Fiber-to-Calorie Density Calculator
Assess the quality of your food based on its fiber content relative to calories.
Enter Food Details
Your Score
Enter fiber and calorie values to see the score.
The Fiber-to-Calorie Density score is a powerful concept for evaluating food quality. It helps you look beyond just calories and see how much nutritional value (specifically fiber) you're getting for your caloric "buck."
Foods with a high score are typically whole, unprocessed plant foods. They help you feel full and satisfied on fewer calories, support stable blood sugar, and promote a healthy digestive system. A diet rich in high-density foods is a cornerstone of long-term health and weight management.
Score Interpretation Guide
| Score (g per 100 kcal) | Rating | Typical Foods |
|---|---|---|
| ≥ 2.5 | Excellent | Leafy greens, broccoli, beans, lentils, berries |
| 1.5 - 2.4 | Good | Most fresh fruits, whole grains, sweet potatoes |
| 0.7 - 1.4 | Fair | Potatoes, corn, some whole-grain breads |
| < 0.7 | Low | White bread, sugary snacks, cheese, oils, most meats |
A Note on Healthy Fats & Proteins
This score is a tool for assessing carbohydrate quality, not a definitive judgment on all foods. Many healthy foods, like nuts, seeds, and avocados, are rich in healthy fats and will naturally have a lower fiber density score. Similarly, lean proteins like chicken or fish have no fiber. These foods are essential parts of a balanced diet. Use this tool to make better choices within carbohydrate-rich food groups (like grains, fruits, and starchy vegetables).