Grocery basket nutrition score

Count the items in your weekly shop by food group and see how the balance compares with the Eatwell Guide.

Your details

Your basket score

6 / 10

A decent mix

Fruit and veg12 items (39%)
Starchy foods6 items (19%)
Beans, fish, eggs, meat5 items (16%)
Dairy and alternatives4 items (13%)
Foods to have less often4 items (13%)
Fruit and veg per person5.4 portions a day over 7 days for 2: enough for 5 A Day
Fishadd the portions of fish in the shop to check the NHS 2 a week, 1 oily
Wholegrainadd how many starchy items are wholegrain or higher fibre

Counting items is a rough way to do it, as a bag of potatoes and a lemon both count as one, which is why the fruit and veg weight gives the better answer. It is a nudge, not a mark.

The working

Shares against a target

Leaving treats aside, we work out each group's share of your items and compare it with the Eatwell Guide: 39% fruit and veg, 37% starchy foods, 12% protein foods and 8% dairy. The further the shares are from those, the more points come off, and treats take off a little more depending on their share of the whole basket.

The example basket of 31 items is 39% fruit and veg and 13% treats overall, but light on starchy foods, so it scores 6 out of 10, a decent mix. Seven or more is close to the Eatwell Guide.

Items are rough, so the fruit and veg weight gives the better check: grams ÷ 80 g a portion ÷ (people × days). 6 kg for 2 people over 7 days is 6,000 ÷ 80 ÷ 14 = 5.4 portions a day each, enough for 5 A Day. Weigh what you eat, not the peel and stones, so round down a little for bananas, melons and the like.

Fish and fibre

Two quick extra checks

The NHS suggests at least 2 portions of fish a week, one of them oily, with a portion about 140 g. Add the portions in the shop: 4 portions, 2 of them oily, for 2 people over 7 days is 2 a week each, 1 oily, right on the guide. The Eatwell Guide also suggests wholegrain or higher fibre starchy foods where you can: 3 of 6 starchy items is 50%.

Counting tips

Items, not weight

A bag of apples counts as one item, as does a multipack of crisps. It is rough by design: the point is to see the shape of your shop, not to audit it. Frozen and tinned veg count fully and are often cheaper.

On a budget

Healthy shopping for less

Frozen veg and fruit are as nutritious as fresh
Tinned beans, lentils and fish are cheap protein
Own brand oats and wholegrains cost less
Plan meals and write a list to cut waste

Read with care

What this cannot tell you

QuantitiesOne item may feed one person or six.
Specific productsA wholemeal loaf and a white one score the same.
Special dietsVegan or allergy baskets may look different and still be balanced.

Questions

Common questions

What should be in a healthy shopping basket?

Mostly fruit and veg and starchy foods, with protein foods and dairy, and a few treats.

Is frozen veg as good as fresh?

Yes, often just as nutritious, because it is frozen soon after picking.

How can I eat healthily on a budget?

Plan meals, buy own brands, use frozen and tinned foods, and cook in batches.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If food feels hard

If eating, weight or food is on your mind a lot, you are not alone. Your GP can help, and Beat has a free helpline on 0808 801 0677 (England, weekdays 3pm to 8pm).