How much of your diet is ultra-processed?
It's not just calorie-for-calorie: growing evidence says the share of ultra-processed food matters — snacks, ready meals, sweets, deli meats. Let's estimate how much of your day it takes up, meal by meal.
≈ 55% of your diet is packaged food: snacks, ready meals, sweets, deli meats, sauces. That's an average urban share, but there's room to move. Start with snacks — that's where UPF hides most: nuts, yoghurt or fruit instead of a bar and chips.
Sources: NOVA classification (Monteiro); BMJ 2024 umbrella review — high ultra-processed intake is linked to cardiometabolic and mental-health risks, partly independent of calories. This estimate is a rough self-observation aid.
How to use the result
How it works
We walk through your meals and estimate how much of the day is industrially formulated food: snacks, ready meals, sugary drinks, processed meats.
How to read the result
A category on its own is not a verdict. The practical step: swap one regular item for a less processed option and see if it sticks.
Limitations
The line between “processed” and “ultra-processed” isn't always sharp, and it can't determine your individual risk.
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Take the short health-factor map and see how this connects to your own lifestyle.