What this site is

FattyLiverFood is a data research project, not a medical practice. We compile nutrition data from USDA FoodData Central and score every food against the AASLD 2023 and ADA 2024 guidelines, using the Mediterranean diet framework those guidelines recommend. Every verdict on this site is the output of the same fixed rule set — saturated fat share, added sugar, and processing level — applied to every food in the database.

If you manage fatty liver (MASLD), the pattern that has the strongest evidence behind it is: vegetables at the base of every meal, fish and lean protein in rotation, whole grains over refined ones, olive oil as the primary fat, and 5-10% weight loss when weight is a factor. This site helps you apply that pattern one food at a time.

How to use this site: search a food (like "scrambled eggs" or "brown rice"), read its verdict, and see the numbers behind it — protein, fat, saturated share, fiber, and sodium per 100g. If a food is rated Limit, the page suggests what to swap in instead. Most people start with the foods they eat most often, then work outward.

A few notes on the ratings. They are built on the USDA FoodData Central nutrient database and the AASLD 2023 practice guidance for managing metabolic dysfunction-associated steatotic liver disease (MASLD). The rating is a starting point for planning, not a prescription — individual needs vary, and a doctor or registered dietitian should guide any treatment plan. When weight loss is part of the plan, the guidelines point to roughly 5-10% loss as the target that most consistently improves liver fat.

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