Understanding the Two-Score System
Processing Score (1-32+)
Lower is Better
Measures how much a food has been processed, from single ingredients to ultra-processed.
- 1-2.5: Minimal
- 2.6-5.0: Processed
- 5.1-8.0: Highly
- 8.0+: Ultra
Nutrition Score (0-10)
Higher is Better
Measures nutritional quality by rewarding protein and fiber and penalizing sugar, sodium and saturated fat.
- 8-10: Excellent
- 5-7: Good
- 2-4: Fair
- 0-1: Poor
Key Principles
- 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
Reading Processing Scores (1-32+)
Processing scores start at 1.0 for single ingredients and increase based on the number and type of processing steps and additives:
Minimal Processing (1-2.5)
Single ingredients or foods with minimal processing steps.
Processed (2.6-5.0)
Foods with some processing but still recognizable ingredients.
Ultra-Processed (8.0+)
Highly processed foods with many additives, preservatives, and artificial ingredients.
Reading Nutrition Scores (0-10)
Nutrition scores are calculated by adding points for protein and fiber and subtracting points for sugar, sodium, saturated fat, trans fat and cholesterol:
Positive Factors
- Protein: Strongest boost
- Fiber: Significant boost
- Fermented Dairy: Minor boost
Negative Factors
- Added Sugars: Strongest penalty
- Trans Fat: Strongest penalty
- Sodium: Significant penalty
- Saturated Fat: Significant penalty
Example: Why Single Ingredients Can Have Low Nutrition Scores
How Scores Work Together
The Sweet Spot
Look for foods with low processing scores (under 5) and high nutrition scores (5+) for everyday eating.
Trade-offs
Some foods have one good score but not the other. Consider your priorities and overall diet.
Common Score Patterns
- Whole Foods: Usually have excellent processing scores (1.0 for a single ingredient) 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
Common Score Patterns & Examples
Score Pattern Guide
Excellent Both (Low Processing + High Nutrition)
Single ingredient whole foods with great nutritional profiles
Moderate Both (Balanced Processing + Nutrition)
Lightly processed foods with decent nutritional value
High Processing + Good Nutrition · Consider Context
Ultra-processed but nutritionally enhanced (fortified foods)
Low Processing + Poor Nutrition · Use Sparingly
Single ingredients that are nutritionally poor (high fat/sugar)
Poor Both (High Processing + Poor Nutrition) · Occasional Treats
Ultra-processed with poor nutritional profiles
Red Flags to Watch For
Processing Red Flags
- 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
Nutrition Red Flags
- 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: Ultra-Processed Organic
Organic doesn’t mean minimally processed!
Example: Poor Nutrition
Minimal processing but nutritionally poor
Green Flags to Look For
Processing Green Flags
- 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
Nutrition Green Flags
- 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 Processing:
- Single grains/legumes: 1.0
- Plain flour: 1.0
- Pure spices: 1.0
Examples of Excellent Nutrition:
- Legumes/beans: 8-10
- Whole grains: 8-10
- Seeds: 8-10
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Quick Shopping Reference
Everyday Foods
Look for these score ranges for daily staples:
- Processing Score: Under 5
- Nutrition Score: 5 or higher
Examples: Whole grains, legumes, plain yogurt, simple sauces
Occasional Foods
Moderate choices for regular but limited consumption:
- Processing Score: 5-8
- Nutrition Score: 3-6
Examples: Breakfast cereals, prepared meals, crackers
Treat Foods
Save these for special occasions:
- Processing Score: 8+
- Nutrition Score: Under 3
Examples: Candy, cookies, chips, sugary drinks
Pro Shopping Tips
- 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