Master the Two-Score System: Understanding Processing Scores (1-32+) and Nutrition Scores (0-10) to make informed food choices at the grocery store.
Measures how much a food has been processed, from single ingredients to ultra-processed.
Measures nutritional quality based on beneficial and harmful nutrients.
• Both Scores Matter: A product can have low processing but poor nutrition (like butter) or high processing but decent nutrition (like fortified cereal)
• Context is Important: Occasional treats with high processing scores are fine as part of a balanced diet
• Look for Balance: Aim for lower processing scores (under 5) and higher nutrition scores (5+) for everyday foods
Processing scores start at 1.0 for single ingredients and increase based on the number and type of processing steps and additives:
Single ingredients or foods with minimal processing steps.
Foods with some processing but still recognizable ingredients.
Highly processed foods with many additives, preservatives, and artificial ingredients.
Nutrition scores are calculated by adding positive points for beneficial nutrients and subtracting points for harmful ones:
Look for foods with low processing scores (under 5) and high nutrition scores (5+) for everyday eating.
Some foods have one good score but not the other. Consider your priorities and overall diet.
• Whole Foods: Usually have excellent processing scores (1.0) but nutrition scores vary by food type
• Organic Products: "Organic" doesn't guarantee low processing - organic cookies can still be ultra-processed
• Fortified Foods: May have high processing but good nutrition due to added vitamins and minerals
• Traditional Foods: Cultural foods like fermented products often balance moderate processing with good nutrition
Single ingredient whole foods with great nutritional profiles
Lightly processed foods with decent nutritional value
Ultra-processed but nutritionally enhanced (fortified foods)
Single ingredients that are nutritionally poor (high fat/sugar)
Ultra-processed with poor nutritional profiles
• Score above 15: Indicates extensive processing with many additives
• Score above 25: Extreme processing, likely candy or highly processed desserts
• Long ingredient lists: Often correlate with higher processing scores
• Unpronounceable ingredients: Chemical additives increase processing scores
Example: Ultra-Processed Organic
Entenmann's Organic Loaf CakeOrganic doesn't mean minimally processed!
• Score below 2: Very poor nutritional profile
• Score of 0: Often high in saturated fat, sodium, or added sugars
• High processing + low nutrition: Double red flag combination
• Missing nutrition score: Insufficient nutritional data available
Example: Poor Nutrition
Nordic Creamery Cultured ButterMinimal processing but nutritionally poor
• Score of 1.0: Single ingredient foods
• Score under 3.0: Minimal processing
• Short ingredient lists: Fewer additives and processing steps
• Recognizable ingredients: Whole foods and basic preparations
Examples of Excellent Processing:
• Score of 8+: Excellent nutritional profile
• Score of 5+: Good overall nutrition
• High protein foods: Get bonus points
• High fiber foods: Boost nutrition scores
Examples of Excellent Nutrition:
Examples: Whole grains, legumes, plain yogurt, simple sauces
Examples: Breakfast cereals, prepared meals, crackers
Examples: Candy, cookies, chips, sugary drinks
• Check both scores: Don't rely on just one metric
• Consider frequency: Higher processing OK for occasional foods
• Read ingredients: Scores reflect what you'll find in the list
• Compare similar products: Different brands vary significantly
• Don't fear all processing: Some (like fermentation) can be beneficial
• Balance your day: Mix of different score ranges is fine
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Always consult healthcare professionals for personalized dietary guidance.