YapSpan

Foods ranked for longevity

The bag of foods

Better for how long you live at the top, worse at the bottom.
  • Strong evidence
  • Moderate evidence
  • Mixed evidence
  • Limited evidence
  • lower risk
  • higher risk

Each food sits where its all-cause mortality figure puts it. Faint ones have thin or mixed evidence and sit near the middle. Drag one, or tap it for the evidence.

Also as a What Matters chart and in the Foods section of the wiki.

Every food, better to worse

Each figure is the risk of dying from any cause, as printed by the review behind it: the highest versus the lowest intake, or one extra daily serving where that is all the review reported. Figures from different comparisons are a rough guide to order, not exact matches. Stars grade the study (§3 tier: ★★★★ High to ★ Very low).

  1. 1
    Nuts−22% risk of death

    RR 0.78 (95% CI 0.72–0.84), per extra 28 g a day; 15 studies[1]

    Strong evidence · High

  2. 2
    Leafy greens−22% risk of death

    RR 0.78 (95% CI 0.71–0.86), per extra 100 g a day[2]

    Moderate evidence · Moderate

  3. 3
    Coffee−17% risk of death

    RR 0.83 (95% CI 0.79–0.88), 3 to 4 cups a day vs none[3]

    Strong evidence · Moderate

  4. 4
    Olive oil−15% risk of death

    RR 0.85 (95% CI 0.81–0.89), highest vs lowest intake; 2,710,351 people[4]

    Strong evidence · High

  5. 5
    Chili peppers−12% risk of death

    HR 0.88 (95% CI 0.86–0.90), regularly vs under once a week; 4 studies, 564,748 people[5]

    Moderate evidence · Moderate

  6. 6
    Cruciferous vegetables−10% risk of death

    RR 0.90 (95% CI 0.85–0.95), per extra 100 g a day[2]

    Moderate evidence · Moderate

  7. 7
    Tea−10% risk of death

    RR 0.90 (95% CI 0.86–0.95), highest vs lowest intake; 38 studies, 1,956,549 people[6]

    Moderate evidence · Moderate

  8. 8
    Fish−8% risk of death

    RR 0.92 (95% CI 0.87–0.97), per extra 100 g a day[7]

    Moderate evidence · High

  9. 9
    Soy foods−8% risk of death

    HR 0.92 (95% CI 0.88–0.96), highest vs lowest intake[8]

    Moderate evidence · Moderate

  10. 10
    Berries−21% risk of death

    HR 0.79 (95% CI 0.70–0.89), any berries vs none (one US cohort); 37,232 people[9]

    Limited evidence · Low

  11. 11
    Yogurt−7% risk of death

    RR 0.93 (95% CI 0.89–0.98), highest vs lowest intake; 12 studies, 896,871 people[10]

    Moderate evidence · Moderate

  12. 12
    Fruit−6% risk of death

    RR 0.94 (95% CI 0.92–0.97), per extra daily serving[11]

    Strong evidence · High

  13. 13
    Whole grains−6% risk of death

    RR 0.94 (95% CI 0.92–0.97), per extra 30 g a day[12]

    Strong evidence · High

  14. 14
    Legumes−6% risk of death

    HR 0.94 (95% CI 0.91–0.98), highest vs lowest intake; 27 studies, 1,141,793 people[13]

    Moderate evidence · Moderate

  15. 15
    Mushrooms−6% risk of death

    RR 0.94 (95% CI 0.91–0.98), any vs none or little; 5 studies, 601,893 people[14]

    Moderate evidence · Moderate

  16. 16
    Cheese−5% risk of death

    RR 0.95 (95% CI 0.92–0.99), highest vs lowest intake[15]

    Moderate evidence · High

  17. 17
    Vegetables−4% risk of death

    RR 0.96 (95% CI 0.95–0.98), per extra daily serving[11]

    Strong evidence · High

  18. 18
    Poultry−4% risk of death

    RR 0.96 (95% CI 0.93–0.98), highest vs lowest intake[16]

    Moderate evidence · Moderate

  19. 19
    Chocolate−10% risk of death

    HR 0.90 (95% CI 0.84–0.97), 1 or more servings a day vs none (US women); 1 studies, 84,709 people[17]

    Limited evidence · Low

  20. 20
    Butter+1% risk of death

    RR 1.01 (95% CI 1.00–1.03), per 14 g (1 tablespoon) a day; 9 studies, 636,151 people[18]

    Mixed evidence · Moderate

  21. 21
    Dairy overallno all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[19]

    Mixed evidence · Moderate

  22. 22
    Eggs+2% risk of death

    RR 1.02 (95% CI 0.94–1.11), highest vs lowest intake; 25 studies, 2,216,720 people[20]

    Mixed evidence · Moderate

  23. 23
    Fried foods+3% risk of death

    RR 1.03 (95% CI 0.96–1.12), highest vs lowest intake; 6 studies[21]

    Mixed evidence · Moderate

  24. 24
    Fruit juiceno all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[22]

    Mixed evidence · Moderate

  25. 25
    Milk+1% risk of death

    RR 1.01 (95% CI 0.96–1.06), per extra 200 mL a day; 11 studies[23]

    Mixed evidence · Moderate

  26. 26
    Potatoes−12% risk of death

    RR 0.88 (95% CI 0.69–1.12), per extra 150 g serving a day[24]

    Mixed evidence · Moderate

  27. 27
    Sweets and added sugarno all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[25]

    Mixed evidence · Moderate

  28. 28
    White rice−3% risk of death

    RR 0.97 (95% CI 0.88–1.06), highest vs lowest intake; 5 studies[26]

    Mixed evidence · Moderate

  29. 29
    Avocadono all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[27]

    Limited evidence · Low

  30. 30
    Citrus fruitno all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[28]

    Limited evidence · High

  31. 31
    Diet drinks+13% risk of death

    RR 1.13 (95% CI 1.06–1.21), highest vs lowest intake; 11 studies, 2,196,503 people[29]

    Mixed evidence · Moderate

  32. 32
    Sugary drinks+8% risk of death

    HR 1.08 (95% CI 1.04–1.12), per extra 355 mL (12 oz) a day; 11 studies, 965,851 people[30]

    Moderate evidence · High

  33. 33
    Refined grains+27% risk of death

    HR 1.27 (95% CI 1.11–1.46), 350 g or more a day vs under 50 g (one 21-country cohort); 1 studies, 137,130 people[31]

    Mixed evidence · Moderate

  34. 34
    Salt added at the table+28% risk of death

    HR 1.28 (95% CI 1.20–1.35), always vs never or rarely (one UK cohort); 1 studies, 501,379 people[32]

    Limited evidence · Low

  35. 35
    Red meat+10% risk of death

    RR 1.10 (95% CI 1.04–1.18), higher intake (linear dose-response)[11]

    Moderate evidence · High

  36. 36
    Alcohol+19% risk of death

    RR 1.19 (P < .001, no CI printed), 45 to 64 g a day vs lifetime non-drinkers; 107 studies, 4,838,825 people[33]

    Moderate evidence · High

  37. 37
    Ultra-processed foods+21% risk of death

    RR 1.21 (95% CI 1.15–1.27), higher vs lower intake (umbrella review)[34]

    Moderate evidence · Moderate

  38. 38
    Processed meat+23% risk of death

    RR 1.23 (95% CI 1.12–1.36), higher intake (linear dose-response)[11]

    Strong evidence · High

Bars run from more risk (left) to less risk (right); the centre line is no difference. The order uses the printed figure, with two rules: a figure whose range crosses no difference ranks on the neutral line, and limited or mixed evidence ranks a third of the way from the line toward its figure. A food with no all-cause figure is placed on the neutral line, not by a study number.

Sources (34)
  1. [1]Aune D, Keum N, Giovannucci E, et al., BMC Med 2016 Evidence: High
  2. [2]Kwok CS, Gulati M, Michos ED, et al., Eur J Prev Cardiol 2019 Evidence: Moderate
  3. [3]Poole R, Kennedy OJ, Roderick P, et al., BMJ 2017 Evidence: Moderate
  4. [4]Ke Y, Fan H, Zhao Y, et al., Food Funct 2024 Evidence: High
  5. [5]Ofori-Asenso R, Mohsenpour MA, Nouri M, et al., Angiology 2021 Evidence: Moderate
  6. [6]Kim Y, Je Y, Epidemiol Health 2024 Evidence: Moderate
  7. [7]Jayedi A, Shab-Bidar S, Adv Nutr 2020 Evidence: High
  8. [8]Lu TY, Zhang WS, Jiang CQ, et al., Eur J Nutr 2024 Evidence: Moderate
  9. [9]Zhang L, Muscat JE, Chinchilli VM, et al., J Nutr 2024 Evidence: Low
  10. [10]Tutunchi H, Naghshi S, Naemi M, et al., Public Health Nutr 2023 Evidence: Moderate
  11. [11]Schwingshackl L, Schwedhelm C, Hoffmann G, et al., Am J Clin Nutr 2017 Evidence: High
  12. [12]Hu H, Zhao Y, Feng Y, et al., Am J Clin Nutr 2023 Evidence: High
  13. [13]Zargarzadeh N, Mousavi SM, Santos HO, et al., Adv Nutr 2023 Evidence: Moderate
  14. [14]Ba DM, Gao X, Al-Shaar L, et al., Nutr J 2021 Evidence: Moderate
  15. [15]Zhang M, Dong X, Huang Z, et al., Adv Nutr 2023 Evidence: High
  16. [16]Papp RE, Hasenegger V, Ekmekcioglu C, et al., Crit Rev Food Sci Nutr 2023 Evidence: Moderate
  17. [17]Sun Y, Liu B, Snetselaar LG, et al., J Acad Nutr Diet 2023 Evidence: Low
  18. [18]Pimpin L, Wu JH, Haskelberg H, et al., PLoS One 2016 Evidence: Moderate
  19. [19]Cavero-Redondo I, Alvarez-Bueno C, Sotos-Prieto M, et al., Adv Nutr 2019 Evidence: Moderate
  20. [20]Mousavi SM, Zargarzadeh N, Rigi S, et al., Adv Nutr 2022 Evidence: Moderate
  21. [21]Qin P, Zhang M, Han M, et al., Heart 2021 Evidence: Moderate
  22. [22]Pan B, Ge L, Lai H, et al., Crit Rev Food Sci Nutr 2022 Evidence: Moderate
  23. [23]Mullie P, Pizot C, Autier P, BMC Public Health 2016 Evidence: Moderate
  24. [24]Schwingshackl L, Schwedhelm C, Hoffmann G, et al., Eur J Nutr 2019 Evidence: Moderate
  25. [25]Huang C, Liang Z, Ma J, et al., Nutrition 2023 Evidence: Moderate
  26. [26]Saneei P, Larijani B, Esmaillzadeh A, Public Health Nutr 2017 Evidence: Moderate
  27. [27]Pacheco LS, Li Y, Rimm EB, et al., J Am Heart Assoc 2022 Evidence: Low
  28. [28]Aune et al., Int J Epidemiol 2017 Evidence: High
  29. [29]Chen Z, Wei C, Lamballais S, et al., Nutr J 2024 Evidence: Moderate
  30. [30]Zhang YB, Jiang YW, Chen JX, et al., Adv Nutr 2021 Evidence: High
  31. [31]Swaminathan S, Dehghan M, Raj JM, et al., BMJ 2021 Evidence: Moderate
  32. [32]Ma H, Xue Q, Wang X, et al., Eur Heart J 2022 Evidence: Low
  33. [33]Zhao J, Stockwell T, Naimi T, et al., JAMA Netw Open 2023 Evidence: High
  34. [34]Lane MM, Gamage E, Du S, et al., BMJ 2024 Evidence: Moderate

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