Nutrition Calculator for Cancer Prevention

A diet rich in fruits and vegetables can help reduce your risk of cancer. See how your diet stacks up.

Fill out our quick questionnaire to learn:

  • How your diet compares to experts’ recommendations,
  • The kinds of beneficial plant compounds, or phytochemicals, your diet packs – or lacks – and
  • How to fill holes you might have in your diet.

Don’t have time for a questionnaire? See how the average American scores. 

EWG Food Scores

When you think about healthy food, you have to think beyond the Nutrition Facts panel.

Search the EWG Food Scores database

Instructions

Use your best guess of the typical foods you eat weekly. For foods that you eat occasionally, use your best estimate of your consumption over the course of a month or a year. If you only want feedback on your diet over the past week or month, that’s fine too. But, always consider both the amount and frequency with which you eat a food on average.

Unsure of how to estimate amount or frequency? Use our guidelines.

Gender: Male Female

Age: 2-3 4-8 9-13 14-18 19-30 31-50 51+

  Regularly Occasionally Seasonally  
  2+ servings daily 1 serving daily 3-6 servings per week 1-2 servings per week 1-3 servings per month A few times a year (1-11 times) Never or almost never

Fruits
Apples
(including 100% apple juice)
Citrus fruits
(including 100% orange juice)
Strawberries
Other Berries
Watermelon
Other Melons
(cantaloupe, honeydew, etc.)
Grapes
Bananas
Other fruits and 100% fruit juices
(pears, plums, avocados, cranberry juice etc.)
  Regularly Occasionally Seasonally  
  2+ servings daily 1 serving daily 3-6 servings per week 1-2 servings per week 1-3 servings per month A few times a year (1-11 times) Never or almost never

Vegetables
Potatoes and potato products, corn, green peas
(excluding sweet potatoes)
Sweet potatoes
Tomatoes
Tomato sauce and products
(ketchup, paste, salsa, etc.)
Carrots
Other red and orange vegetables
(peppers, winter squash: acorn or butternut)
Broccoli
Other cruciferous vegetables
(cabbage, cauliflower, kale, brussels sprouts, collard greens)
Spinach
Lettuce and other leafy greens
Beans and other peas
(kidney beans, black beans, chickpeas, split peas, lentils)
Onions, garlic, chives, leeks
Other vegetables
(celery, cucumber, green beans, mushrooms, radish, etc.)
 

Your diet results

Well done! Now, let's see how your diet stacks up to the USDA Dietary Guidelines for Americans.

 
Well Below
recommendation Below
recommendation Just below
recommendation Meeting
recommendation Exceeding
recommendation
Fruits
Dark Green Vegetables
Red and Orange Vegetables
Beans and Peas
Starchy Vegetables
Other Vegetables

Beneficial phytochemicals in your diet

What kind of phytochemical punch does your diet pack compared to one that meets USDA recommendations?

Click on each phytochemical to learn more.

Well below
recommended diet Below
recommended diet Meeting
recommended diet
Beta-carotene
Alpha-carotene
Lutein/Zeaxanthin
Lycopene
Anthocyanins
Luteolin
Isothiocyanates

Dark green vegetables

×
Examples: dark, leafy greens (spinach, kale and romaine lettuce, but not iceberg or head lettuce) and broccoli

Red and orange vegetables

×
Examples: tomatoes (including sauce and juice), sweet potatoes, and carrots and winter squashes (acorn or butternut squash)

Beans and peas

×
Examples: black peas, kidney beans, garbanzo beans, lentils and split peas; please note that green peas and lima beans are considered starchy vegetables

Starchy vegetables

×
Examples: white potatoes, corn, lima beans and green peas

Other vegetables

×
Examples: cauliflower, celery, cucumbers, green (string) beans, green peppers, mushrooms, onions, and iceberg or head lettuce

Beta-carotene

×
A brightly colored plant pigment in the carotenoid family with antioxidant properties. It is a precursor of vitamin A. Good sources include sweet potatoes; carrots; dark, leafy greens; winter squashes (acorn or butternut squash); apricots; broccoli; asparagus and grapefruit.

Lycopene

×
A bright red plant pigment in the carotenoid family with antioxidant properties. Good sources include tomatoes, watermelon, papayas, grapefruit and red peppers.

Isothiocyanates

×
Sulfur-containing compounds that lend some of the pungent flavor and smell to cruciferous vegetables. They are thought to help clear carcinogens from the body. Good sources include cabbage, mustard greens, Brussels sprouts, broccoli, bok choy, collard greens, kale and cauliflower.

Alpha-carotene

×
A brightly colored plant pigment in the carotenoid family with antioxidant properties. It is a precursor of vitamin A. Good sources are carrots, winter squashes (acorn or butternut squash), navy beans, tomatoes and tangerines.

Lutein and zeaxanthin

×
Brightly colored plant pigments in the carotenoid family with antioxidant properties. Good sources include dark, leafy greens; green peas; summer squashes (yellow and zucchini squash); broccoli; Brussels sprouts; green onions; corn and asparagus.

Anthocyanins

×
Red, purple or blue plant pigments with antioxidant properties in the flavonoid family. Good sources include purple cabbage, berries, radishes, plums, pistachios, nectarines, pears and peaches.

Luteolin

×
A flavonoid that is part of a plant's defenses against insects and UV radiation. It is thought to have anti-inflammatory properties. Good sources include peppers, olives, citrus fruits, celery, kiwi, broccoli and melon.
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