How we score
Every CleanPlate score is a three part code, like BA3. Each part is graded on its own. No brand pays for a rating, and every score comes from the product's published label.
01 Nutritional value, A to E
How much real nutrition does the product deliver? We score fourteen nutrients: protein, dietary fibre, calcium, iron, vitamin A, vitamin C, vitamin D, zinc and six B vitamins (B1, B2, B3, B6, B12 and folic acid). Each is measured against ICMR-NIN 2020 reference values, both per 100 g and per 100 kcal, so a calorie-dense product can't look nutritious just by being heavy.
- Protein quality counts. Protein is weighted by digestibility (DIAAS). Dairy and eggs count in full; wheat and nuts count half.
- Fortification counts, conservatively. Added vitamins and minerals are discounted for how well the body absorbs them, and together they can add at most 40 points. Added fibre such as FOS or inulin is treated the same way. If fortification changes the grade, the score carries an [F].
02 Ingredient and label integrity, A to E
How clean and whole is the ingredient list, and is the label honest about it? We score six dimensions.
| Dimension | What we look at |
|---|---|
| Base processing | Whole grains, pulses and real foods vs refined flour and isolates |
| Fat and oil quality | Cold pressed and traditional fats vs palm oil and hydrogenated fats |
| Sweeteners | No added sugar vs sugar, syrups and artificial sweeteners |
| Additive burden | How many additives, and which ones |
| Colour | Natural colours vs synthetic dyes |
| Flavour | Real ingredients vs artificial flavouring |
Then we check the label itself, following FSSAI's labelling and claims rules. A product carries an [L], and loses points, when its promise is hollow: the ingredient in its name is missing, or a flavouring named for it does the work (a “butter” biscuit with artificial butter flavour), or a claim anywhere on the pack fails FSSAI's threshold (“high protein” below 11 g per 100 g, “no added sugar” with honey). An ingredient that is real and disclosed is not penalised, however small, and a name that honestly says “strawberry flavoured” is fine; we explain both on the product page. We also check the nutrition panel against the ingredients: a figure the listed ingredients can't supply, such as high fibre in a plain refined-flour noodle, earns no credit and carries an [L] if it would have lifted the nutrition grade. Every claim we checked is set out on the product page under Claims vs reality.
Serious red flags cut the whole ingredient score and carry an [R]: banned dyes, the carcinogen-flagged dye erythrosine (E127), partially hydrogenated oils (including “hydrogenated” fats the label doesn't confirm as fully hydrogenated), potassium bromate, and the “Southampton Six” azo dyes. Only the most severe one applies. They never stack.
03 Risk nutrients, 1 to 5
How risky is eating this regularly? We score four things: how energy-dense it is, what share of its calories come from free sugar and from saturated fat, and how much sodium it carries per calorie. A product with one very poor dimension can't score better than 3. Trans fat cuts the score further. 1 is clean. 5 is a product to avoid.
The verdict
| Verdict | What it means |
|---|---|
| Excellent, Very good | A strong everyday choice |
| Good | Reasonable, with a trade-off or two |
| Fair | Occasional use |
| Poor, Very poor | A rare treat, or worth swapping out |
What we don't do
- We don't take money, samples or sponsorships from food brands.
- We don't grade on a curve. Cheese is scored on its real sodium and saturated fat, like everything else.
- We don't score whole, unprocessed foods like milk, eggs or grains. The method is built for packaged products.
Scores assume an Indian adult eating about 2000 kcal a day (ICMR-NIN 2020). They are general information, not medical advice. Talk to a doctor or dietitian about your own needs.