What Makes a Food "Balanced"?
66,587
Strictly Balanced
Products (14.8% of database)
149,483
Moderately Balanced
Products (33.2% of database)
PS ≤ 5.0
Strictly Balanced criteria
Nutrition Score ≥ 6.0
PS ≤ 8.0
Moderately Balanced criteria
Nutrition Score ≥ 5.0
The Balance Philosophy
- Real World Approach: Perfect whole foods aren't always practical, balanced foods bridge the gap
- Processing Balance: Some processing can enhance nutrition (fortification, preservation of nutrients)
- Convenience Factor: Minimal processing with a high Nutrition Score, for busy lifestyles
Top Strictly Balanced Products
Products that achieve perfect balance with Processing Score ≤ 5.0 and Nutrition Score ≥ 6.0:
Top strictly balanced products by processing and nutrition score
Balanced Foods by Category
Categories with the highest concentration of balanced products (Processing Score ≤ 6.0, Nutrition Score ≥ 6.0). Each row counts only the products in that category that clear both bars, and both averages are taken across exactly those products:
Categories with the highest concentration of balanced products
Balance Score = Average Nutrition Score - Average Processing Score. Higher scores indicate better balance between minimal processing and excellent nutrition.
Finding the Sweet Spot
Breakfast Champions
Breakfast Champions
Pasta & Grains
Pasta and grains
Functional Beverages
Functional beverages
Proteins & Spreads
Proteins and spreads
Shopping for Balance
Look For
- Short ingredient lists. with recognizable items
- Whole grains. as first ingredients
- Added nutrients. like protein, fiber, vitamins
- Minimal preservatives. or clean alternatives
- Organic or natural. processing methods
- Live cultures or omega-3s. named in the ingredient list
Watch Out For
- Artificial colors. and synthetic dyes
- High fructose corn syrup. and refined sugars
- Hydrogenated oils. and trans fats
- Excessive sodium. (over 20% DV per serving)
- Chemical preservatives. like BHT, BHA
- Long ingredient lists. with unpronounceable items
Smart Shopping Tips
By Department
- Produce: Always balanced, focus on variety
- Grains/Pasta: Look for whole grain first ingredient
- Dairy: Plain varieties with live cultures
- Pantry: Check for added vitamins/minerals
Score Targets
- Processing Score: Aim for 5.0 or lower
- Nutrition Score: Target 6.0 or higher
- Balance Score: Look for positive numbers
- Level 1-2: Ideal for daily staples
Ketzal for iPhone
Find The Swap For What You Already Buy.
Scan a product you use and Ketzal suggests less processed options from the same category.
Find My Swap
Key Takeaways
- 66,000+ balanced products exist: 14.8% of our database meets the strict balance criteria, so convenience foods that score well on both scales are not rare.
- Vegetable and Lentil Mixes leads the way: 1,062 of its 1,310 scored products clear both bars, averaging a Processing Score of 1.4 and a Nutrition Score of 9.4, which shows that processing and nutrition do not have to pull against each other.
- Balance varies by category: Grains and legumes excel naturally, while functional foods can achieve balance through smart formulation.
- Not every processing method costs a product its score: sprouting and fermentation add nothing the Processing Score penalizes, so products made that way can stay in the minimal range. Fortification is the exception, because our engine adds 0.8 to the Processing Score for every ingredient listed as enriched.