Choose better food alternatives.
30 seconds for 3 years of life.
Set your age and sex, choose your goal, then pick 2 foods.
Type or slide to set your age
Official food composition tables from 6 countries and regions, checked value by value against the original files.
Number of foods. Solid: mainly eaten there. Striped: eaten widely, placed by the country of its data table.
How a food gets its region. Each food sits in the region where it is mainly eaten, such as natto in East Asia or feijoada in South America. Foods eaten all over the world, like apples or chicken, sit in the region of the table their numbers come from.
Number of foods taken from each table.
Result of the checks, by number of foods.
Number of foods in each NOVA processing group.
Ultra-processed foods lose 6 points from the longevity score. A large 2025 study linked them to lower odds of healthy ageing.
Every score is per 100 g, uses fixed rules, and lists every point it adds or takes away.
The longevity score follows the Alternative Healthy Eating Index, the eating pattern most strongly linked to healthy ageing in a study of 105,015 people followed for up to 30 years. Each food starts from its food type, then gains points for fibre, protein, long-chain omega-3, healthier fats and potassium, and loses points for free sugar, saturated fat, salt and industrial trans fat.
Tessier et al., Nature Medicine, 2025
Weight loss, protein and pre-workout scores are half longevity and half the goal itself, so a food never wins a goal while being poor for long-term health. Weight loss rewards fewer calories and more protein and fibre per calorie. Protein rewards protein per 100 g and per calorie, and complete protein. Pre-workout rewards quick carbs with little fat and fibre.
Your daily needs come from the official reference values for your age and sex. Nutrients that matter more for you, such as iron for women under 51, or vitamin D and B12 after 50, earn extra points, and salt counts more from age 51.
NASEM Dietary Reference Intakes, NIH Office of Dietary Supplements; Dietary Guidelines for Americans 2020 to 2025; PROT-AGE 2013
The evidence on saturated fat is mixed. Cutting it lowered heart events by about 17% in trials, with no clear effect on deaths. So milk, yogurt and cheese carry no saturated fat penalty, butter, ghee and cream carry half, and only the part above 10% of a food's calories counts.
Hooper et al., Cochrane Review, 2020
Each food is placed in a NOVA processing group from 1 (fresh or minimally processed) to 4 (ultra-processed), based on how its source describes it. Group 4 loses 6 points.
Monteiro et al., NOVA classification; Lane et al., BMJ, 2024
Food Compass scores single foods and was linked to lower risk of death, but it needs details official tables do not hold, such as additives and specific processing steps. So the site keeps the diet pattern with the strongest evidence at its core and borrows only what official data can support.
Mozaffarian et al., Nature Food, 2021; O'Hearn et al., Nature Communications, 2022