1645 recipes · 34 chaptersVelvet
Section

WHO Healthy

Recipes whose numbers per serving fit the World Health Organization's advice for a healthy diet. Our own calculation from WHO guidance, not a WHO endorsement.

The exact rule

A recipe gets the WHO Healthy label only if one serving meets all five conditions. Energy shares use 9 kcal per g of fat and 4 kcal per g of sugar.

#Condition per servingFormulaWHO basis
1Total fat ≤ 30% of energyfat_g × 9 ÷ kcal ≤ 0.30Adults: limit total fat to 30% of total energy or less (2023 total fat guideline; fact sheet)
2Saturated fat < 10% of energysatfat_g × 9 ÷ kcal < 0.10Reduce saturated fat to 10% of energy, and further below 10% (2023 SFA/TFA guideline)
3Free sugars < 10% of energyfree_sugar_g × 4 ÷ kcal < 0.10Free sugars below 10% of total energy, ideally below 5% (2015 sugars guideline). Free sugars = added sugars plus sugars in honey, syrups and fruit juice; sugars inside whole fruit, veg and milk don't count.
4Salt: main meals ≤ 1.7 g; snacks, sides, desserts and drinks ≤ 0.25 g per 100 kcalsalt_g ≤ 1.7 (meal) or salt_g ≤ 5 × kcal ÷ 2000Adults: less than 5 g salt (2 g sodium) a day (2012 sodium guideline). See below for why 1.7 g.
5Some fibre or vegetables: fibre ≥ 1.25 g per 100 kcal or at least 80 g fruit & vegfibre_g ≥ 25 × kcal ÷ 2000 or veg_g ≥ 80At least 25 g naturally occurring fibre and 400 g fruit & vegetables a day (2023 carbohydrate guideline; fact sheet)

Why these numbers

  • Percent of energy is how WHO states its fat and sugar limits, so the rule works for any portion size: a recipe that stays under the limits serving by serving keeps a whole day under them too.
  • Salt 1.7 g per main meal: WHO's limit is a daily amount (5 g), not a percentage. We give each of the three main meals (breakfast, lunch, dinner) an equal third: 5 ÷ 3 ≈ 1.7 g. Snacks, sides, desserts and drinks are smaller, so they get a share in proportion to their energy, 5 g per 2,000 kcal (0.25 g per 100 kcal), which stops a salty snack from passing.
  • Fibre and veg: 25 g fibre per 2,000 kcal is 1.25 g per 100 kcal. The vegetable route uses one 80 g portion, the standard portion in WHO's "five portions, 400 g a day". The build adds up fruit and vegetable ingredients by weight (potatoes and other starchy roots are excluded, as WHO excludes them) and divides by servings.
  • Nutrition values are estimates per serving (see each recipe's source note), and WHO advice applies to whole diets over time. The label says the recipe fits that pattern; it is not medical advice.

Sources

24 of 1645 recipes pass

PremiumLo mein with mushrooms, red pepper, carrot, pak choi and green beans in a black bowl on dark slate.Lo mein · Vegetable

Vegetable Lo Mein with Mushrooms and Greens

32 min · 436 kcal · 15 g proteinContains: Gluten, Eggs, Soybeans, SesameWHO HealthyDairy-freeVegetarianA bowl of plump brown farro grains glossy with olive oil and scattered with parsley leaves.Farro

Toasted Farro with Olive Oil and Parsley

45 min · 290 kcal · 10 g proteinContains: GlutenWHO HealthyDairy-freeVegetarianVeganNo added sugarA small dark bowl of fine brown garam masala surrounded by cinnamon sticks, star anise, cloves and cardamom pods.Garam masala

Toasted Whole-Spice Garam Masala

8 min · 6 kcal · 0 g proteinNo major allergensWHO HealthyGluten-freeDairy-freeVegetarianVeganNo added sugarPremiumThree burnished golden-brown patties speckled with green spinach and topped with crumbled white cheese.Veggie burgers · Sweet potato & spinach

Sweet Potato, Spinach and Quinoa Burgers with Feta

1 h 45 min · 371 kcal · 12 g proteinContains: Gluten, Eggs, MilkWHO HealthyVegetarianPremiumA bowl of golden pumpkin oatmeal swirled with apple sauce and topped with diced fresh apple.Porridge · Pumpkin

Spiced Pumpkin Steel-Cut Oatmeal

40 min · 331 kcal · 13 g proteinContains: Gluten, MilkWHO HealthyVegetarianA whole stuffed poussin in a bowl of clear broth with ginseng root, jujubes and sliced spring onion.Samgyetang

Samgyetang (Korean Ginseng Chicken Soup)

1 h 35 min · 294 kcal · 34 g proteinNo major allergensHigh ProteinWHO HealthyGluten-freeDairy-freeNo added sugarA bowl of smooth red-orange lentil soup with a swirl of olive oil, chopped parsley and a few chilli flakes, with a lemon wedge on the plate.Red lentil soup

Lemony Red Lentil Soup

45 min · 334 kcal · 17 g proteinNo major allergensWHO HealthyGluten-freeDairy-freeVegetarianVeganNo added sugarChunks of mango, pineapple, kiwi, strawberries and blueberries with mint in a black bowl.Fruit salad

Rainbow Fruit Salad with Lime and Mint

20 min · 102 kcal · 1 g proteinNo major allergensWHO HealthyGluten-freeDairy-freeVegetarianVeganA mug of clear, dark coffee with a thin layer of foam.Pour-over

Pour-Over Coffee Brewed Through a Paper Filter Cone

9 min · 2 kcal · 0 g proteinNo major allergensHigh ProteinWHO HealthyGluten-freeDairy-freeVegetarianVeganNo added sugarPeruvian ceviche of white fish cubes with red onion and coriander, served with a slice of sweet potato and large-kernel corn.Ceviche

Classic Peruvian Ceviche with Lime, Red Onion, Sweet Potato and Corn

1 h · 280 kcal · 25 g proteinContains: FishWHO HealthyGluten-freeDairy-freeNo added sugarA bowl of plump pearl barley with browned sliced mushrooms and parsley leaves.Barley · Mushroom

Pearl Barley with Two Mushrooms

1 h · 247 kcal · 9 g proteinContains: GlutenWHO HealthyDairy-freeVegetarianVeganNo added sugarA bowl of bright green gremolata beside braised beef shank topped with it and a lemon.Gremolata

Parsley, Lemon and Garlic Gremolata

10 min · 3 kcal · 0 g proteinNo major allergensWHO HealthyGluten-freeDairy-freeVegetarianVeganNo added sugarDark rice cooked with black beans, flecked with diced green pepper and coriander.Moros y cristianos

Moros y Cristianos (Black Beans and Rice)

1 h 45 min · 222 kcal · 5 g proteinContains: SulphitesWHO HealthyGluten-freeDairy-freeVegetarianVeganNo added sugarA platter of spiced rice and brown lentils heaped with deep golden crispy fried onions and parsley.Mujaddara

Mujaddara (Rice and Lentils with Crispy Onions)

1 h 20 min · 561 kcal · 19 g proteinNo major allergensWHO HealthyGluten-freeDairy-freeVegetarianVeganKinilaw of raw tuna cubes in vinegar with red onion, cucumber, ginger strips, red chilli and a lime half.Kinilaw

Classic Kinilaw: Filipino Tuna Cured in Coconut Vinegar with Ginger and Cucumber

20 min · 125 kcal · 22 g proteinContains: Fish, SulphitesHigh ProteinWHO HealthyGluten-freeDairy-freeNo added sugarA dark bowl of tuna poke cubes with red onion, spring onion, sesame seeds and nori strips over white rice.Poke

Classic Hawaiian Ahi Tuna Poke with Sesame, Macadamia and Rice

45 min · 556 kcal · 35 g proteinContains: Gluten, Fish, Soybeans, Tree nuts, SesameWHO HealthyDairy-freeNo added sugarA mug of dark, full-bodied coffee.French press

French Press Coffee with a Short Bloom and Long Steep

11 min · 2 kcal · 0 g proteinNo major allergensHigh ProteinWHO HealthyGluten-freeDairy-freeVegetarianVeganNo added sugarPremiumFresh fettuccine topped with a chunky raw red tomato and herb sauce.Fresh egg pasta · Tomato

Fresh Fettuccine with Raw Tomato and Herb Sauce

20 min · 517 kcal · 23 g proteinContains: Gluten, Eggs, MilkWHO HealthyVegetarianNo added sugarA dark bowl of frothy bright green matcha with a bamboo whisk and scoop.Matcha

Frothy Whisked Matcha Green Tea

5 min · 6 kcal · 1 g proteinNo major allergensHigh ProteinWHO HealthyGluten-freeDairy-freeVegetarianVeganNo added sugarA bowl of thick, dark simmered black beans flecked with red pepper and topped with chopped coriander and pepper strips.Cuban black beans

Cuban Black Beans with Red Pepper Sofrito

2 h 50 min · 296 kcal · 14 g proteinContains: SulphitesWHO HealthyGluten-freeDairy-freeVegetarianVeganA bowl of golden curried millet pilaf scattered with raisins, toasted almonds and chopped herbs, topped with a dollop of yoghurt.Millet

Curried Millet Pilaf with Raisins, Almonds and Herbs

35 min · 300 kcal · 8 g proteinContains: Milk, Tree nutsWHO HealthyGluten-freeVegetarianNo added sugarA dark bowl of creamy oat porridge topped with banana slices and blueberries.Porridge

Creamy Oat Porridge with Banana, Blueberries and Maple

15 min · 358 kcal · 11 g proteinContains: Gluten, MilkWHO HealthyVegetarianA pan of fluffy bulgur pilaf studded with browned mushrooms and flecked with chopped parsley.Bulgur · Mushroom

Bulgur Pilaf with Cremini Mushrooms and Parsley

50 min · 249 kcal · 8 g proteinContains: Gluten, Soybeans, CeleryWHO HealthyDairy-freeVegetarianVeganNo added sugarA dark bowl of beef and bean chilli topped with soured cream, grated cheese and sliced spring onion.Chili con carne

Big-Batch Beef and Bean Chili

1 h 35 min · 311 kcal · 34 g proteinNo major allergensHigh ProteinWHO HealthyGluten-freeDairy-freeNo added sugar

Their numbers

RecipeFat (% kcal)Sat. fatFree sugarsSalt / limitFibre · veg
Vegetable Lo Mein with Mushrooms and Greens24.8%2.5%0.9%1.61 g / 1.73.9 g · 323 g
Toasted Farro with Olive Oil and Parsley26.1%3.7%0%1.11 g / 1.77.4 g · 0 g
Toasted Whole-Spice Garam Masala30%0%0%0 g / 0.020.6 g · 0 g
Sweet Potato, Spinach and Quinoa Burgers with Feta26%6.1%5%1.44 g / 1.74.7 g · 9 g
Spiced Pumpkin Steel-Cut Oatmeal18.5%7.9%9.8%0.96 g / 1.76.7 g · 66 g
Samgyetang (Korean Ginseng Chicken Soup)21.1%5.5%0%1.26 g / 1.71.1 g · 113 g
Lemony Red Lentil Soup23.2%3.2%0.2%1.58 g / 1.79.3 g · 78 g
Rainbow Fruit Salad with Lime and Mint4.4%0.9%8.2%0.01 g / 1.73.4 g · 142 g
Pour-Over Coffee Brewed Through a Paper Filter Cone0%0%0%0.01 g / 0.010 g · 0 g
Classic Peruvian Ceviche with Lime, Red Onion, Sweet Potato and Corn10.9%2.9%0.7%1.45 g / 1.75.2 g · 38 g
Pearl Barley with Two Mushrooms17.1%2.6%0%0.78 g / 1.710.2 g · 150 g
Parsley, Lemon and Garlic Gremolata0%0%0%0 g / 0.010.2 g · 0 g
Moros y Cristianos (Black Beans and Rice)16.6%2.4%0%1.7 g / 1.73.9 g · 106 g
Mujaddara (Rice and Lentils with Crispy Onions)20.2%1.8%0.7%1.54 g / 1.710.5 g · 225 g
Classic Kinilaw: Filipino Tuna Cured in Coconut Vinegar with Ginger and Cucumber4.3%1.4%0.3%0.83 g / 1.71 g · 113 g
Classic Hawaiian Ahi Tuna Poke with Sesame, Macadamia and Rice27.5%3.9%0%1.51 g / 1.71.8 g · 123 g
French Press Coffee with a Short Bloom and Long Steep0%0%0%0.01 g / 0.010 g · 0 g
Fresh Fettuccine with Raw Tomato and Herb Sauce19.8%6.6%0%1.07 g / 1.73.9 g · 275 g
Frothy Whisked Matcha Green Tea15%0%0%0 g / 0.020.8 g · 0 g
Cuban Black Beans with Red Pepper Sofrito28.6%4.3%0.7%1.1 g / 1.714 g · 59 g
Curried Millet Pilaf with Raisins, Almonds and Herbs25.2%4.5%0%0.93 g / 1.76.1 g · 98 g
Creamy Oat Porridge with Banana, Blueberries and Maple18.9%7.5%8.8%0.53 g / 1.77 g · 98 g
Bulgur Pilaf with Cremini Mushrooms and Parsley27.1%4%0%0.91 g / 1.76.8 g · 94 g
Big-Batch Beef and Bean Chili26.6%9.3%0%1.51 g / 1.77.6 g · 158 g