Ultra-Processed Food Share Calculator

Understanding the ultra-processed food share calculator — concept and principle

This calculator shows what percentage of your daily energy comes from ultra-processed foods (UPF). Enter the calories you ate from ultra-processed products and your total calories for the day, and it returns the UPF share. Surveys report diets this way, so you can compare yourself with national averages.

9 of the 21 squares are ultra-processed — 42.86% of the day’s calories.

How it is calculated

UPF share (%) = calories from ultra-processed foods ÷ total calories × 100

Both inputs are in kcal for the same period, usually one day or the average of several days. "Ultra-processed" means foods in group 4 of the NOVA classification.

The principle

NOVA, developed by Carlos Monteiro and colleagues at the University of São Paulo, sorts foods by the extent and purpose of processing rather than by nutrients: (1) unprocessed or minimally processed foods such as vegetables, eggs, milk, rice and meat; (2) culinary ingredients such as oil, sugar and salt; (3) processed foods such as canned vegetables, cheese and simple bread; and (4) ultra-processed products, industrial formulations made largely from extracted substances, often with flavourings, emulsifiers or colours, such as soft drinks, packaged snacks, instant noodles and reconstituted meats. In a controlled NIH feeding trial, people on an ultra-processed diet ate about 500 kcal per day more than on an unprocessed diet matched for presented nutrients.

Worked example

Inputs: calories from UPF = 900 kcal, total calories = 2,100 kcal.
Divide: 900 ÷ 2,100 = 0.4286.
Multiply by 100: UPF share = 42.86%.

Each point is the calculator re-run with only “Total calories” changed; the gold point is the default example. Change the inputs above and this chart follows your numbers.

Total calories	UPF share
525	171.43%
1,050	85.71%
1,575	57.14%
2,100	42.86%
2,625	34.29%
3,150	28.57%
4,200	21.43%

How to read the result

National dietary surveys estimate that ultra-processed foods supply roughly 55–60% of energy in the UK and US, while many Asian and Mediterranean diets are far lower. A share of 42.86% is below those averages but still means more than two of every five calories come from group 4 products. Observational studies link higher intake with obesity, type 2 diabetes and heart disease, though causation is debated. Use it to find which products drive the share and swap a few for less processed options.

Common mistakes

Classifying food by how it looks rather than its ingredients; a packaged loaf with emulsifiers and preservatives is group 4, while bread made only from flour, water, yeast and salt is group 3.
Counting home-cooked dishes as processed because they contain oil or salt.

Keep in mind: NOVA classification of mixed or unfamiliar products can be ambiguous, and the share says nothing about salt, sugar or fibre on its own. This is not a diagnosis or a personal diet prescription.

Frequently asked questions

Is all processed food unhealthy?

No. Group 3 foods such as canned beans or cheese are separate from ultra-processed products, and freezing or pasteurising is minimal processing.

How do I recognise an ultra-processed food on a label?

Look for ingredients you would not use at home, such as maltodextrin, hydrolysed proteins, flavourings or emulsifiers.

Sources: Monteiro CA et al. The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition 2018;21(1):5–17. · Hall KD et al. Ultra-processed diets cause excess calorie intake and weight gain. Cell Metabolism 2019;30(1):67–77.

Checked 8 Nov 2026. Monteiro et al., NOVA classification.

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