The Health Star Rating (HSR) is a front-of-pack labelling system designed to help consumers make healthier food choices at a glance. Ratings are assigned on a scale of ½ to 5 stars, with more stars indicating a healthier option. While the system is a useful guide, it's crucial to understand how the rating is determined and which foods achieve the top score.
How the Health Star Rating is Calculated
The HSR is not a random assignment; it is based on a strict calculation that weighs both positive and negative nutritional components of a food product per 100g or 100mL.
Negative Components (Lower the Score)
- Energy (kilojoules): Higher energy content can decrease the score.
- Saturated Fat: Excessive saturated fat is linked to health risks.
- Sodium (Salt): High sodium content negatively impacts the rating.
- Total Sugars: Higher sugar content results in a lower score.
Positive Components (Increase the Score)
- Fruit, Vegetable, Nut, and Legume Content: A higher percentage of these ingredients boosts the rating significantly.
- Fibre: Dietary fibre is a key positive nutrient.
- Protein: High protein content can increase the star rating.
Automatic 5-Star Foods: Fresh Produce
The most straightforward way to find a 5-star food is to head to the produce aisle. In an important 2023 update to the HSR system, fresh fruits and vegetables were given an automatic 5-star rating. This is due to their naturally high concentration of vitamins, minerals, and fibre, and the absence of added sugars, salts, or unhealthy fats. This category also includes certain minimally processed frozen or canned fruit and vegetable products that contain no added sugar or salt.
Examples of automatic 5-star products include:
- Apples, bananas, and other fresh fruit
- Broccoli, spinach, and other fresh vegetables
- Frozen peas or corn (with no added ingredients)
- Canned legumes like lentils or chickpeas (no added salt)
High-Ranking Packaged Foods
Beyond fresh produce, many packaged items can achieve the coveted 5-star rating by demonstrating a healthy nutritional balance. These products are often rich in wholegrains, fibre, and protein, while keeping sodium, sugar, and saturated fat levels low. The list below offers a glimpse into some packaged products that frequently earn a high HSR based on their composition.
- Wholegrain Oats: Traditional rolled oats are a prime example, providing a high source of fibre and wholegrains, and typically contain no added sugar or sodium.
- Certain Breakfast Cereals: Specific, carefully formulated breakfast cereals can hit the 5-star mark. For instance, some All-Bran variants and high-protein granolas are designed to be high in fibre and protein while controlling sugar content.
- Legumes and Pulses: Canned or dried legumes and pulses, such as red kidney beans, cannellini beans, and lentils, are excellent sources of protein and fibre. Many brands offer 'no added salt' versions which help secure a top rating.
- Nuts and Seeds: Minimally processed or dry-roasted nuts and seeds, like almonds and chia seeds, are high in fibre, protein, and healthy fats, allowing them to achieve a high HSR.
- Peanut Butter: Some natural peanut butter brands, those with simple ingredient lists (peanuts and maybe a little salt), can also earn a 5-star rating.
Comparison Table: High HSR vs. Low HSR Products
To illustrate the value of the HSR, let's compare two hypothetical products within the same category—a high-rated wholegrain cereal versus a lower-rated sugary cereal, using general nutritional principles that influence the rating.
| Feature | 5-Star Cereal (e.g., Wholegrain Oats) | <2-Star Cereal (e.g., Sugary Cereal) |
|---|---|---|
| HSR | 5 Stars | 1.5 Stars |
| Wholegrains | High | Low or Absent |
| Fibre | High | Low |
| Added Sugar | None or Very Low | High |
| Sodium | Very Low | Higher |
| Nutrients | Often fortified with vitamins/minerals | Lower overall nutritional value |
| Saturated Fat | Low | Low to Moderate |
Using the Health Star Rating Effectively
The HSR system is a comparison tool and should be used to evaluate similar products. For example, compare different types of breakfast cereals to find the one with more stars, but do not compare a cereal with a dairy product. While a 5-star rating is a great indicator of a healthier packaged food, it does not mean that the item can be consumed in unlimited quantities. A balanced diet incorporating a variety of foods from all food groups, including fresh options, remains the ideal approach to healthy eating.
Conclusion
The answer to "What food has the highest health star rating?" is definitively fresh fruits and vegetables, as they are automatically assigned the top score. For packaged goods, the highest ratings are achieved by products that balance low levels of saturated fat, sugar, and sodium with high concentrations of positive nutrients like fibre, protein, and fruit/vegetable content. By using the Health Star Rating as a quick comparison tool for similar products, consumers can effectively navigate the grocery store and choose more nutritious options for themselves and their families. To learn more about the official system, visit the Health Star Rating System website.
