FattyLiverFood
Evidence-based food guidance for fatty liver disease
Search 6,719 foods with clear verdicts based on saturated fat, added sugar, and refined carbohydrates. Every verdict follows the Mediterranean diet framework recommended by the AASLD.
Browse all foods →6,000+ foods scored with saturated fat, added sugar, and carb type — each with portion and frequency guidance.
Browse all foods →Evidence-based guides on Mediterranean eating, saturated fat vs sugar, red meat, coffee, and more.
Read the guides →Deep dives into the questions people actually ask — can fatty liver be reversed, how much red meat, how to read labels.
Read the blog →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 with the strongest evidence: 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.
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.
A few notes on the ratings. They are built on the USDA FoodData Central nutrient database and the AASLD 2023 practice guidance for managing 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.