Decoding Nutrition Labels: What is the 5/20 rule for sugar?

October 31, 2025 •

3 min read

According to the U.S. Food and Drug Administration (FDA), a % Daily Value of 5% or less is considered low for a nutrient, while 20% or more is considered high. The 5/20 rule is a simple, effective guideline that leverages this data to help you quickly understand the added sugar content of packaged foods.

Quick Summary

This guideline offers a quick way to evaluate the added sugar content of packaged foods based on the % Daily Value on the nutrition label. A product with 5% DV or less of added sugar is considered a low source, while one with 20% DV or more is considered a high source and should be limited.

Key Points

Low vs. High %DV: A product with 5% Daily Value (DV) or less of a nutrient is considered a low source, while 20% DV or more is considered a high source.
Application to Sugar: For added sugars, which should be limited, use the 5/20 rule to select products with 5% DV or less and avoid those with 20% DV or more.
Look Beyond %DV: Also check the ingredients list for multiple names of sugar, especially if they are high up on the list, to detect hidden sugars.
Context is Key: The %DV is based on a 2,000-calorie diet; adjust your interpretation based on your personal dietary needs and serving size.
Use for Comparisons: Use the rule to compare similar products side-by-side to easily identify the healthier option with less sugar and more beneficial nutrients.
Balance is Best: An occasional high-sugar item can be balanced by low-sugar choices throughout the day to keep your overall intake in check.

Navigating the aisles of a grocery store can be overwhelming, especially when trying to make healthy choices. The 5/20 rule provides a straightforward method for interpreting the Nutrition Facts label, allowing you to make quick, informed decisions about the foods you buy, particularly those containing added sugars.

The Meaning Behind the Numbers

The 5/20 rule is centered on the Percent Daily Value (%DV) listed on the nutrition label. The %DV is a guide for the average person consuming a 2,000-calorie diet, though individual needs may vary. For any given nutrient, the rule works as follows:

5% DV or less: A serving of this food is a low source of that nutrient.
20% DV or more: A serving of this food is a high source of that nutrient.

When applying this to added sugars, which most health experts recommend limiting, the goal is to choose products with a low %DV. Conversely, for beneficial nutrients like fiber, calcium, and potassium, you want to aim for products with a high %DV.

Applying the 5/20 Rule for Added Sugars

The FDA requires food manufacturers to list both the total sugars and added sugars on the nutrition label, along with the %DV for added sugars. This is crucial for distinguishing between naturally occurring sugars, like those in fruit and milk, and sugars added during processing.

To use the 5/20 rule for sugar, follow these steps:

Locate the Nutrition Facts label on the food package.
Find the row for "Added Sugars" under the "Total Carbohydrate" section.
Check the % Daily Value for added sugars in one serving.
Evaluate based on the rule: If the number is 5% or less, it's a low-sugar option. If it's 20% or more, it's a high-sugar option that should be limited.

Comparing Products with the 5/20 Rule

Using the 5/20 rule is especially helpful when comparing similar products to find the healthier option. For instance, comparing two types of breakfast cereals can quickly reveal which one is the better choice for managing sugar intake. Always remember to check the serving size, as this can greatly influence the nutrient amounts.


Feature	High-Sugar Cereal	Low-Sugar Cereal
Serving Size	1 cup	1 cup
Added Sugars (%DV)	25%	4%
Fiber (%DV)	3%	22%
Analysis	High in sugar (over 20%) and low in fiber (under 5%). Should be limited for a healthy diet.	Low in sugar (under 5%) and high in fiber (over 20%). A much better option for nutritional goals.

Beyond the Percent Daily Value

While the 5/20 rule is an excellent starting point, it's not the only tool for evaluating a product. A savvy shopper will also consider the following:

Check the Ingredients List: Ingredients are listed in descending order by weight. If you see added sugars (often under different names) near the top of the list, it indicates a high-sugar content, even if the %DV is borderline.
Know the Names of Sugar: Look for ingredients like sucrose, high-fructose corn syrup, honey, cane sugar, and fruit juice concentrates. These all indicate added sugars.
Balance Your Diet: Remember that the 5/20 rule is a guide for individual products. A balanced diet is about the bigger picture. You can make dietary trade-offs throughout the day; if a favorite food is high in sugar, you can balance it with low-sugar foods later.

Practical Lists for Using the 5/20 Rule

Benefits of using the 5/20 rule:

Simplifies label reading: Translates complex nutrition figures into an easy-to-understand scale.
Enables quick comparisons: Helps you rapidly choose the more nutritious option between two similar products.
Supports dietary goals: Empowers you to better manage nutrients you want to limit (like added sugars) and increase (like fiber).
Increases awareness: Makes you more conscious of the nutritional content of processed and packaged foods.

Common names for added sugars:

High-fructose corn syrup
Sucrose
Dextrose
Maltose
Honey
Maple syrup
Fruit juice concentrate
Molasses

Conclusion: Your Tool for Better Health

The 5/20 rule for sugar and other nutrients is a powerful tool for making more mindful food choices. By quickly assessing the % Daily Value on a nutrition label, you can avoid products with high added sugar and opt for those that better support your health and wellness goals. Always remember that while helpful, this is a guideline, and the ultimate health impact comes from your overall diet and lifestyle. For more information on understanding food labels, consult official sources like the U.S. Food and Drug Administration.

Frequently Asked Questions

The 5/20 rule is a simple guide for interpreting the % Daily Value (%DV) on nutrition labels. When looking at added sugars, a food with 5% DV or less is considered a low source, while a food with 20% DV or more is considered a high source.

For purposes of limiting intake, the 5/20 rule is best applied to added sugars. The FDA label differentiates between total sugars (including natural sugars) and added sugars, providing a %DV specifically for added sugars.

Based on a 2,000-calorie diet, the Dietary Guidelines for Americans recommend consuming less than 10% of total calories from added sugars per day, which equates to 50 grams. This is the amount that equals 100% of the Daily Value for added sugars.

The Nutrition Facts label now explicitly lists "Added Sugars" and provides a corresponding % Daily Value. Total sugars include both naturally occurring and added sugars. Checking the ingredients list can also help, as added sugars are listed by name.

The rule is a general guideline for all nutrients but how you apply it depends on the nutrient. For nutrients to limit, like added sugars, saturated fat, and sodium, you should aim for a low %DV. For beneficial nutrients like fiber, calcium, and vitamin D, you should aim for a high %DV.

A %DV between 5% and 20% indicates a moderate level of added sugar. These items are okay in moderation, but it is important to be mindful of your overall sugar consumption throughout the day.

Yes, all %DV values on a label are based on a single serving. If you eat more than one serving, you must multiply the %DV by the number of servings you consumed to accurately apply the 5/20 rule.

This is normal, as no Daily Reference Value has been established for total sugars. To assess the overall sugar content, you should check the %DV for added sugars and consider the natural sugars found in ingredients like fruits and milk.