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
The entire list of 2,400 IF Rated foods is available in a searchable, sortable spreadsheet.
Or, check out the the IF Tracker mobile app, which also allows you to adjust serving sizes, browse and sort by category, calculate your recipes, and track your daily intake.
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.