DASH Diet Score Calculator
Score your eating pattern against the DASH (Dietary Approaches to Stop Hypertension) targets across eight food groups, and see which components most need attention.
Formula & Reference
| Variable | Symbol | Formula | Units |
|---|---|---|---|
| DASH Diet Score Calculator | — | DASH score = sum of 8 component scores (0–8) | points |
Step-by-Step Examples
2,000 cal: 5 veg, 5 fruit, 7 whole grains, 2 dairy, 5 nuts/week, 1,400 mg sodium, 1 red meat/week.
- Every food group target met
- Sodium below both the 2,300 and 1,500 mg thresholds
- Red meat well within limit
2,000 cal: 3 veg, 2 fruit, 4 whole grains, 1 dairy, 3 nuts/week, 2,800 mg sodium, 5 red meat/week.
- Vegetables, fruit, grains, dairy, and nuts all below target
- Sodium above 2,300 mg
- Red meat above 2 servings/week
- Only partial credit across components
1,600 cal: targets scale down proportionally.
- Scale factor = 1600 / 2000 = 0.8
- Vegetable target becomes 4 × 0.8 = 3.2 servings
- Whole grain target becomes 6 × 0.8 = 4.8 servings
- Sodium targets do not scale with calories
Real-World Applications
Common Mistakes to Avoid
Sodium restriction is one component. The blood pressure benefit in trials came substantially from increased potassium, magnesium, calcium, and fibre alongside reduced sodium.
DASH serving targets were published for several calorie levels. Applying 2,000-calorie targets to someone eating 1,400 calories sets an unrealistic standard.
DASH is a specific pattern with defined serving targets across eight food groups. Generic healthy eating is not the same thing and was not what the trials tested.