To search this database, simply click on the three dots in the
upper right-hand corner of the web page, then click “Find”
To help you know the true health content of the foods you eat, thus making it easier to make healthy eating choices, we invite you to help us develop our database of what we call the “Four-Diamond Percentage Score,” or 4◊Score for short. This score is assigned to various foods and menu items, and ranges from 0-100, representing the percentage of the calories in the item that come from the four healthy sections (diamonds) of the Nutrition Star (see diagram to the right, along with The 4:1 Rule link for more information).
For instance, anything made of 100% whole plants and/or fatty seafood receives a 4◊Score of 100 (e.g., any whole fruit, vegetable, or grain, or any fatty seafood that is prepared without sugar, oil, white flour, or dairy products). Items such as most donuts, which contain no whole plants (100% sugar, oil, white flour, eggs, and oil) receive a 4◊Score of 0.
Eventually we hope that most foods, drinks, and meals will be labeled this way.
The 4◊Score does not take salt or anything else into consideration besides the source of the calories (which we are convinced is the most important determinant of health), so if you are salt-sensitive, take that into consideration.
We hope you will help us develop this database (our ultimate goal is to include this in the app we are hoping to develop)! If the item for which you are looking is not listed, please calculate the 4◊Score (and send us your calculations). Here’s how you do it:
First, look at the nutrition label, which includes the total calories, then the ingredients. Calculate the amount of calories that come from the foods in the “Four Diamonds” (“4◊“) by subtracting the amount of “Whatever” calories (those that come from sugar, oil, white flour, and animal products other than fatty seafood, such as beef, chicken, eggs, dairy) from the total. Remember that all calories come from fat (9 calories per gram), carbohydrates (4) and protein (4). For example, let’s take a look at a couple of types of Orville Redenbacher’s popcorn, all the calories from which come from corn and oil:
- The smartpop! BUTTER version has 120 calories per serving, 18 of which come from the 2 grams of fat. All carbs and protein contained in popcorn, in addition to one of the grams of fat, comes from the whole corn kernel (corn has a little less than 1 g of fat per serving). Remember that all fats that are found in plants are GOOD fats, but when they are processed out of the whole plant and turned into oil (thus excluding all the nutritious parts), then they are BAD fats. So, if 1 g of the fat found in this popcorn version is good, the other ~1 g is bad (bad fats come from any type of oil or animal products other than fatty seafood). So, Orville Redenbacher’s smartpop! BUTTER version has only 9 calories that come from the 1 gram of oil per serving, and the rest are 4◊ calories (111)! If there are 120 total calories and 111 4◊ calories, 92.5% of the total calories are 4◊ calories! So the 4◊Score is 92.5 (rounded up to 93).
- The ULTIMATE BUTTER version has 160 calories per serving, 81 of which come from the 9 grams of fat. Since one of those fat grams comes from corn, that leaves 8 grams of fat that come from oil. 8 (bad fat grams) x 9 (calories per gram of fat) = 72 non-4◊ calories. 160-72=88/160= 55% of the total calories are 4◊ calories. Thus the 4◊Score is 55.
Determining the exact 4◊Score for a particular food or meal will not always be so exact or straightforward, but all we can do is try – and I would contend strongly that a good estimate will be good enough to accomplish our goals. But when you calculate an item’s 4◊Score, please e-mail it to us! Here is what we’ve come up with so far:
- Almonds, Blue Diamond Smokehouse or Habanero BBQ: 89
- Almonds, Great Value Cinnamon Roasted: 84
- Applesauce, Mott’s Unsweetened (all flavors): 100
- Applesauce, Mott’s (sweetened): 50-56
- Cashews, Planters Deluxe: 94
- Cheez-IT crackers, Pepper Jack: 0
- Cereal, Kroger Chip Mates Cookie: 60
- Cereal, Malt O’ Meal Honey Nut Scooters: 67
- Cereal, Malt O’ Meal Mini-Spooners: 77
- Cereal, Malt O’ Meal Raisin Bran: 81
- Cereal, Quaker Life: 70
- Fruit blend, dried, Happy Village Mediterranean: 83
- Fruits, whole (any kind): 100
- Granola bar, Great Value Chocolate Chunk: 57
- Granola bar, Great Value Peanut Butter Chocolate Chip: 51
- Granola bar, Great Value S’Mores: 57
- Granola bar, Luna Lemonzest: 49
- Legume (anything that comes in a pod, such as beans and peas), whole (any kind): 100
- Pancake and waffle mix, Kodiak Power Cakes: 61
- Pancake mix, Krusteaz Buttermilk: 0
- Pancake mix, Krusteaz Honey Wheat: 50
- Popcorn, Great Value Light Butter: 75
- Popcorn, Orville Redenbacher, smartpop! BUTTER: 93
- Popcorn, Orville Redenbacher, ULTIMATE BUTTER: 55
- Potato chips, Red Rock Deli Lime & Cracked Pepper: 16
- Potato chips, baked, Lays Barbecue: 67?
- Pretzel pieces, Snyder’s Sweet Chili Garlic: 5
- Seeds, sunflower, BiGS Sea Salt and Cracked Pepper: 100
- Tortilla chips, baked, Tostitos (scoops): 84
- Tortilla chips, Great Value Salsa Verde: 58
- Trail mix, Great Value Tropical: 64
- Vegetables, whole (any kind): 100
- Waffle mix, Krusteaz Belgian: 0
- Wheat Thins crackers, Tomato & Basil: 60