Why 'Calories from Fat' Was Removed from the Label
Before the 2016 revisions, the Nutrition Facts panel included a line detailing the number of calories from fat per serving. While a helpful metric at the time, nutritional science has since evolved. The FDA's decision to remove this line was driven by new scientific consensus suggesting that focusing on the type of fat is a better indicator of health outcomes than focusing on the total amount. For many years, dietary guidance focused on reducing total fat intake, but modern research highlights the benefits of unsaturated fats (monounsaturated and polyunsaturated) and the health risks associated with saturated and trans fats.
The Shift in Dietary Guidance
The previous focus on total fat often led consumers to misunderstand which fats were beneficial and which were detrimental. For example, a food containing healthy monounsaturated fats from avocados or olive oil might have been unfairly demonized because its "calories from fat" number was high. The new label encourages a more nuanced understanding of dietary fats, helping consumers focus on reducing unhealthy saturated and trans fats while still incorporating beneficial fats into their diet.
What Information About Fat is Now Required?
Despite the removal of the "calories from fat" line, the current Nutrition Facts label provides a more detailed and useful breakdown of fats. The label prominently displays several key fat-related metrics:
- Total Fat: The total amount of all fats in grams per serving is still listed. This provides a starting point for understanding a product's fat content.
- Saturated Fat: The amount of saturated fat in grams is required. Scientific evidence links higher intake of saturated fat to an increased risk of heart disease by raising LDL (bad) cholesterol levels. The American Heart Association recommends aiming for less than 6% of daily calories from saturated fat.
- Trans Fat: The amount of trans fat in grams is also required. Trans fats, often created through a process called partial hydrogenation, are considered the most harmful type of fat as they increase LDL cholesterol and lower HDL (good) cholesterol.
Voluntary Fat Information
While not mandatory, some food manufacturers may voluntarily list monounsaturated and polyunsaturated fats on their labels. These are the healthier fats found in sources like nuts, seeds, and vegetable oils. Their inclusion can be a helpful guide for consumers aiming to increase their intake of beneficial fats. Manufacturers are also permitted to include the total grams of polyunsaturated and monounsaturated fats per serving, providing even more detailed information for the health-conscious shopper.
Comparison: Old vs. New Nutrition Facts Label
The changes to the label reflect a significant update in how nutritional information is presented to the public. Here is a comparison of how fat information is displayed on the old vs. new labels.
| Feature | Old Nutrition Facts Label | New Nutrition Facts Label |
|---|---|---|
| Calories from Fat | Required. Displayed prominently under total calories. | Removed. No longer a mandatory field. |
| Total Fat | Required, less prominent. | Required, with a larger, bolder heading. |
| Saturated Fat | Required, less prominent. | Required, with the amount in grams listed clearly. |
| Trans Fat | Required (since 2006). | Required, listed under Saturated Fat. |
| Emphasis | Focus on total fat intake. | Emphasis on the type of fat consumed (saturated vs. unsaturated). |
How to Interpret Fat Information on the New Label
With the line for "calories from fat" gone, understanding a product's fat profile is more focused on reading the specific fat types. Consumers can follow these steps:
- Check the Total Fat: Look at the total fat in grams per serving to get an overall picture.
- Scrutinize Saturated and Trans Fat: Pay close attention to the grams of saturated and trans fat. Ideally, these should be low. The Dietary Guidelines for Americans and the American Heart Association recommend limiting saturated fat and avoiding trans fat entirely.
- Consider the Source: If a product is higher in total fat but low in saturated and trans fat, it likely contains healthier mono- or polyunsaturated fats from sources like seeds, nuts, or vegetable oils.
- Do the Math (if you want): For those who want to calculate calories from fat, it's simple: multiply the grams of total fat by 9 (since each gram of fat contains 9 calories). This helps put the total fat content into perspective relative to the total calories. For example, a 300-calorie food with 10g of total fat has 90 calories from fat (10g x 9 = 90). The percentage of calories from fat would be 30% (90/300).
Conclusion
In summary, food labels are no longer required to list calories from fat due to changes implemented by the FDA that became effective for most manufacturers in 2020. This revision was based on a shift in nutritional science, which now emphasizes the importance of fat quality over total fat quantity. While the specific line item is gone, the current labels provide more relevant information by requiring the listing of saturated and trans fats. This empowers consumers to make better-informed decisions about the kinds of fats they are including in their diet, aligning with modern healthy eating recommendations.
