Score Quick Reference
Processing Score (Lower = Better)
- 1.0 - 2.5: Minimally Processed · 20.9% of products
- 2.6 - 5.0: Processed · 27.3% of products
- 5.1 - 8.0: Highly Processed · 24% of products
- 8.0+: Ultra-Processed · 27.8% of products
Target: Keep most purchases under 5.0
Nutrition Score (Higher = Better)
- 8.0 - 10: Excellent · High protein/fiber
- 6.0 - 7.9: Good · Well-balanced
- 4.0 - 5.9: Fair · Some concerns
- 0.0 - 3.9: Poor · High sugar/sodium
Target: Aim for 5.0 or higher when possible
Database averages: Processing Score: 6.5 · Nutrition Score: 4.4 · Your goal: Beat these averages with your choices!
Category Traffic Light System
Green Light (Shop Often)
- Produce · Avg PS: 3.0
- Canned & Jarred · Avg PS: 3.3
- Protein & Meat · Avg PS: 4.4
Lowest average processing scores in our analysis
Yellow Light (Choose Carefully)
- Dairy · Avg PS: 4.6
- Condiments & Sauces · Avg PS: 5.0
- Beverages · Avg PS: 5.4
Read labels and compare brands
Red Light (Limit/Avoid)
- Frozen Foods · Avg PS: 8.2
- Prepared Meals · Avg PS: 9.4
- Bakery · Avg PS: 11.3
Highest average processing scores; occasional treats only
Ingredient Red Flags
Watch For These Ingredients
- High Fructose Corn Syrup · Sweetened drinks, snacks, sauces
- Artificial Flavors · One label term, many compounds
- Artificial Colors · Red #40, Blue #1, etc.
- Sodium Nitrite/Nitrate · Processed meats
- Trans Fats · Hydrogenated oils
Nutrition Alerts
- Sodium >600mg/serving · Daily limit: 2,300mg
- Added Sugars >6g · Daily limit: 50g
- Saturated Fat >5g · Daily limit: 20g
Easy Product Swaps
Easy product swaps and their benefits
Instead of...
Try...
Benefit
Regular pasta
Bean-based or whole wheat pasta
Higher protein and fiber
Sugary cereals
Steel-cut oats or quinoa flakes
More fiber, less sugar
Processed lunch meat
Fresh-cooked or minimally processed meats
Fewer additives, cleaner ingredients
Flavored yogurt
Plain Greek yogurt + fresh fruit
Higher protein, control sugar
Vegetable oils
Extra virgin olive oil or avocado oil
Better fat profile, less processed
Store-bought salad dressing
Olive oil + vinegar + herbs
No preservatives or HFCS
Shopping Rules of Thumb
Quick Decision Rules
- If Processing Score >8.0: Put it back unless it's a rare treat
- If ingredient list >20 items: Look for simpler alternatives
- If first 3 ingredients include sugar/HFCS: Skip it
- Shop the perimeter first (fresh foods)
- Frozen vegetables > fresh > canned for convenience
Weekly Shopping Goals
- 80% of cart from Green Light categories
- Average Processing Score of your cart <5.0
- Average Nutrition Score of your cart >5.0
- Read labels on any packaged food
- Use our search tool for brand comparisons
Using This Guide In-Store
Quick Lookup
- Bookmark this page on your phone
- Use our search tool for specific products
- Compare brands side-by-side
Shopping List
- Start with Green Light categories
- Note specific good brands to try
- Set a Processing Score budget
Time-Saving Tips
- Shop with the traffic light system
- Stick to tried-and-true good brands
- Skip aisles with Red Light categories
Ketzal for iPhone
Let Ketzal Read The Label For You.
Add your allergens to your Avoid List and Ketzal flags them whenever an ingredient list names them. Free with an account.
Set Up My Avoid List
Print-Friendly Summary Card
A one-page cheat sheet you can print and take to the store.
Ultra Processed Food List
Two-Score System Cheat Sheet
Processing Score Levels
- 1.0–2.5: Minimally processed
- 2.6–5.0: Processed
- 5.1–8.0: Highly processed
- 8.0+: Ultra-processed
Lowest-Scoring Categories
- Produce (avg PS 3.0)
- Canned & Jarred (avg PS 3.3)
- Protein & Meat (avg PS 4.4)
- Dairy (avg PS 4.6)
Ingredients That Raise the Score
- High Fructose Corn Syrup
- Artificial Colors / Flavors
- Sodium Nitrite / Nitrate
- Hydrogenated (Trans) Fats
Quick Checks
- Scan the ingredient list first
- Fewer ingredients usually means a lower score
- Compare both scores side by side
- Formulations change, so recheck the label
www.ultraprocessedfoodlist.com · Data from 445K+ real products · Updated 2026