Is it the same as the Bazu Score?

No. The Bazu Score is yours, built from your last 30 days. The Nutrition Score is a food's, and it never changes per person.

Does portion size change it?

No. The score is per 100 grams, so a big plate of good food scores the same as a small one. Portion matters in a meal, where bigger foods count for more of the average.

Why can a sweet never score well?

Because its kind sets the range. Sweets run from 0 to 30 whatever the label says, the same way a vegetable runs from 85 to 100.

Bazu Score · Nutrition

Every food gets a number

From 0 to 100, the same for everyone. The kind of food sets the range it can reach. Its label moves it inside.

For informational use only. Not medical advice.

Nutrition score

out of 100Outstanding

Nutrition score

out of 100Outstanding

Nutrition score

out of 100Excellent

Nutrition score

out of 100Excellent

Nutrition score

out of 100Great

Nutrition score

out of 100Good

Nutrition score

out of 100Okay

Nutrition score

out of 100Poor

Nutrition score

out of 100Poor

Nutrition score

out of 100Bad

Salmon. Protein and dairy, 30 to 100. Fish starts at the top of protein and dairy.

Rule one

The kind of food sets the range

Every kind has a floor and a ceiling. A vegetable cannot score badly. A sweet cannot score well.

Vegetables85 to 100

Protein and dairy30 to 100

Fruits40 to 95

Fats30 to 92

Carbohydrates30 to 90

Zero-calorie drinks60 to 100

A dish scanned as one food35 to 85

Sweets0 to 30

Rule two

Inside a kind, better foods start higher

Some foods start above others in the same kind. This is where a food begins before its label moves it.

Vegetables

Every fresh vegetable is a best choice, so they all start at the top of their range.

Protein and dairy

Fish starts highest, then beans and lentils, then chicken, eggs and low-fat dairy. Red meat starts lower, processed meat lowest.

Fruits

Whole fruit starts above canned, dried fruit below that, and juice lowest.

Fats

Mostly unsaturated oils start high. The more saturated a fat, the lower it begins.

Carbohydrates

Intact whole grains start highest, then whole-grain products, then starchy vegetables. Refined grains start lowest.

Zero-calorie drinks

Water, plain tea and coffee. A zero-calorie sweetener on the list still counts against it.

A dish scanned as one food

A dish starts from what it is made of. Its salt and fat move it from there.

Sweets

Every sweet starts in the same low range. Sugar, fat and calories decide where it lands.

Rule three

The label moves it up or down

Good stuff pushes it up. Junk pulls it down. Never out of its range.

Whole-grain breadCarbohydrates, 30 to 90

Nutrition score

out of 100Outstanding

Pushes it up

Pulls it down

Bonuses add up to 20 at most. Nothing takes it past 90 or under 30, its range as a carbohydrate.

Rule four

Three things cap the score

No matter what the label says.

Deep-fried

Never above 55

Made with industrial fats

Never above 48

A risky additive on the list

Never above 55

On a plate

A meal is the average of its foods

Bigger portions count more. A balanced plate earns a few points, sweets on it cost a few.

Brown rice

Chicken

Broccoli

Averaged87

Balanced plate+7

The plate

The same food scores the same for everyone. Only your days change your number.

How the Bazu Score works

The Nutrition tab

Where your nutrition stands

Every meal you log feeds the Nutrition tab. Your averages, your targets, and how they move month to month.

Your nutrition snapshot

Your averages, plus targets for the goals you picked. Calories, protein, fiber, carbs, sugar, added sugar, saturated fat and good fats, by day, week or month.

Your 6-month nutrition trend

How your daily averages have changed month to month.

Your weight journey

Your daily calorie target and weight trend, tuned to your goal.

Where it comes from

The sources behind it

The ranges, starts and caps come from published standards and research, not from our opinion about food. Findings are associations, not medical advice.

The Mayo Clinic Diabetes Diet, 3rd editionMayo Clinic Press, 2023. The food pyramid and the best choices in each group.Red meat and processed meatIARC Monographs volume 114, World Health Organization Saturated fat and trans fat intakeWorld Health Organization guideline, 2023 Dietary fats and cardiovascular diseaseAHA presidential advisory, Sacks et al., Circulation 2017 Dietary Guidelines for Americans 2020 to 2025U.S. Departments of Agriculture and Health and Human Services Identifying whole grain foodsThe carb to fiber ratio, Mozaffarian et al., Public Health Nutrition 2013 Fruit consumption and risk of type 2 diabetesWhole fruit above juice, Muraki et al., BMJ 2013 Potato consumption and risk of type 2 diabetesMuraki et al., Diabetes Care 2016 Fiber and the fruit sugar responsePark et al., Current Developments in Nutrition 2019 Sugars intake for adults and childrenWorld Health Organization Food additive re-evaluationsEuropean Food Safety Authority

Nutrition facts come from vetted food databases: USDA FoodData Central, Open Food Facts and Edamam.

FAQ

Common questions

The number on a food or a meal, from 0 to 100. It rates how nutritious the food is from the kind of food it is and its nutrition label. It is one of the three pieces of your Bazu Score.