Estimate a diet-quality risk score from food-pattern and nutrient-support inputs, then surface the weak points most worth fixing first.
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Diet pattern
Practical stressors
Result
The pattern has a decent base, but a few habits could still open micronutrient gaps over time. Focus first on iron and the biggest scoring domain.
Women 19 to 30 years
Vegetarian profile with pattern-based micronutrient risk scoring.
Diet variety
2/6
The pattern has some variety, but it still leaves room for micronutrient blind spots.
Fortified and calcium/B12 support
2/6
Fortified-food coverage is present but not yet consistent enough to treat as automatic.
Iodine and vitamin D support
4/6
Your iodine and vitamin D backstops look weak unless supplements or explicit fortified-food choices are already in place.
Life-stage pressure
2/6
Life stage adds some extra nutrient pressure beyond the base food pattern.
Practical stressors
1/6
No major practical stressors stand out from the pattern-based questions.
Iron
Women 19 to 30 years target: 18 mg (RDA)
Menstruating profiles often need a more deliberate iron strategy than non-menstruating adults.
Iodine
Women 19 to 30 years target: 150 mcg (RDA)
Inconsistent iodized salt use leaves iodine coverage uncertain.
Vitamin B12
Women 19 to 30 years target: 2.4 mcg (RDA)
Vegetarian patterns can narrow vitamin B12 coverage if dairy, eggs, or fortified foods are inconsistent.
What to do next
Build an explicit iodine and vitamin D strategy with iodized salt, seafood or fortified foods, and sun-safe exposure habits.
Increase the range and frequency of produce, legumes, nuts, and seeds before assuming supplements are the first fix.
Use the nutrient intake or food gap tools to review iron and iodine next.
This score is an educational pattern screen, not a diagnosis. It cannot confirm deficiency, toxicity, or whether you personally need a supplement or laboratory test.
Also in Micronutrients
Health — Nutrition
A diet risk score calculator is most useful when it scores the food pattern rather than pretending to measure clinical deficiency. This guide explains why weekly intake habits can reveal nutrient-support weak points, why diet quality still matters even when supplements are used, and why a score should lead to practical food changes rather than panic.
A diet risk score is not measuring nutrient status in the bloodstream. It is measuring how well the reported food pattern supports common vitamin, mineral, and essential-fat needs across the week.
That makes it a pattern-quality tool. It highlights when low produce variety, sparse legumes, low fortified-food use, or heavy reliance on ultra-processed meals make micronutrient support less reliable.
Supplements can help a real gap, but they do not automatically rescue a weak overall diet pattern. A multivitamin does not replace regular sources of fibre, potassium, magnesium, essential fats, or the broader matrix of foods that usually travel together.
That is why the score gives some credit for supplement support but still keeps the main emphasis on the underlying food pattern.
Plant-forward patterns can be excellent, but they change which nutrients need deliberate planning. Vitamin B12, vitamin D, iodine, calcium, riboflavin, iron, and omega-3 support can all depend more on fortified foods, supplements, or careful food selection than they do in a mixed diet.
A useful diet risk score therefore adjusts the interpretation by diet pattern instead of pretending every pattern has the same default nutrient support.
Use the score as a prioritisation tool. If the result is high, focus first on the handful of habits that move several nutrients at once, such as produce variety, legumes and seeds, fortified alternatives, or a better omega-3 strategy.
That approach prevents the page from turning into a random list of vitamins. The goal is to improve the weekly pattern, not to chase every nutrient individually all at once.
Frequently asked questions
No. It means the reported food pattern has several weak points that make poor nutrient support more likely. Deficiency still needs broader clinical assessment.
Because supplements only cover part of the picture. A weak food pattern can still miss fibre, potassium, magnesium, essential fats, or reliable food-first sources of several nutrients.
Because a higher processed-meal load often crowds out fruits, vegetables, legumes, whole grains, and other nutrient-dense foods that normally support micronutrient coverage.
Start with the habits that improve several nutrients at once, such as more produce, more legumes and seeds, better fortified-food coverage, and a clearer fish or omega-3 plan that fits your diet pattern.
Related
These related calculators come from the same leaf category, nearby sibling categories, or the same top-level topic.
Identify nutrients worth reviewing from life stage, diet pattern, and nutrition risk factors, with food-first guidance and testing prompts that avoid diagnosis language.
View a vitamins-and-minerals-only reference sheet matched to age, sex, and life stage, including basis labels, target amounts, and upper-limit context.
Estimate the remaining gap to a vitamin, mineral, or essential-fat target and get curated food suggestions to close it within omnivore, vegetarian, or vegan patterns.
Compare curated foods for one vitamin, mineral, or essential fat by serving, 100 g, and 100 kcal to spot the strongest food-first options.
