Surprising Category Insights
Most Ultra-Processed Category
15.2: Cakes & Pastries, the highest average Processing Score of any category we compare
Most Nutritious Category
8.4: Pasta & Noodles, the highest average Nutrition Score of any category we compare
Biggest Category Surprises
- Frozen Vegetables: Score 2.5 on average, lower than many products marketed as fresh
- Honey & Syrups: Processing Score of 3.5 despite being close to a single ingredient
- Cakes & Pastries: Huge variation, holding both pure ingredients and long formulations
- Oils & Vinegars: Low processing (1.7) but a modest Nutrition Score (3.5) from calorie density
Most & Least Processed Categories
Most Processed Categories
Most processed categories by average processing score
Least Processed Categories
Least processed categories by average processing score
Categories with Most Variation
These categories have the biggest spread in processing scores - meaning they contain both excellent and terrible products. Shopping carefully within these categories matters most:
Cakes & Pastries
Highest variation in database
Best Options:
Avoid:
Industrial cake mixes and frosted products
Cookies & Crackers
Thousands of products
Best Options:
Simple ingredient crackers and plain oatmeal cookies
Avoid:
Gingerbread house kits and heavily decorated cookies
Chocolate
Thousands of products
Best Options:
Baker's Unsweetened Chocolate (Score: 1.0)
Pure dark chocolate bars
Avoid:
Candy bars with multiple fillings and artificial ingredients
Hidden Champions in Ultra-Processed Categories
Even in the most processed categories, there are excellent options. These are the best products we found in typically ultra-processed categories:
Category Champions
Best products found in typically ultra-processed categories
Nutrition Score Champions by Category
Categories with the highest average nutrition scores - these are nutritional powerhouses:
Categories with the highest average nutrition scores
Key insight: Whole food categories (grains, seeds, legumes) consistently have both low processing scores AND high nutrition scores - the sweet spot for healthy eating.
Smart Shopping Strategies by Category
High-Risk Categories
Approach with caution - most products are ultra-processed:
- Cakes & Pastries
- Cookies & Crackers
- Chewing Gum & Mints
- Frozen Breakfast Items
- Ready-Made Meals
Strategy: Read ingredients carefully, look for minimal lists
Mixed Categories
Wide variation - great and terrible options exist:
- Chocolate
- Baking Decorations
- Cake Mixes
- Other Frozen Desserts
- Sweet Bakery Products
Strategy: Compare products within category, huge differences
Less Processed Categories
Generally excellent choices with minimal processing:
- Honey
- Frozen Vegetables
- Vegetable Oils
- Grains & Seeds
- Green Supplements
Strategy: Focus shopping here for staples and basics
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 from Category Analysis
- Category matters more than brand: Even ultra-processed categories like cakes contain excellent single-ingredient options.
- Frozen vegetables excel: Score 2.5 average - better processing than many "health" products due to minimal ingredients.
- Variation is key: Categories with the highest variation (like cakes) include both the lowest- and highest-scoring options, so comparing labels matters most here.
- Whole food categories dominate nutrition: Grains, seeds, and legumes consistently have both low processing and high nutrition scores.
- 445K+ products analyzed: These patterns emerge from comprehensive real product data, not estimates or assumptions.