Healthy foods
Which foods count as healthy? This list ranks 40 foods by the Foodisco Health Score. Per 100 grams, the score sums up how much protein, fiber and micronutrients a food provides and how much sugar, saturated fat, salt and energy density weigh against it. The values come from the German food code BLS 4.0. The score is a simplified guide, not a verdict on what is healthy for you: nuts and oils lose points for their energy density although they can make sense in moderation.
Top 8 per category by Health Score (per 100 g)
Vegetables
| # | Food | Health Score | kcal |
|---|---|---|---|
| 1 | Soybeans | 93 / 100 | 157 |
| 2 | Curly kale raw | 86 / 100 | 53 |
| 3 | Artichoke | 81 / 100 | 44 |
| 4 | Broccoli | 80 / 100 | 35 |
| 5 | Brussels sprouts | 80 / 100 | 40 |
| 6 | Stinging nettle raw | 80 / 100 | 46 |
| 7 | Garden cress raw | 80 / 100 | 31 |
| 8 | Garlic raw | 80 / 100 | 97 |
Fruit
| # | Food | Health Score | kcal |
|---|---|---|---|
| 1 | Blackberry | 70 / 100 | 49 |
| 2 | Strawberry | 68 / 100 | 38 |
| 3 | Avocado raw | 67 / 100 | 132 |
| 4 | Blueberry | 66 / 100 | 61 |
| 5 | Orange raw | 66 / 100 | 49 |
| 6 | Guava raw | 66 / 100 | 45 |
| 7 | Redcurrant | 66 / 100 | 39 |
| 8 | Quince raw | 63 / 100 | 53 |
Legumes, nuts and seeds
| # | Food | Health Score | kcal |
|---|---|---|---|
| 1 | Almonds | 81 / 100 | 544 |
| 2 | Chia seeds | 81 / 100 | 479 |
| 3 | Flaxseeds | 81 / 100 | 470 |
| 4 | Tofu | 81 / 100 | 115 |
| 5 | Sweet almond butter (100 % pure) | 81 / 100 | 559 |
| 6 | Poppy seed | 81 / 100 | 528 |
| 7 | Pine nut | 81 / 100 | 660 |
| 8 | Sunflower seeds | 75 / 100 | 564 |
Fish and seafood
Dairy
| # | Food | Health Score | kcal |
|---|---|---|---|
| 1 | Quark | 75 / 100 | 66 |
| 2 | Mozzarella min. 20 % fat in dry matter | 71 / 100 | 158 |
| 3 | Emmental | 71 / 100 | 374 |
| 4 | Brie cheese min. 60 % fat in dry matter | 66 / 100 | 329 |
| 5 | Edam | 66 / 100 | 355 |
| 6 | Skyr Icelandic style strained yogurt < 10 % fat in dry matter | 65 / 100 | 64 |
| 7 | Cottage cheese | 65 / 100 | 73 |
| 8 | Cream cheese | 60 / 100 | 165 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which foods are especially healthy?
By the Foodisco Health Score, Soybeans (93 out of 100), Curly kale raw (86) and Artichoke (81) lead. The score rates each food on its own per 100 grams. A healthy diet comes from the mix across the day, not from single winners.
How is the Health Score calculated?
The score starts at 50 points. Protein, fiber, low energy density and micronutrients add points. A lot of sugar, saturated fat, salt and high energy density take points away. The result is between 0 and 100 and always refers to 100 grams. The app uses a more nuanced score, this page uses the simplified version.
Is a food with a low score unhealthy?
No. A low score only means the food brings a lot of energy, sugar, fat or salt per 100 grams. Olive oil, cheese or chocolate have their place in small amounts. Quantity and the overall picture are what count.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
More lists
- Foods high in protein
- Foods high in fiber
- Foods high in vitamin D
- Foods high in vitamin C
- Foods high in vitamin B12
- Foods high in vitamin A
- Foods high in vitamin E
- Foods high in vitamin K
- Foods high in folate
- Foods high in calcium
- Foods high in iron
- Foods high in magnesium
- Foods high in potassium
- Foods high in zinc
- Foods high in iodine
How much of it is on your plate?
Foodisco recognises your meal from a photo and shows nutrition, protein and more for the whole day.
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