FoodScore
0/ 100
Goodsweet· 100 g

Brownie

Brownies receive a 'Good' FoodScore of 74, primarily due to their classification as a minimally processed food and a favorable fat profile.

  • This brownie is minimally processed, earning a NOVA 1 classification.
  • It contains 14.9g of total fat per 100g, with only 2.52g being saturated fat.
  • A 100g serving provides 11% of the Daily Value for iron.
  • This food contains no added sugar and zero grams of trans fat.
  • With 434 calories per 100g, it is a calorie-dense food.
  • Scores +30 points above the sweet category average (44/100 across 13 foods).
Fiber
0g
0% of Daily Value
Protein
4g
8% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
303mg
13% of Daily Value
+
What it brings to the table
Micronutrients (Iron, Riboflavin)+4
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 74

Brownies achieve a 'Good' FoodScore of 74, largely because they are a minimally processed food, categorized as NOVA 1, which contributes a significant bonus to the score. Another key factor is its favorable fat profile, with only 2.52g of saturated fat per 100g and no trans fat, which positively impacts its score. The presence of several micronutrients, including 1.99mg of iron (11% DV) and 40mg of magnesium (10% DV), also adds bonus points. However, the brownie's score is tempered by its lack of fiber (0g per 100g) and relatively low protein content (4g per 100g), which means it doesn't earn points for satiety or digestive health. While it has no added sugar, its overall calorie density (434 calories per 100g) means portion control is important. To achieve a higher score, increasing the fiber and protein content would be beneficial, potentially through ingredient modifications.

Health benefits

What the nutrients in brownie actually do for you, grounded in established dietary science.

Supports Iron Intake

Brownies can contribute to your daily iron needs, which is important for oxygen transport and preventing iron deficiency. A 100g serving provides 1.99mg of iron, accounting for 11% of the Daily Value. Iron is a crucial component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron intake is essential for maintaining energy levels and supporting overall cellular function. While brownies are not a primary source of iron, they can be a minor contributor within a balanced diet, especially for individuals who may struggle to meet their iron requirements from other sources.

Provides Magnesium

This food offers a modest amount of magnesium, a mineral vital for numerous bodily functions. A 100g serving contains 40mg of magnesium, which is 10% of the Daily Value. Magnesium plays a role in over 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It is also necessary for energy production and the structural development of bone. Including foods that contribute to magnesium intake, even in smaller amounts, can help ensure adequate levels for optimal health.

Minimally Processed Food

Being classified as a NOVA 1 food means this brownie is minimally processed, which aligns with dietary recommendations emphasizing whole and less processed foods. Minimally processed foods generally retain most of their natural nutritional properties and do not contain added sugars, unhealthy fats, or artificial ingredients often found in ultra-processed items. Choosing minimally processed options can contribute to a diet rich in essential nutrients and free from additives that may negatively impact health. This classification indicates a simpler ingredient list and preparation method compared to many commercially available sweet treats.

Favorable Fat Profile

The brownie's fat profile is notable for its low saturated fat content and absence of trans fat, which is beneficial for heart health. Per 100g, it contains only 2.52g of saturated fat and 0g of trans fat. Dietary guidelines recommend limiting saturated fat intake to reduce the risk of cardiovascular disease. The absence of trans fats, which are widely recognized as detrimental to heart health, is also a positive aspect. While total fat is present, the type of fat consumed is a key factor in its impact on health, making this a more favorable option compared to foods high in unhealthy fats.

How to eat it

Brownies are typically enjoyed as a dessert or sweet snack in the US diet. They are often served plain, with ice cream, or as part of a larger dessert platter. Given their calorie density, they are best consumed in moderation as an occasional treat. While this specific brownie contains no added sugar, many commercial varieties do, so checking labels is always recommended.

Store brownies in an airtight container at room temperature for up to 3-4 days to maintain freshness.
Pair a small portion of brownie with fresh fruit like berries or a glass of milk to add nutrients and balance the sweetness.
Consider cutting brownies into smaller, controlled portions to manage calorie intake effectively.
Warm brownies slightly before serving to enhance their texture and aroma, but avoid overheating.
Things to keep in mind

There are no widely documented cautions for this specific brownie at normal serving sizes. Individuals with allergies to common ingredients like wheat, eggs, or dairy (if present in the recipe) should exercise caution. As with any calorie-dense food, excessive consumption could contribute to higher calorie intake, which may not align with weight management goals. However, for most healthy adults, this minimally processed brownie can be enjoyed as part of a balanced diet without specific health concerns.

Reader questions
Is this brownie considered healthy?
This brownie receives a 'Good' FoodScore of 74, indicating it's a nutritionally sound choice compared to many other sweet treats. Its healthfulness stems from being minimally processed (NOVA 1), having no added sugar, and a favorable fat profile with low saturated fat and no trans fat. While it's calorie-dense, its nutritional attributes make it a better option than ultra-processed desserts.
Is this brownie good for weight loss?
While this brownie has a 'Good' FoodScore, its calorie density (434 calories per 100g) means it should be consumed in moderation if you are aiming for weight loss. It provides minimal protein (4g) and no fiber, which are key for satiety. For weight loss, focus on foods that offer higher satiety per calorie, such as fruits, vegetables, and lean proteins, and enjoy this brownie as an occasional treat in small portions.
Is this brownie ultra-processed?
No, this brownie is classified as NOVA 1, meaning it is a minimally processed food. This classification indicates it's made from whole or minimally altered ingredients, without the addition of industrial substances like artificial flavors, colors, or excessive amounts of sugar, salt, and unhealthy fats often found in ultra-processed foods. This is a significant positive attribute for its FoodScore.
How can I make a brownie healthier?
To make a brownie even healthier, you could incorporate ingredients that boost its fiber and protein content. Adding nuts or seeds can increase healthy fats, fiber, and protein. Using whole wheat flour can also add fiber. Reducing the overall portion size and pairing it with fresh fruit can also enhance its nutritional balance.
What are some good alternatives to brownies?
If you're looking for sweet alternatives with a higher nutritional profile, consider options like fruit-based desserts such as baked apples or berry crumbles. Dark chocolate (70% cocoa or higher) can also satisfy a sweet craving while providing antioxidants. Homemade energy balls made with oats, nuts, and dried fruit are another good option for a nutrient-dense snack.
Does this brownie contain a lot of sugar?
This specific brownie contains no added sugar, which is a significant positive. Any sugar present would be naturally occurring from its ingredients. This distinguishes it from many commercial brownies that often contain high amounts of added sugars, which can negatively impact health when consumed in excess. Always check ingredient labels for other brownie products.
Can I eat this brownie if I have diabetes?
Given that this brownie has no added sugar, it may be a more suitable option for individuals managing diabetes compared to brownies with high added sugar content. However, it is still calorie-dense and contains carbohydrates. Portion control is crucial, and it's always best to consult with a healthcare provider or registered dietitian to determine how this food fits into your specific dietary plan for diabetes management.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174948)Updated 2026-04-20