IF Rating

I AM PASSING ON THIS INFORMATION WITHOUT THE PERMISSION OF MONICA REINAGEL… You may like to buy her book… It has many more foods than the list I made from the book. Remember that inflammation and cancer are married especially for cancers of the colon, breast and prostate. So, eating should be of both kinds, inflammatory and anti-inflammatory, but with emphasis on the anti-inflammatory foods. Also, plaque in the arteries need to have inflammation in the “intima” or inner lining of the arteries to begin the process of attracting platelets and later bad cholesterol and eventually calcium, and there you obstruct the flow of blood in the arteries, which translate into heart attacks when the coronary arteries suffer the formation of plaque. Therefore, always remember to eat watching not to give your body more inflammation. Share this knowledge with others.

Maria A. Gutierrez, MD

The IF Rating™ System

Monica Reinagel, a noted nutritional researcher, is the creator of the IF (Inflammation Factor) Rating™ system. Before creating her system, she spent years studying systemic inflammation, and compiled data from hundreds of different research studies. Her system considers the inflammatory and anti-inflammatory effects of many separate nutrients; this rating system is the most sophisticated approach to date for predicting the inflammatory effects of foods.

Where does all this information come from? The US Department of Agriculture has conducted extensive nutritional analyses on thousands of raw, processed and commercially prepared foods. This information makes up the National Nutrition Database for Standard Reference and is used as the basis for virtually all nutritional database in this country. The most recent update of the database (SR 17) was published in 2004 and provides much of the data used in the calculation of the IF ratings.

Early in 2006, Monica authored the book, The Inflammation Free Diet Plan, which provides simple guidelines for using her system to plan your diet, and includes IF Ratings for 1,500 common foods.

A negative IF Rating means that the food is considered to be inflammatory (i.e. increases inflammation), and a positive IF Rating indicates that the food is considered to be anti-inflammatory (i.e. reduces inflammation). There is no upper or lower limit for the IF Ratings, so you’ll see a wide range of values reported. IF Ratings are also dependent on serving size, so you’ll see the IF Rating value change if you change the serving size in the serving size dropdown at the top of the Analysis report. (I have underline the most dangerous foods with red ink)

Sample IF Ratings for several foods

Food

Serving Size

Rating

Abalone, raw

1 oz

20

Cherries, acerola

10 cherries

340

Cherries acerola

1 cup pitted

680 *

Almond, dry roasted

¼ cup

57

Almonds, dry roasted

4 oz

227

American cheese pasteurized

1 oz

-23

Anchovy canned in oil

1 fillet

42

Anchovy, canned in oil

1 oz.

297

Angel food cake

1 piece

-183

Apple

1 cup sliced

-45

Apple 1 medium

1 medium

-62

Apple juice canned or bottled

8 oz

-72

Apricot dried

1 cup

-148

Apricot fresh

1 fruit

-7

Apricot fresh

1 cup sliced

-34

Artichoke, boiled

1 artichoke

25

Artichoke, hearts

½ cup

17

Asparagus, boiled

6 spears

55

Asparagus, canned

6 spears

53

Avocado, raw

½ cup mashed

105

Avocado, raw

1 fruit

184

Bacon Canadian style grilled

2 slices

17

Bacon, pan-fried

2 strips

-12

Bagel, plain

1 bagel

-186

Baked beans

½ cup

-65

Baked beans

16 oz. can

-227

Baked beans with pork

½ cup

-52

Baked beans with pork

16 oz. can

-185

Baking Soda

1 tsp

0

Banana

1 medium

-118

Banana

1 cup sliced

-150

Banana

1 cup mashed

-225

Banana bread

1 slice

-151

Bass, fresh water baked/grilled

3 oz.

167

Bass, sea, baked/grilled

3 oz

331

Bass, striped, baked/grilled

3 oz

421

Beef breakfast strips, grilled

2 strips

23

Beef brisket, braised

3 oz

17

Beef brisket, braised

1lb.uncooked wt.

72

Beef heart simmered/braised

3 oz

-155

Beef heart, simmered or braised

1 lb uncooked wt.

-775

Beef kidney, simmered or braised

1 lb. uncooked wt.

-653

Beef shanks, simmered

1 lb uncooked wt.

40

Beets, canned

½ cup sliced

-23

Bibb lettuce

1 cup shredded

22

Black bean soup

1 cup

-79

Blue cheese

1 cup crumbled

-105

Blue cheese dressing

2 tbsp

-32

Blueberries, fresh

1 cup

-22

Bluefin tuna, baked or grilled

3 oz

591

Bluefish, baked or grilled

3 oz

439

Bologna, beef

1 oz

9

Bologna, turkey

1 oz

-15

Boston lettuce

1 cup shredded

43

Bottom round (beef) braised

1 lb uncooked wt.

54

Bottom round (beef), roasted

1 lb uncooked wt.

61

Brain (beef) simmered or braised

3 oz

-357

Brazil nuts, raw

4 oz

698

Bread, French

1 slice

-261

Bread, gluten free

1 slice

-133

Bread, sourdough

1 slice

-261

Bread ,Vienna

1 slice

-261

Bread, white

1 slice

-77

Bread, whole wheat

1 slice

-72

Brick cheese

1 cup shredded

-83

Broccoli, raw

1 spear

17

Broccoli, boiled

1/2 cup

73

Brown rice, cooked

½ cup

-103

Brown sugar

½ cup packed

-746

Butter

1 tbsp

-45

Butter

1 stick (1/4 lb)

-358

Cabbage, green, boiled

½ cup, shredded

18

Cabbage, green, raw

1 cup, shredded

26

Cabbage, green, raw

1 small head

260

Cake, chocolate with choc. frosting

1 piece

-115

Cake, yellow, vanilla frosting

1 piece

-163

Canola oil

½ cup

580

Cantaloupe

1 cup

21

Carrot, raw

1 large

71

Carrot juice

8 oz

396

Cashews, dry, roasted

4 oz

105

Catfish, farmed, baked or grilled

3 oz

59

Catfish, wild, baked or grilled

3 oz

46

Cauliflower, raw

½ cup

15

Caviar, black and red

1 tbsp

421

Cayenne, ground

1 tsp.

509

Celery, raw

1 medium stalk

3

Cheddar cheese

1 oz

-26

Cherries, sweet

10 cherries

-16

Cherries

1 cup, pitted

-38

Cherry tomatoes

1 cup

33

Chicken breast, roasted (no skin)

3 oz

-14

Chicken breast, fried, meat only

1 breast

-50

Chicken drumstick, fried with skin

1 drumstick

-50

Chicken livers

3 oz

-258

Chicken thigh, fried with skin

1 thigh

-46

Chili pepper, read, canned

½ cup chopped

488

Chili pepper, read, raw

1 pepper

286

Chili powder

1 tbsp.

230

Chocolate bar (milk chocolate)

1 bar

-156

Chocolate kisses

10 kisses

-166

Chocolate milk

1 cup

-116

Coca-Cola classic

12 oz

-215

Clams, canned

1 cup, drained

338

Clams, steamed

3 oz (9 small)

190

Cocoa Krispies

¾ cup

-149

Coconut oil

½ cup

-899

Cod, Atlantic, baked or grilled

3 oz

71

Cod, Atlantic, dried and salted

3 oz

222

Cod liver oil

1 tbsp

1,028

Coffee, brewed

8 oz

0

Collard greens, boiled

½ cup

205

Collard greens, raw

½ cup chopped

83

Corn, frozen

½ cup

-62

Corn on the cob, boiled

1 ear

-111

Corn flakes

1 cup

-182

Corn chips

1 oz

-116

Corn chips

8-oz-bag

-928

Corn oil

½ cup

-395

Corn syrup

¼ cup

-396

Corned beef brisket

1 lb

228

Cornish game hen, roasted

1 bird

-298

Corn tortilla

6” inches

-48

Cottage cheese, 1% fat

1/2 cup

9

Cottage cheese, non fat

½ cup

14

Crab, Alaska king, steamed/boiled

3 oz

60

Cream, half-and-half

1 oz

-10

Cream, heavy (whipping)

1 cup

-280

Cream cheese

2 tsbp

-31

Cream cheese

8-oz-brick

-253

Cream cheese, reduced fat

8-oz-brick

-167

Croissant

1

-179

Cucumber, raw

1 large

24

Dates, dried

½ cup chopped

-291

Deer, roasted

1 lbs uncooked wt.

3

Delmonico steak, broiled, grilled

3 oz

3

Doughnut, plain

1 doughnut

-171

Egg, whole

1 large

-43

Egg, hard-boiled

1 cup chopped

-124

Egg white

1 large

5

Egg yolk

1 large

-48

English muffin

1 muffin`

-173

Eye of round (beef) roasted

1 lb uncooked

66

Feta cheese

1 cup crumbled

-108

Filet Mignon, boiled or grilled

3 oz

10

Filet mignon, roasted

3 oz

-8

Fish sticks, frozen

1 stick

0

Flaxseed

2 tbsp.

26

Flounder, baked or grilled

3 oz.

204

Flour tortilla

6” tortilla

-30

Frankfurter, turkey

1 sausage

-8

French dressing

2 tbsp.

-54

French dressing, low fat

2 tbsp.

-4

Froot Loops

1 cup

-128

French fries, fast food

1 medium

-336

Frosted flakes (Kellogg’s)

1 cup

-123

Garbanzo beans, boiled

½ cup

-39

Garlic raw

1 clove

111

Garlic powder

1 tsp.

440

Gatorade sport drink

8 oz

-119

Ginger ground

1 tsp

501

Gingerroot, fresh

1 tbsp.

390

Goat cheese, hard

1 oz

-45

Goat meat, roasted

3 oz

-42

Goose, roasted with skin

½ bird

348

Graham cracker

1 cracker

-37

Grapefruit, pink

½ fruit

1

Grapefruit, white

½ fruit

-1

Grapes, red or green, seedless

15 grapes

-57

Green beans, boiled

1/2 cup

15

Green beans, canned

½ cup

12

Green beans, raw

½ cup

15

Green onion, raw

2 tbsp. chopped

33

Green pepper, raw

1 cup chopped

63

Ground beef 70% lean, baked

1 lb. uncooked wt.

27

Ground beef, 75% lean, baked

1 lb. uncooked wt.

-23

Ground beef, 80% lean, baked

1 lb. uncooked wt.

-58

Ground beef, 80% lean, broiled/grilled

1 lb. uncooked wt.

-23

Ground beef, 90% lean, broiled/grilled

1 lb uncooked wt.

-74

Ground lamb, broiled or grilled

1 lb. uncooked wt.

-87

Ground turkey, cooked

1 lb. uncooked wt.

-240

Ground veal, broiled or grilled

1 lb. uncooked wt.

-199

Haddock, baked or grilled

3 oz.

100

Halibut, Atlantic, baked or grilled

3 oz

78

Halibut, Greenland, baked/grilled

3 oz

493

Halibut, Pacific, baked or grilled

3 oz

78

Ham, canned, extra lean

3 oz

26

Ham, canned, regular

3 oz

45

Ham, canned, extra lean

1 lb

91

Ham, canned, regular

1 lb

159

Ham luncheon meat

1 oz

0

Ham luncheon meat extra lean

1 oz

8

Hamburger bun

1 roll

-113

Hazelnuts, dry-roasted

4 oz

427

Herbal tea

8 oz

1

Herring, Atlantic, baked or grilled

3 oz

790

Honey

½ cup

-763

Honey

1 tbsp.

-95

Hot chili pepper, dried

1 pepper

252

Hot dog, turkey

1 sausage

-8

Hot dog, bun

1 bun

-113

Hot sauce, Tabasco

1 tsp.

370

Ice cream, chocolate

½ cup

-127

Ice cream, vanilla

½ cup

-124

Iceberg lettuce

1 cup shredded

13

Italian dressing

2 tbsp.

-16

Italian dressing, low fat

2 tbsp.

-14

Jack mackerel, baked or grilled

3 oz

686

Jalapeno pepper, raw

1 pepper

55

Jam, various fruits

1 tbsp.

-67

Jelly beans

10 small

-80

Kaiser roll

1 roll

-185

Kale, boiled

½ cup chopped

232

Kale, boiled

1 lb. uncooked wt.

1,276

Kidney beans, light, boiled

½ cup

-6

Kidney beans, dark, boiled

½ cup

-4

Kielbasa

4 “ section

30

King mackerel, baked or grilled

3 oz

214

Kiwi

One fruit

-14

Lamb chop Australian broiled/grilled

1 lb. uncooked wt.

-38

Lamb chop domestic broiled/grilled

1 lb. uncooked wt.

-61

Lasagna, noodles

16-oz. package

-560

Leek, boiled

½ cup chopped

134

Lemon without peel

One fruit

21

Lemonade from frozen concentrate

8 oz

-166

Lemonade, powdered mix, sugar free

8 oz

3

Lemon juice

1 tbsp.

3

Lentil soup

1 cup

-37

Lettuce, Bibb

1 cup shredded

22

Lettuce, Boston

1 cup shredded

43

Lettuce, Romaine

1 cup shredded

61

Lima beans, large, boiled

½ cup

-19

Lobster, Maine, steamed or boiled

1 cup

120

London broil, braised

1 lb. uncooked wt.

36

London broil, broiled or grilled

1 lb.

59

Macadamia nuts, dry-roasted

¼ cup

137

Macadamia nuts, dry-roasted

4 oz

546

Macadamia nuts, raw

4oz

533

Macaroni elbows, cooked

½ cup

-76

Mackerel, Atlantic, baked/grilled

3 oz

512

Mackerel, King, baked or grilled

3 oz

214

Mackerel, Pacific, baked/grilled

3 oz

686

Mango

1 fruit

-106

Margarine corn and soy, 80% fat

1 stick (1/4 lb.)

-115

Margarine, soy

1 stick

-155

Margarine, sunflower

1 stick

-420

Mars almond bar

1 bar

-190

Mayonnaise

½ cup

-267

Mayonnaise, imitation

½ cup

-9

Mayonnaise, reduced fat

½ cup

-96

Melba toast

1 toast

-13

Milk chocolate

1 cup

-116

Milk chocolate, low fat

1 cup

-80

Milk, low-fat (1%)

1 cup

-33

Whole milk

1 cup

-45

Milk chocolate

1 bar

-156

Miracle Whip

½ cup

-206

Miracle Whip, light

½ cup

-66

Monterey Jack cheese

1 cup shredded

-86

Mozzarella, part skim

1 cup shredded

-46

Mozzarella, whole-milk

1 cup shredded

-41

Muenster cheese

1 cup shredded

-88

Muffin, blueberry

1 small

-179

Multi-Bran Chex

1 cup

-118

Mushrooms, white, canned

½ cup sliced

5

Mussel, blue, steamed

3 oz (8 medium)

293

Mustard, prepared

1tsp.

3

Mustard greens, boiled

½ cup chopped

117

Navy beans, canned

½ cup

-51

New York strip, broiled or grilled

1 lb. uncooked wt.

18

Nutmeg, ground

1 tsp.

-5

Oatmeal cookie

1 small

-76

Oatmeal, made with water

¾ cup

-64

Olive oil

1 tbsp

73

Olive oil

½ cup

583

Onion, boiled

1 medium

236

Onion raw

1 slice

93

Onion raw

½ cup diced

206

Onion flakes

1 tbsp.

584

Onion powder

1 tsp.

291

Orange juice, fresh squeezed

8 oz

-65

Orange juice from concentrate

8 oz

-76

Orange peel, fresh

1 tbsp.

3

Orange roughy, braked or grilled

3 oz

44

Oregano, ground

1 tsp

1

Oysters, Eastern, canned

1 cup

872

Oysters, Eastern, (farmed) baked

3 oz – 8 medium

327

Oysters, Pacific, steamed

3 oz – 3 large

703

Pancake, prepared from mix

1 pancake

-180

Papaya

1 cup cubed

-6

Paprika

1 tsp.

13

Parmesan cheese

½ cup grated

-31

Parsley, dried

1 tbsp

7

Parsley, fresh

½ cup

157

Pate de foie gras

1 oz

-23

Peach

1 large

-54

Peaches, canned (heavy syrup)

1 cup with liquid

-247

Peaches, canned (light syrup)

1 cup with liquid

-157

Peanuts, dry roasted

1/4 cup

14

Pear

1 medium

-74

Peas, canned

½ cup

-8

Pecans, dry-roasted

4 oz

258

Pecans, raw

4 oz

210

Pepper, back, ground

1 tsp

1

Pepper green raw,

½ chopped

50

Pepper, red chili, canned

½ cup chopped

488

Pepper, red chili, dried

1 pepper

252

Pepper, red chili, raw

1 pepper

286

Pepperoni

1 oz

-3

Perch, Atlantic, baked or grilled

3 oz

195

Perch, while, baked or grilled

3 oz

88

Pie crust (pastry crust)

1/8 pie

-76

Pie crust (pastry crust)

9” pie

-608

Pike, walleye, baked or grilled

3 oz

112

Pineapple, canned water packed

1 cup

-108

Pineapple, fresh

1 cup diced

-37

Pineapple juice, canned

8 oz

-118

Pinto beans, boiled

½ cup

-21

Pinto beans, canned

½ cup

-33

Pistachios, dry-roasted

4 oz

103

Pita, white

1 small

-74

Pita, whole wheat

1 small

-65

Plum

1 fruit

-25

Pollack, Atlantic, baked/grilled

3 oz

211

Pork and beans

½ cup

-52

Pork bologna

1 oz

8

Pork chop (loin) center cut, braised

3 oz

5

Pork loin roast

1 lb uncooked wt.

15

Pork ribs, country-style, roasted

1lb. uncooked wt.

-62

Pork shoulder roast, cured

1 lb uncooked wt.

-150

Pork tenderloin, broiled or grilled

1 lb uncooked wt.

39

Porterhouse steak, broiled/grilled

3 oz

17

Pot roast, braised

3 oz

29

Potato, baked with skin

1 medium

-258

Potato, boiled without skin

1 medium

-253

Potato, boiled, without skin

½ cup

-118

Potato chips

1 oz

-110

Potato chips

8 oz – bag

-881

Pound cake

1 piece

-111

Pretzels, hard, regular

1 oz (5 pretzels)

-179

Pretzels, hard, regular

8 oz bag

-1,434

Pretzels, hard, whole wheat

5 pretzels

-168

Prime rib, broiled or grilled

1 lb uncooked wt.

0

Prune, dried

1 fruit

-12

Pudding, chocolate

½ cup

-130

Pudding, vanilla

½ cup

-110

Pumpernickel bread

1 slice

-42

Pumpkin, boiled

½ cup mashed

25

Radish, red

1 medium

1

Raisin bran (Kellogg’s)

1 cup

-215

Raisins

1 mini-box

-67

Raisins

50 raisins

-124

Raisins

1 cup, not packed

-694

Raisins

1 cup, packed

-789

Ranch dressing

2 tbsp.

-38

Raspberries

10

2

Red cabbage, raw

1 cup shredded

36

Red pepper, raw

½ cup chopped

90

Red pepper, raw

1 medium

140

Red snapper, baked or grilled

3 oz

125

Rib eye steak, broiled or grilled

3 oz

3

Rice, white long grain, cooked

½ cup

-108

Rice white-parboiled-(converted )cooked

½ cup

-123

Rice cake, plain

1 piece

-57

Rice Chex

1 ¼ cups

-176

Rice Krispies

1 ¼ cups

-202

Ricotta, part skim

½ cup

-7

Salmon, Atlantic (farm-raised)

3 oz

-180

Salmon, Atlantic (wild)

3 oz

493

Salmon, chum, canned

15 oz can

2,235

Salmon, pink, canned

15 oz can

3,308

Salsa, tomato based

¼ cup

52

Saltine

1 cracker

-13

Saltines

1 cup, crushed

-319

Sardines canned in oil

3 oz. can

470

Scallops, bay, steamed

12 scallops – 3 oz

139

Scallops, sea, steamed

3 oz – 5 scallops

139

Sea bass, baked or grilled

3 oz

331

Shortbread cookie

1 cookie

-27

Shortening

½ cup

-323

Short ribs (beef)

1 lb uncooked wt

24

Shrimp, canned

6-oz can

323

Shrimp, raw

1 large

13

Shrimp, steamed or boiled

15 shrimp – 3 oz

95

Smelt, rainbow, baked or grilled

3 oz

337

Sour cream, reduced fat

½ cup

-40

Sour cream

½ cup

-73

Soy milk

8 oz

-9

Spaghetti, cooked

½ cup

-49

Special K

1 cup

-34

Spinach, raw

1 cup (loosely packed)

80

Spinach, boiled

1 lb uncooked wt

1,325

Sponge cake

1 piece

-110

Squid, fried

3 oz

245

Strawberries, fresh

10 medium

22

Strawberries

1 cup, sliced

28

Sugar, granulated

½ cup

-725

Sugar, powdered

½ cup

-339

Sweet potato boiled

1 medium

210

Tea, black

8 oz

2

Tomato, red

1 cup chopped

35

Tomatoes, canned

28 – oz can

62

Tomato soup condensed

1 cup

-25

Tortilla chips, plain

1 oz

-91

Tortilla chips, plain

8-oz – bag

-728

Trout, freshwater, baked/grilled

3 oz

202

Trout, saltwater, baked/grilled

3 oz

12

Trout, rainbow, farmed, baked/grilled

3 oz

439

Tuna, light, canned in water

6-oz- can

265

Tuna, white, canned water,( rich in mercury…)

3 oz

347

Turkey dark meat, roasted

1 cup

-283

Turkey breast (pre-basted), roasted with skin

1 breast

-915

Turkey breast, roasted with skin

1 breast

-2,155

Turmeric

1 tsp

501

Walnuts, English

1 cup chopped

-162

Watermelon

1 cup diced

-62

Worcestershire sauce

1 tbsp

2

Yam, baked

½ cup cubed

-52

Yeast, baking

1 packet – 2 tsp

40

Yogurt, low-fat, fruit flavors

1 cup – 8oz

-144

Yogurt, nonfat, plain

1 cup – 8 oz

-4

Zucchini, boiled

½ cup sliced

19

Zucchini, raw

1 cup chopped

22

For a more complete listing of IF Ratings, please consult The Inflammation Free Diet Plan, which includes listings for over 1600 foods.

SUMMARY

Fruits

Fish

BEST

BEST

Cantaloupe

Bluefin Tuna

Pink grapefruit

Bluefish

Raspberries

Halibut

Rhubarb

Herring

Strawberries

Oysters

WORST

Rainbow trout

Banana

Salmon wild

Mango

Sardines

WORST

Vegetables

Salmon farmed

BEST

Poultry

Carrots

BEST

Collards

Duck

Garlic

Goose

Kale

WORST

Onions

Chicken giblets

Spinach

Chicken livers

Sweet potatoes

Cornish game hen

WORST

Turkey dark meat

Corn

Meat

French fries

BEST

White potatoes

Eye round (beef)

Flank stake

Dairy Products

Lamb shanks

Pork tenderloin

BEST

Pot roast

Low-fat cottage cheese

Prime Rib

Low-fat yogurt, plain

Sirloin Tip

Part skim ricotta

WORST

Part skim mozzarella

Organ meats

Skim Milk

Lamb rib chops

WORST

Veal loin

Fruited yogurt

Ice cream

Crackers, cookies, chips

Whole milk

BEST

Breads

BEST

Melba Toast

Flour tortilla

Saltines

Mixed grain bread

Tea biscuits

Pumpernickel bread

Vanilla wafers

Rye bread

WORST

Whole wheat bread

Corn chips

WORST

Potato chips

Bagel

Pretzels

English muffin

French bread

Beverages

Hot dog/hamburger buns

Kaiser roll

BEST

Vienna bread

Black tea

Carrot juice

Cereal

Club soda

Green tea

BEST

Herbal tea

All-Bran

Mineral water

Bran flakes

Nonalcoholic wine

Muesli (not sugar added)

WORST

Rolled oats

Cola

Total

Cranberry juice

WORST

Gatorade

Corn flakes

Lemonade

Corn chex

Crispix

Grape Nuts

Fats and oils

Pasta and grains

BEST

BEST

Almond oil

Barley

Apricot kernel oil

Couscous

Avocado oil

Kasha

Canola oil

Rice noodles

Hazelnut oil

Whole wheat pasta

Olive oil

WORST

Safflower oil (high oleic)

Cornmeal

WORST

Corn pasta

Cottonseed oil

Millet

Coconut oil

White Rice

Margarine

Palm kernel oil

Safflower oil (high linoleic)

Nuts and seeds

Herbs and spices

BEST

BEST

Almonds

Curry powder

Brazil nuts

Ginger

Cashews

Garlic

Flaxseed

Onions

Hazelnuts

Turmeric

Hickory nuts

WORST

Macadamia nuts

N/A

Pecans

WORST

N/A

Bibliography:

“Inflammation Free Diet Plan” – Monica Reinagel – 2006

Internet: http://www.nutrition.about.com


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