How Our Health Scores Work
Our scoring system is built on peer-reviewed nutritional science, translating complex dietary guidelines into simple, actionable scores.
The Overall Health Score
Every recipe receives an overall health score from 0-100, calculated from three subscores using a blend of weighted average and min-score drag:
How the Overall Score Is Calculated
Step 1 — Weighted average + min-score drag: The overall score blends the weighted average (70%) with the lowest subscore (30%). This prevents one irrelevant high score from inflating the result — for example, a candy bar's perfect sodium score shouldn't make it look healthy.
Step 2 — Nutritional emptiness penalty: Foods with very low protein and very low fiber receive a penalty, because high sub-scores from irrelevant metrics (e.g., low sodium on soda) shouldn't produce a good overall score.
Step 3 — Modifiers: Processing level (0-6% reduction) and cooking method (0-4% reduction) adjust the final score based on how the food is prepared.
What the Scores Mean
| Score Range | Rating | What It Means |
|---|---|---|
| 90-100 | Excellent | Nutrient-dense, well-balanced — eat freely. |
| 75-89 | Good | Solid everyday choice with minor trade-offs. |
| 60-74 | Fair | OK occasionally — could use improvement in one or more areas. |
| Below 60 | Poor | Significant nutritional concerns — best reserved for rare treats. |
Blood Sugar Stability Score
This score predicts how a meal will affect your blood glucose levels. Stable blood sugar is linked to sustained energy, better mood, and reduced risk of type 2 diabetes.
Key Factors
Total carbs minus fiber. Lower net carbs = more stable blood sugar. Target: under 35g per meal.
Higher fiber slows glucose absorption. We evaluate both total fiber (target: 10g+) and fiber-to-carb ratio (target: 15%+). Research shows 10g+ fiber significantly improves glycemic response.
Protein slows digestion and stabilizes blood sugar. Target: 20g+ per meal for optimal effect.
Added sugars spike blood glucose rapidly. We reward recipes with zero added sugar and penalize high amounts. Natural sugars from fruits have lower glycemic impact due to accompanying fiber.
High-GI ingredients (white rice, potatoes, white bread) cause faster glucose spikes than low-GI alternatives.
Fiber-Protein Equivalence
Our algorithm recognizes that fiber and protein have comparable effects on blood sugar control. A 2017 clinical trial found that higher fiber intake reduced insulin response, while a 2024 meta-analysis showed both nutrients slow glucose absorption through similar mechanisms (delayed gastric emptying).
This means high-fiber plant-based meals can achieve the same excellent scores as high-protein meals. For example, a quinoa salad with 10g fiber and 14g protein can score as well as a Greek yogurt parfait with 7g fiber and 24g protein.
Scientific Basis
Based on glycemic index research from the University of Sydney, American Diabetes Association guidelines, and multiple meta-analyses showing that fiber and protein both reduce postprandial glucose spikes by 20-55% through delayed gastric emptying and slowed glucose absorption.
Sodium Balance Score
This score evaluates sodium content against heart-health guidelines. Excess sodium is a leading contributor to hypertension and cardiovascular disease.
Sodium Thresholds (per serving)
| Sodium Level | Score Range | Context |
|---|---|---|
| ≤ 200mg | 96-100 | Exceptional (40% of AHA ideal) |
| ≤ 350mg | 90-95 | Very Good (70% of AHA ideal) |
| ≤ 500mg | 84-89 | Good (AHA ideal of 1,500mg/day ÷ 3 meals) |
| ≤ 650mg | 78-83 | Acceptable (under FDA limit) |
| ≤ 800mg | 70-77 | Slightly High (near FDA limit of 2,300mg/day) |
| > 1000mg | 35-60 | High to Excessive |
Sodium-to-Potassium Ratio
Research shows the Na:K ratio is more predictive of cardiovascular outcomes than sodium alone. Potassium helps counteract sodium's effects on blood pressure.
- Na:K ≤ 0.5: +5 point bonus (excellent balance)
- Na:K ≤ 1.0: +2 point bonus (good balance)
- Na:K ≥ 1.5: -2 point penalty
- Na:K ≥ 2.0: -5 point penalty (sodium dominant)
Scientific Basis
Based on American Heart Association guidelines (1,500mg/day ideal, 2,300mg/day maximum), FDA sodium reduction targets, and WHO recommendations. Na:K ratio research from the INTERMAP and INTERSALT studies demonstrates that potassium intake modifies cardiovascular risk from sodium.
Nutrient Quality Score
This score measures overall nutritional density, rewarding beneficial nutrients and penalizing harmful ones.
Positive Factors
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+
Fiber - Target: 10g+ per meal (14g per 1,000 cal)
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+
Protein - Target: 20-30g per meal
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+
Potassium - Target: 800mg+ per meal
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+
Unsaturated Fat % - Higher is better (olive oil, nuts, fish)
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+
Vegetable Content - Bonus for vegetable-forward meals
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+
Vegetable Diversity - Bonus for including multiple vegetable types
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+
Lean Protein Sources - Fish, poultry, legumes
Negative Factors
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-
Trans Fat - Severe penalty (any amount is harmful)
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-
Excess Saturated Fat - Penalty above 25% daily value
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-
Processed Meat - Bacon, sausage, deli meats
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-
Excessive Calories - Penalty above 800 cal/serving
Vegetable Diversity Bonus
Different vegetables provide unique phytonutrients, fiber types (soluble vs insoluble), and micronutrients that work synergistically. Research on the Mediterranean diet shows that vegetable variety is associated with better health outcomes independent of total vegetable quantity.
- 4+ vegetable types: +4 points (excellent diversity)
- 3 vegetable types: +3 points (good diversity)
- 2 vegetable types: +2 points (some diversity)
- 1 vegetable type: +1 point
Fiber-Protein Equivalence
Just like in Blood Sugar scoring, high fiber can substitute for high protein in achieving top Nutrient Quality scores. A plant-based meal with 10g+ fiber and moderate protein (14g+) can achieve the same score as a high-protein meal with less fiber. This reflects research showing that high fiber intake is a strong marker of diet quality, associated with reduced disease risk.
Scientific Basis
Based on Dietary Guidelines for Americans 2020-2025, which recommends 14g fiber per 1,000 calories, limiting saturated fat to <10% of calories, and eliminating trans fats. Protein targets from USDA RDA of 0.8g/kg body weight. Potassium target from AI of 4,700mg/day. Vegetable diversity benefits from Mediterranean diet research.
Score Modifiers
Processing Level
Ultra-processed foods are associated with increased health risks. We analyze ingredient processing levels and reduce scores accordingly.
- Whole foods: No reduction
- Moderately processed: 1-2% reduction
- Highly processed: Up to 6% reduction
Cooking Method
Some cooking methods preserve more nutrients or add fewer harmful compounds than others.
- Raw, Steaming: No reduction
- Baking, Roasting: 1.5-2% reduction
- Sauteing, Grilling: 2% reduction
- Deep Frying: 4% reduction
Scientific References
Dietary Guidelines & Recommendations
- Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Recommends 14g fiber per 1,000 calories, <10% calories from saturated fat.
- American Heart Association Sodium Guidelines. Target: <1,500mg/day for optimal cardiovascular health, maximum 2,300mg/day.
- World Health Organization. Recommends eliminating industrially-produced trans fats from food supply; sodium intake <2,000mg/day.
Fiber & Blood Sugar Research
- Goff HD et al. (2018). "Dietary fibre for glycaemia control." Bioactive Carbohydrates and Dietary Fibre. Meta-analysis showing fiber reduces fasting blood glucose by 9.97-15.3 mg/dL.
- Miketinas DC et al. (2017). "Effects of Higher Dietary Protein and Fiber Intakes at Breakfast on Postprandial Glucose." Nutrients. RCT showing fiber reduced insulin response more than protein affected glucose.
- Jovanovski E et al. (2021). "Effects of dietary fiber on glycemic control and insulin sensitivity in patients with type 2 diabetes." Journal of Functional Foods. Recommends 7.6-8.3g/day soluble fiber for glycemic control.
- Wolever TMS. (2024). "The Effect of Adding Protein to a Carbohydrate Meal on Postprandial Glucose." Journal of Nutrition. Meta-analysis: each gram protein per gram carbohydrate reduces glucose AUC by 10-55%.
Sodium & Cardiovascular Health
- INTERSALT Cooperative Research Group (1988). "Intersalt: an international study of electrolyte excretion and blood pressure." BMJ. Established Na:K ratio as predictor of cardiovascular outcomes.
- INTERMAP Study. Demonstrated that potassium intake modifies cardiovascular risk from sodium across populations.
Glycemic Index Research
- University of Sydney GI Research Service. Glycemic index database and methodology. Fructose GI: 35, Lactose GI: 69, Glucose GI: 100+.
- Bantle JP et al. (1992). Studies showing fructose-containing meals produce 24% lower plasma glucose than isocaloric starch meals.
Diet Quality & Vegetable Diversity
- PREDIMED Trial. Mediterranean diet research demonstrating benefits of vegetable variety and olive oil consumption for cardiovascular outcomes.
- Monteiro CA et al. (2019). "Ultra-processed foods: what they are and how to identify them." Public Health Nutrition. NOVA food classification system for processing levels.
- Institute of Medicine. Dietary Reference Intakes: 14g fiber per 1,000 calories, 4,700mg potassium/day.
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