About Plate & Pill and how we rate foods

Where our information comes from

We base health and safety statements on public, authoritative sources: the U.S. Food and Drug Administration (FDA), the NIH Office of Dietary Supplements and National Center for Complementary and Integrative Health (NCCIH), MedlinePlus from the U.S. National Library of Medicine, the USDA, the National Cancer Institute, and the World Health Organization. Each page lists the sources it relies on.

We avoid claims that a food treats, cures or prevents disease, and we never give medicine doses. Where research is early or mixed, we say so.

How to read our pages

Plate rating (0–100). An editorial score summarizing a food's overall nutrient density and how it fits an everyday healthy diet. It is a rough guide for comparing foods, not a medical or scientific measure, and it doesn't account for your personal health needs.

Glycemic index (GI). How quickly a carbohydrate food raises blood sugar compared with pure glucose (100). Low is 55 or less, medium 56–69, high 70 or more. Values are approximate: ripeness, variety, cooking and what you eat it with all change the real effect. Reference: Glycemic Index Research and GI News (University of Sydney).

Pesticide residue. A rough relative guide (lower, moderate, higher), not a lab measurement. For measured residue data, see the USDA Pesticide Data Program. Rinsing produce under running water is a good habit either way.

Nutrient facts can be checked in USDA FoodData Central.

Photos come from Unsplash under the Unsplash License; each food page credits its photographer.

Corrections

Pages are reviewed periodically and show their last review date. If you spot an error, please let us know so we can fix it.