Explore 197 authentic recipes from 195 countries, each nutritionally scored using the USDA FoodData Central database. Every recipe includes a full macronutrient and micronutrient breakdown (21 nutrients tracked), 8 clinical health badges (High Protein, High Fiber, Under 500 kcal, Mediterranean Aligned, Heart Healthy, Diabetic Friendly, Low Sodium, Potassium Rich), and an AI-optimized "Lighter" variant that improves the health score while preserving cultural authenticity.
Each recipe's Health Score (0–100) is computed from nutrient density, healthy fat ratios, protein quality, Mediterranean diet alignment, and penalty factors for excess sodium, saturated fat, and added sugar. All % Daily Values use the FDA's 2020 reference intakes for a 2,000 kcal diet. Ingredient-level nutritional data comes from USDA FoodData Central (Foundation Foods, SR Legacy, and Survey Foods databases).
Unlike conventional recipe sites, every dish in this atlas is scientifically analyzed at the ingredient level. We map each ingredient to its USDA FoodData Central entry, extract precise per-gram nutritional values for 21 micronutrients and macronutrients, then compute per-serving totals. The result is a clinical-grade nutritional profile for every recipe — not estimates, but calculations traceable to peer-reviewed USDA data. Our 8 clinical badges (such as Heart Healthy, Diabetic Friendly, and High Fiber) use threshold-based criteria derived from the American Heart Association and FDA labeling guidelines.
How are Health Scores calculated? Health Scores range from 0 to 100 and are computed from a weighted formula that rewards high fiber, protein density, micronutrient coverage, and Mediterranean diet alignment, while penalizing excess sodium, saturated fat, and added sugars. The full methodology is documented on our Scoring Methodology page.
What data sources are used? All nutritional data comes from the USDA FoodData Central database, including Foundation Foods (2025), SR Legacy (2018), and Survey Foods (2024). We cross-reference 3,918 ingredient mappings to ensure accuracy.
Can I filter recipes by dietary needs? Yes — use our Nutrition Hub pages to browse recipes filtered by clinical badges, calorie ranges, protein targets, regional cuisines, and more. Over 3,900 curated category pages are available.