Understanding the Two-Score System

Why we use two independent scores to evaluate food quality, and how they work together to give you the complete picture.

πŸ“š 12 min readβ€’πŸŽ― Essential Guideβ€’πŸ“Š Based on 1,835,161 products

Why Two Scores Instead of One?

Traditional single-score systems fail to capture the complexity of food quality. A product can be minimally processed but nutritionally poor (like pure sugar), or ultra-processed but fortified with nutrients (like protein bars). Our two-score system recognizes this fundamental truth.

Single Score Problems

  • β€’ Can't distinguish processing from nutrition
  • β€’ Oversimplifies complex trade-offs
  • β€’ Misleads consumers about food quality
  • β€’ Ignores individual dietary needs

Two-Score Advantages

  • β€’ Clear separation of concerns
  • β€’ Reveals hidden ultra-processing
  • β€’ Identifies nutritious processed foods
  • β€’ Enables personalized thresholds

Real Examples That Prove the Point

WHITE GRANULATED SUGAR

Cha-ching - Single ingredient, terrible nutrition

1.0
Minimal
Processing
2.0
Poor
Nutrition

DIET ORANGE SODA

Shoprite - Ultra-processed, zero calories

10.3
Ultra
Processing
5.0
Good
Nutrition

PLAIN NON-FAT GREEK YOGURT, PLAIN

Chobani - Minimally processed, high protein

1.0
Minimal
Processing
7.0
Excellent
Nutrition

Processing Score (PS): How Much Has It Changed?

The Processing Score measures industrial transformation from whole foods. Starting at 1 for single ingredients, it increases with each layer of processing, additives, and industrial techniques. There's no upper limitβ€”the most processed foods can score 30+.

6.5Highly
Processing Score
Minimal
Processed
Highly
Ultra
120+
Distribution: Minimal 15.7% | Processed 27.9% | Highly 25.4% | Ultra 31.0%

Base Score Calculation

  • 1.0: Single ingredient (apple, egg, milk)
  • 1.5: 2-3 simple ingredients (nut butter, cheese)
  • 3.5: Basic processing (bread, yogurt)
  • 5.0: Standard processed (crackers, cereal)

Processing Penalties

Major Penalties

  • β€’ Artificial ingredients: +2.0
  • β€’ Hydrogenated oils: +1.5
  • β€’ High Fructose Corn Syrup: +1.5

Moderate Penalties

  • β€’ Modified starches: +0.8
  • β€’ Chemical preservatives: +0.6-1.5
  • β€’ Natural flavors: +0.3

Processing Levels

Level 1
Minimally Processed - 15.7% of products

Whole foods, simple ingredients, kitchen techniques

Level 2
Processed - 27.9% of products

Basic processing, simple additives, familiar ingredients

Level 3
Highly Processed - 25.4% of products

Multiple additives, significant industrial processing

Level 4
Ultra-Processed - 31.0% of products

Industrial formulations, numerous additives, lab-created ingredients

Nutrition Score (NS): What's the Nutritional Value?

The Nutrition Score evaluates the balance of beneficial nutrients versus harmful components on a 0-10 scale. Higher scores indicate better nutritional value, considering protein, fiber, vitamins, and minerals against sugar, sodium, and unhealthy fats.

5.5Good
Nutrition Score
Poor
Fair
Good
Excellent
010

Positive Factors (Add Points)

  • Protein: Up to +3 points
  • Fiber: Up to +2 points
  • Fruits/Vegetables: Up to +2 points
  • Fermented dairy: +1 point
  • Whole grains: +1 point

Negative Factors (Subtract Points)

  • Added sugars: Up to -3 points
  • Sodium: Up to -2 points
  • Saturated fat: Up to -2 points
  • Trans fat: -1.5 points
  • Low nutrient density: -1 point

Score Ranges

8-10
Excellent - High protein/fiber, minimal negatives

Examples: Plain Greek yogurt, quinoa, salmon

5-7
Good - Balanced nutrition profile

Examples: Whole grain bread, low-fat milk, lean meats

3-4
Fair - Some nutritional value

Examples: White bread, fruit juice, processed cheese

0-2
Poor - High sugar/sodium, low nutrients

Examples: Candy, soda, potato chips

Using Both Scores Together

The real power comes from using both scores together. This reveals four distinct categories of foods, each requiring different consideration in your diet.

Best Choice

2.5
Minimal
Processing
8.0
Excellent
Nutrition

Low PS + High NS

Minimally processed, nutrient-dense foods. The gold standard for health.

Examples: Fresh fruits, vegetables, plain yogurt, whole grains

Good Processed

7.0
Highly
Processing
7.5
Excellent
Nutrition

High PS + High NS

Processed but nutritious. Convenient options with nutritional benefits.

Examples: Fortified cereals, protein bars, meal replacements

Simple but Empty

2.0
Minimal
Processing
2.0
Poor
Nutrition

Low PS + Low NS

Minimally processed but nutritionally poor. Natural doesn't mean healthy.

Examples: Sugar, white rice, fruit juice, coconut oil

Avoid

12.0
Ultra
Processing
1.5
Poor
Nutrition

High PS + Low NS

Ultra-processed and nutritionally poor. The worst combination.

Examples: Candy, chips, soda, frozen dinners

Setting Your Personal Thresholds

Everyone's dietary needs and goals are different. Use these guidelines to set your personal thresholds for both scores.

πŸ₯— Strict Health Focus

PS ≀ 3.5 (Minimal only)
NS β‰₯ 7 (Excellent nutrition)

For maximum health benefits. Focuses on whole foods and minimally processed options with high nutritional value. Best for health conditions or weight loss.

βš–οΈ Balanced Approach

PS ≀ 8.0 (Avoid ultra-processed)
NS β‰₯ 5 (Good nutrition)

Practical for most people. Allows some processed foods while maintaining good nutrition. Sustainable for long-term healthy eating.

🎯 Flexible Living

PS ≀ 10 (Limit extreme processing)
NS β‰₯ 3 (Basic nutrition)

For busy lifestyles or gradual improvements. Allows convenience foods while avoiding the worst options. Good starting point for dietary changes.

Common Misconceptions

❌ "Natural means healthy"

Sugar, salt, and saturated fats are natural but can be harmful in excess. Our Processing Score is low for these (PS: 1), but the Nutrition Score properly reflects their poor nutritional value.

❌ "All processed food is bad"

Some processing improves nutrition (fortified milk, frozen vegetables) or safety (pasteurization). Our system distinguishes beneficial processing from harmful ultra-processing.

❌ "Organic equals less processed"

Organic products can be highly processed. Organic cookies, chips, and sodas often score PS > 10. Processing method matters more than organic certification.

❌ "Expensive means healthier"

Premium brands often score worse than store brands. Price reflects marketing and packaging more than food quality. Always check the scores.

Key Takeaways

  • βœ“Two scores reveal the truth: Processing and nutrition are independent factors that both matter for health.
  • βœ“50% of products are ultra-processed: Half of grocery items score PS > 6.5, revealing the extent of industrial food processing.
  • βœ“Set personal thresholds: Use PS ≀ 6.5 and NS β‰₯ 5 as a balanced starting point, then adjust for your needs.
  • βœ“Look for Low PS + High NS: The best foods minimize processing while maximizing nutritional value.
  • βœ“Question assumptions: Natural doesn't mean healthy, organic doesn't mean unprocessed, expensive doesn't mean better.

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.