30 அங்கீகரிக்கப்பட்ட உணவு, whole30 approved bhojanam, whole30 ఆమోదించబడిన భోజనం, whole30 ਪ੍ਰਵਾਨਿਤ ਭੋਜਨ, whole30 મંજૂર ભોજન, whole30 approved jevan, whole30 मंजूर जेवण, whole30 approved oota, whole30 ಅನುಮೋದಿತ ಊಟ, whole30 approved bhakshanam, whole30 അംഗീകൃത ഭക്ഷണം, whole30 seungin siksa, whole30 승인 식사, whole30 ahan thi dai rab kan anumat, whole30 อาหารที่ได้รับการอนุมัติ, geuma egekrimevo apo to whole30, γεύμα εγκεκριμένο από το whole30, whole30 yetseddeqe megeb, whole30 የጸደቀ ምግብ
One serving (450 g) is high in vitamin K, vitamin B12 and protein.
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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