If you read part one, you know that understanding food labels helps you eat better—without giving up taste or convenience.
In our previous post, we looked at what appears on a label: the Nutrition Facts panel, the Ingredients list, allergen statements, and information about additives and preservatives.
Let’s review the Nutrition Facts label:
Look at the picture showing an example of a Nutrition Facts label that is found on a food package. You’ll see % Daily Value (%DV). This number tells you how much a nutrient in one serving contributes to your daily needs.
Now, let’s put that knowledge to work so you can choose well, quickly, and confidently.
The 5%–20% rule: your quick label shortcut
- 5% DV or less per serving = LOW
- 20% DV or more per serving = HIGH
Use this simple rule to scan for nutrients you want less of (like sodium, saturated fat, and added sugars) and for nutrients you want more of (like fiber, vitamins, and minerals).
What does “low” or “high” look like? Practical examples
Here are easy benchmarks to use right in the aisle. Percent Daily Values are based on a typical 2,000‑calorie diet (read Part One again if you need to review this)
- Sodium
- 5% DV or less = about 115 mg or less per serving → LOW
- 20% DV or more = about 460 mg or more per serving → HIGH
We get sodium from salt, but sodium can also be found by itself in some foods.
- Added sugars
- 5% DV or less = about 2.5 g or less per serving → LOW
- 20% DV or more = about 10 g or more per serving → HIGH
What counts as “added sugars”? Not just table sugar. Also sugars added during processing, like: sucrose, dextrose, fructose, maltose, syrups (including corn syrup), honey, and sugars from concentrated fruit or vegetable juices.
- Dietary fiber
- 5% DV or less = about 1.5 g or less per serving → LOW
- 20% DV or more = about 5–6 g or more per serving → HIGH
Fiber is a part of all plant foods. It is found in fruits, vegetables, whole grains, beans, and nuts. Some products, even if they are not made from plants, can have added fiber.
- Saturated fat
- 5% DV or less = about 1 g or less per serving → LOW
- 20% DV or more = about 4 g or more per serving → HIGH
Saturated fat is a type of fat. Saturated fat is naturally found in foods that come from animals, like meat, butter, and cheese. Some plant oils, like coconut oil and palm oil, also have saturated fat. Some products, even if they are not made from animals, can have added saturated fat.
Tip: You don’t have to memorize the exact grams. Just remember the 5%–20% rule and glance at %DV to get the big picture fast.
Try this this week
Pick one product you buy often. Compare two brands using the 5%–20% rule. Choose the one with:
- Lower %DV for sodium, saturated fat, and added sugars
- Higher %DV for fiber, vitamins and minerals
You’ll make a healthier choice in under a minute.
In the next post, we will show how to use this information while shopping.
This content is for general information and education. It isn’t medical advice. If you have specific health needs, talk with a qualified health professional.
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