Sample IF Ratings®
| Food | Svg Size | Svg (g) | IF Rating |
|---|---|---|---|
| Acerola cherries | 1/2 cup | 49 | 347 |
| Alfalfa sprouts | 1/2 cup | 24 | 1 |
| Apple juice | 1/2 cup | 121 | -12 |
| Apple, with skin | 1/2 cup | 55 | -9 |
| Apples, dried | 1/4 cup | 22 | -49 |
| Applesauce, unsweetened | 1/2 cup | 122 | -15 |
| Apricots, dried | 1/4 cup | 32 | -56 |
| Artichoke, cooked | 1/2 cup | 84 | 3 |
| Arugula, raw | 1 cup | 20 | 12 |
| Asparagus, cooked | 1/2 cup | 90 | 38 |
| Avocado, fresh | 1/2 cup | 75 | 57 |
| Banana, fresh | 1/2 cup | 75 | -38 |
| Bean sprouts (mung) | 1/2 cup | 52 | 1 |
| Beans, green, cooked | 1/2 cup | 63 | 1 |
| Beet greens, cooked | 1/2 cup | 72 | 138 |
| Beets, raw | 1/2 cup | 68 | -1 |
| Blackberries, fresh | 1/2 cup | 72 | 4 |
| Blueberries, fresh | 1/2 cup | 75 | -15 |
| Broccoli raab, cooked | 1/2 cup | 33 | 41 |
| Broccoli, cooked | 1/2 cup | 78 | 60 |
| Broccoli, raw | 1/2 cup | 44 | 26 |
| Brussels sprouts, cooked | 1/2 cup | 76 | 40 |
| Cabbage, chinese, cooked | 1/2 cup | 85 | 57 |
| Cabbage, chinese, raw | 1/2 cup | 35 | 30 |
| Cabbage, green, cooked | 1/2 cup | 75 | 23 |
| Cabbage, green, raw | 1/2 cup | 40 | 10 |
| Cabbage, red, cooked | 1/2 cup | 75 | 3 |
| Cabbage, red, raw | 1/2 cup | 40 | 12 |
| Cantaloupe, fresh | 1/2 cup | 85 | 38 |
| Carrots, baby, raw | 1/2 cup | 60 | 104 |
| Carrots, cooked | 1/2 cup | 78 | 164 |
| Carrots, raw | 1/2 cup | 60 | 122 |
| Cauliflower, cooked | 1/2 cup | 62 | 9 |
| Cauliflower, raw | 1/2 cup | 53 | 9 |
| Celery, raw | 1/2 cup | 50 | 7 |
| Chard, Swiss, cooked | 1/2 cup | 88 | 122 |
| Chard, Swiss, raw | 1 cup | 36 | 88 |
| Collards, cooked | 1/2 cup | 95 | 162 |
| Corn, frozen | 1/2 cup | 82 | -42 |
| Cranberries, dried, sweetened | 1/4 cup | 30 | -98 |
| Cucumber, raw | 1/2 cup | 52 | 0 |
| Dandelion greens, raw | 1 cup | 55 | 154 |
| Edamame, frozen | 1/2 cup | 77 | 32 |
| French fries, frozen | 1/2 cup | 78 | -51 |
| Grapefruit juice, fresh | 1/2 cup | 121 | -3 |
| Grapefruit, red | 1/2 cup | 115 | 10 |
| Grapefruit, white | 1/2 cup | 115 | 1 |
| Honeydew, fresh | 1/2 cup | 85 | -3 |
| Kale, cooked | 1/2 cup | 65 | 220 |
| Kale, raw | 1 cup | 67 | 215 |
| Kiwi, fresh | 1/2 cup | 90 | 17 |
| Leeks, cooked | 1/2 cup | 52 | 68 |
| Lemon juice, fresh | 1/2 cup | 121 | 17 |
| Lemon, fresh, without peel | 1/2 cup | 106 | 10 |
| Lettuce, bibb | 1 cup | 55 | 37 |
| Lettuce, green leaf | 1 cup | 36 | 43 |
| Lettuce, iceberg | 1 cup | 60 | 6 |
| Lettuce, radicchio | 1 cup | 20 | 10 |
| Lettuce, red leaf | 1 cup | 28.35 | 35 |
| Lettuce, romaine | 1 cup | 47 | 70 |
| Lime juice, fresh | 1/2 cup | 121 | 7 |
| Lime, fresh | 1/2 cup | 106 | 3 |
| Mushrooms, brown | 1/2 cup | 80 | 6 |
| Mushrooms, portabella | 1/2 cup | 43 | 1 |
| Mustard greens, cooked | 1/2 cup | 70 | 174 |
| Nectarine, fresh | 1/2 cup | 72 | -12 |
| Onion rings, frozen | 1/2 cup | 24 | -37 |
| Onions, cooked | 1/2 cup | 105 | 240 |
| Onions, raw | 1/2 cup | 125 | 292 |
| Orange juice, fresh | 1/2 cup | 121 | 3 |
| Orange, fresh | 1/2 cup | 90 | 6 |
| Peas, raw | 1/2 cup | 72 | 6 |
| Peas, sugar snap, raw | 1/2 cup | 32 | 9 |
| Pepper, green, raw | 1/2 cup | 75 | 24 |
| Pepper, red, raw | 1/2 cup | 46 | 42 |
| Pepper, yellow, raw | 1/2 cup | 75 | 52 |
| Plantains, fried | 1/2 cup | 85 | -123 |
| Potato, baked | 1/2 cup | 78 | -47 |
| Pumpkin, canned | 1/2 cup | 123 | 180 |
| Pumpkin, raw | 1/2 cup | 88 | 88 |
| Purslane, cooked | 1/2 cup | 58 | 8 |
| Spinach raw | 1 cup | 30 | 75 |
| Squash, butternut, baked | 1/2 cup | 103 | 139 |
| Squash, summer, cooked | 1/2 cup | 90 | 0 |
| Squash, winter, baked | 1/2 cup | 103 | 58 |
| Strawberries, fresh | 1/2 cup | 75 | 14 |
| Tomato, raw | 1/2 cup | 90 | 10 |
| Basil, fresh | 1 Tbsp | 2.6 | 4 |
| Chives, raw | 1 Tbsp | 3 | 11 |
| Garlic, raw | 1 Tbsp | 6 | 215 |
| Ginger root, raw | 1 Tbsp | 6 | 387 |
| Turmeric | 1/2 Tsp | 1.5 | 147 |
| Cheese, cheddar | 1 ounce | 28.35 | -20 |
| Cheese, feta | 1 ounce | 28.35 | -17 |
| Cheese, parmesan, hard | 1 ounce | 28.35 | -6 |
| Cottage cheese, reduced fat (2%) | 1/2 cup | 113 | -8 |
| Milk, fat free (skim) | 1 cup | 246 | -14 |
| Milk, goat | 1 cup | 244 | -57 |
| Milk, whole | 1 cup | 246 | -46 |
| Rice milk | 1 cup | 246 | 17 |
| Soymilk, plain, light | 1 cup | 246 | -37 |
| Yogurt, low fat, fruit | 1 cup | 226 | -145 |
| Yogurt, whole milk, plain | 1 cup | 226 | -57 |
| Yogurt, Greek, plain, nonfat | 1 cup | 224 | -30 |
| Bass, fresh water, raw | 3 ounces | 85 | 139 |
| Clams, raw | 3 ounces | 85 | 63 |
| Herring, Atlantic, pickled | 3 ounces | 85 | 697 |
| Mahimahi, baked | 3 ounces | 85 | 101 |
| Oysters, eastern, wild, raw | 3 ounces | 85 | 222 |
| Sablefish, baked | 3 ounces | 85 | 703 |
| Salmon, Atlantic, wild, raw | 3 ounces | 85 | 386 |
| Salmon, coho, wild, baked | 3 ounces | 85 | 450 |
| Salmon, sockeye, canned, drained | 3 ounces | 85 | 528 |
| Sea bass, baked | 3 ounces | 85 | 348 |
| Shrimp, steamed | 3 ounces | 85 | 95 |
| Tuna, light, in oil, drained | 3 ounces | 85 | 111 |
| Tuna, light, in water, drained | 3 ounces | 85 | 123 |
| Tuna, white, in oil, drained | 3 ounces | 85 | 132 |
| Tuna, white, in water, drained | 3 ounces | 85 | 346 |
| Chicken, breast, fried | 3 ounces | 85 | -40 |
| Chicken, breast, roasted | 3 ounces | 85 | -19 |
| Chicken, thigh, stewed | 3 ounces | 85 | -59 |
| Egg, whole | 2 ounces | 56.7 | -62 |
| Turkey, light meat, roasted, w/o skin | 3 ounces | 85 | -7 |
| Chicken, thigh, BBQ | 3 ounces | 85 | -9 |
| Beef, ground, 70% lean, broiled | 3 ounces | 85 | -1 |
| Beef, ground, 75% lean, broiled | 3 ounces | 85 | -1 |
| Beef, ground, 80% lean, broiled | 3 ounces | 85 | -2 |
| Beef, tenderloin, broiled | 3 ounces | 85 | 8 |
| Bison, ground, cooked | 3 ounces | 85 | 2 |
| Bison, ribeye, broiled | 3 ounces | 85 | 21 |
| Pork, ground, 72% lean, cooked | 3 ounces | 85 | -68 |
| Pork, ground, 96% lean, cooked | 3 ounces | 85 | -43 |
| Pork, loin, center loin, braised | 3 ounces | 85 | -50 |
| Pork, tenderloin, roasted | 3 ounces | 85 | -16 |
| Soyburger | 3 ounces | 85 | -4 |
| Almond butter | 1/4 cup | 64 | 100 |
| Almonds, raw | 1/4 cup | 36 | 67 |
| Cashews, dry-roasted | 1/4 cup | 34 | 27 |
| Chia seeds | 1 ounce | 28.35 | 10 |
| Coconut, raw | 1/4 cup | 20 | -56 |
| Flaxseed, whole | 1/4 cup | 42 | 39 |
| Hazelnuts (filberts) | 1/4 cup | 33 | 125 |
| Lentils, dried, cooked | 1 cup | 198 | -15 |
| Miso | 2 Tbsp | 34 | -26 |
| Peanut butter, crunchy | 2 Tbsp | 32 | 18 |
| Pecans, raw | 1/4 cup | 25 | 46 |
| Pine nuts, dried | 1/4 cup | 35 | -51 |
| Pumpkin seed kernels, dried | 1/4 cup | 32 | -68 |
| Soybeans, dry roasted | 1 cup | 93 | -72 |
| Sunflower kernels, dry-roasted | 1/4 cup | 32 | -48 |
| Tofu, firm | 1/2 cup | 126 | -22 |
| Mixed nuts, oil-roasted, less salt | 1/4 cup | 35 | 37 |
| Tofu, silken | 1/2 cup | 125 | -21 |
| Butter, salted | 1 Tbsp | 14 | -20 |
| Lard | 1 Tbsp | 13 | -3 |
| Mayonnaise, Sm. Balance Omega Plus Light | 1 Tbsp | 15 | 15 |
| Oil, almond | 1 Tbsp | 14 | 64 |
| Oil, avocado | 1 Tbsp | 14 | 68 |
| Oil, canola | 1 Tbsp | 14 | 80 |
| Oil, corn | 1 Tbsp | 14 | -50 |
| Oil, flaxseed | 1 Tbsp | 14 | 13 |
| Oil, olive | 1 Tbsp | 14 | 74 |
| Oil, peanut | 1 Tbsp | 14 | -3 |
| Oil, sesame | 1 Tbsp | 14 | -21 |
| Oil, soybean | 1 Tbsp | 14 | -38 |
| Oil, walnut | 1 Tbsp | 14 | -25 |
| Tea seed oil | 1 Tbsp | 14 | 73 |
| Cheerios | 1 cup | 28.35 | 45 |
| Couscous, cooked | 1 cup | 157 | -98 |
| Fiber One | 1/2 cup | 30 | -11 |
| Kamut, cooked | 1 cup | 172 | -90 |
| Kashi GoLean | 1 cup | 52 | -93 |
| Millet, cooked | 1 cup | 174 | -150 |
| Oat bran, cooked | 1 cup | 219 | -43 |
| Post 100% Bran | 1/2 cup | 42 | -6 |
| Raisin Bran | 1 cup | 59 | -87 |
| Rice, brown, long-grain, cooked | 1 cup | 195 | -143 |
| Rice, white, long-grain, cooked | 1 cup | 158 | -153 |
| Spaghetti, cooked | 1 cup | 140 | -124 |
| Spelt, cooked | 1 cup | 194 | -142 |
| Wheat bran | 1/3 cup | 19 | 6 |
| White flour, all-purpose, bleached | 1/3 cup | 42 | -142 |
| Whole wheat flour | 1/3 cup | 40 | -89 |
| Bread, multi-grain | 1 ounce | 28.35 | -34 |
| Bread, pita, whole wheat | 1 ounce | 28.35 | -47 |
| Bread, wheat | 1 ounce | 28.35 | -48 |
| Bread, white | 1 ounce | 28.35 | -54 |
| Tortilla, corn | 1 ounce | 28.35 | -47 |
| Tortilla, flour | 1 ounce | 28.35 | -51 |
| Coffee, brewed | 8 ounces | 237 | 1 |
| Cola | 8 ounces | 237 | -28 |
| Dr. Pepper | 8 ounces | 237 | -31 |
| Espresso | 1 ounce | 30 | 0 |
| Ginger ale | 8 ounces | 237 | -18 |
| Red Bull | 8 ounces | 237 | -33 |
| Tea, brewed | 8 ounces | 237 | 2 |
| Bolthouse Farms Smoothie, Green | 8 ounces | 237 | 43 |
| Aspartame (Equal) | 1 Packet | 1 | -5 |
| Olives, green | 1 Tbsp | 9 | 7 |
| Sucralose (Splenda) | 1 Packet | 1 | -4 |
| Sugar, brown | 1 Tbsp | 15 | -77 |
| Vinegar, cider | 1 Tbsp | 15 | 0 |
| Agave nectar | 1 Tbsp | 21 | -74 |
| Popcorn, air-popped | 1 ounce | 28.35 | -89 |
| Salsa | 1/2 cup | 130 | -13 |
| Sunchips, multigrain | 1 ounce | 28.35 | -63 |
| Burger King double cheeseburger | 1 sandwich | 162 | -171 |
Get the complete list of IF Rated Foods
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For an in depth guide to understanding and using the IF Ratings, please check out our Complete Guide to Anti-inflammatory Diets and the IF Ratings.
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