Macronutrient score

How we score the macronutrient profile of a food, and what the number means.

Reference

EFSA Dietary Reference Values (2017) — macronutrient energy percentage ranges for adults.

European Food Safety Authority. Dietary reference values for nutrients: Summary report. EFSA Supporting Publications 2017;14(12):e15121E.

Target ranges

Protein 10 – 35% of energy

Fat 20 – 35% of energy

Carbohydrates 45 – 60% of energy

Fiber bonus Up to +10 points for ≥ 2.5 g fiber per 100 g

How it works

We calculate what percentage of the food's total energy comes from each macronutrient (protein × 4 kcal/g, fat × 9 kcal/g, carbohydrates × 4 kcal/g). Each percentage is then scored against the EFSA range: 100 points if inside the range, decreasing linearly as it moves outside.

The three component scores are averaged, and a fiber bonus of up to 10 points is added for fiber-rich foods. The final score is capped at 100.

What a low score means

A low macro score means the food's energy is heavily concentrated in one macronutrient (e.g. butter is nearly all fat). It does not mean the food is unhealthy — it means it is not nutritionally balanced on its own. Context matters: olive oil has a low macro score but is a valuable part of a healthy diet.