Diet Risk Score Calculator

Your details

Includes burgers, fried chicken, delivery pizza and similar takeout meals.
Refined-grain bread and similar refined-carbohydrate staples.
Packaged crisps, popcorn, pretzels and other salty snack foods.
Processed meats including hot dogs, bacon, salami, ham and other cured or smoked meats. Any consumption scores the maximum for this group.
Includes regular sodas, sweetened fruit juices, sports drinks and energy drinks.
All unsalted or lightly salted nuts, seeds and natural nut butters count here.
Includes all seafood: oily fish (salmon, mackerel), white fish, and shellfish.
All vegetables, fresh, frozen or cooked - excluding potatoes and chips.
All fresh, frozen or canned fruit, and 100% fruit juice (one glass counts as one serving).
Diet Risk ScoreLow risk
5/ 27

Total dietary risk score (0 = lowest risk, 27 = highest risk)

Unhealthy food sub-score4/ 15
Protective food sub-score1/ 12
Fast food score1/ 3
Bread score1/ 3
Salty snacks score1/ 3
Processed meats score0/ 3
Sweet drinks score1/ 3
Nuts and seeds score0/ 3
Fish score1/ 3
Vegetables score0/ 3
Fruit score0/ 3
5 points
Low risk<8Moderate risk8-18High risk18+

Your Diet Risk Score is 5/27 - low dietary risk.

  • Your unhealthy food sub-score is 4/15 and your protective food deficit score is 1/12.
  • Your highest-scoring group is fast food (1/3). Try cooking at home 1-2 more nights a week to cut fast food frequency.

Next stepKeep up these habits. A Mediterranean or DASH-style diet pattern scores well and is backed by strong evidence for cardiovascular protection.

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