How to Determine if a Product is High or Low in Nutrients

November 1, 2025 •

4 min read

According to the FDA, a product with 20% or more of the Daily Value (%DV) for a nutrient per serving is considered high, while 5% or less is considered low. This simple rule is the key to understanding how you can determine if a product is high or low in certain nutrients like calcium or vitamin D by reading its nutrition label.

Quick Summary

This guide explains how to read and interpret nutrition facts labels to assess the nutrient content of packaged foods. It breaks down the significance of Percent Daily Value (%DV) for key vitamins and minerals like calcium and vitamin D, enabling you to identify which products are rich or poor sources at a glance.

Key Points

Check the Percent Daily Value (%DV): This is the most reliable metric on a nutrition label to determine a product's nutrient content relative to a total daily diet.
Follow the 5/20 Rule: A product with 5% DV or less per serving is considered low in that nutrient, while 20% DV or more is considered high.
Scan for Calcium and Vitamin D: Look for a high %DV (20%+) for calcium and vitamin D when seeking to boost your intake of these key nutrients.
Account for Serving Size: Remember that all nutritional information, including the %DV, is based on a single serving. Adjust accordingly if you consume more.
Look Beyond Fortification: Many products are fortified with nutrients, but this doesn't automatically mean they are healthy. Check the %DV for added sugars and sodium.
Prioritize Whole Foods: Whole foods like dairy, fatty fish, and some vegetables are naturally rich in these nutrients. A label isn't always necessary for whole food items.

Deciphering the Nutrition Facts Label

Making informed food choices starts with understanding the information on the back of the package. While the front of food packaging is designed to catch your eye with marketing terms, the real nutritional information is found in the 'Nutrition Facts' panel. This standardized label is the most reliable tool for assessing a product's nutritional value, including its calcium and vitamin D content.

The Importance of Percent Daily Value (%DV)

For most consumers, the most critical piece of information on the label is the Percent Daily Value (%DV). The %DV shows how much a single serving contributes to the total daily recommended intake of a nutrient. Based on a 2,000-calorie daily diet, the FDA provides a simple guide for interpreting these percentages:

5% DV or less per serving is considered low. If you are trying to limit a nutrient, like sodium, you would look for products with a low %DV.
20% DV or more per serving is considered high. For nutrients you want to increase, like calcium and vitamin D, a high %DV indicates a good source.

Putting the %DV into Practice for Calcium and Vitamin D

The updated Nutrition Facts label lists both the %DV and the amount in milligrams (mg) for calcium and micrograms (mcg) for vitamin D. This makes it easier than ever to make smart choices. For example, if you see a product with 25% DV for calcium, you know with a single glance that it is a high-calcium food.

Keep in mind that all values on the label are based on a single serving size. If you consume more than one serving, you must adjust the %DV and other figures accordingly. Some labels now list nutritional information for both a single serving and the entire package, which can be very helpful.

The Challenge with Fortified Foods

Many products that aren't naturally high in certain nutrients are fortified, meaning vitamins and minerals have been added during processing. Milk, orange juice, and cereals are frequently fortified with calcium and vitamin D to help consumers meet their daily requirements. The label will specify if a product is fortified, but remember that fortification does not automatically make a food healthy. Always check the other parts of the label, like the amount of added sugars and sodium.

Beyond the Label: Naturally Occurring Nutrients

For many foods, particularly fresh produce and whole foods, you won't have a nutrition facts label to consult. In these cases, general nutritional knowledge is important. Dairy products are well-known sources of calcium, while fatty fish, egg yolks, and certain mushrooms contain vitamin D naturally. Canned fish with bones, like sardines and salmon, are also excellent sources of calcium.

Comparison Table: Label Analysis for Two Sample Products

To illustrate the process, consider two hypothetical products and how to evaluate their calcium and vitamin D content.


Feature	Product A: Fortified Cereal	Product B: Whole Milk	Evaluation Notes
Serving Size	1 cup (40g)	1 cup (250ml)	Ensure you compare the same serving size for a fair assessment.
Calcium	Amount: 325 mg %DV: 25%	Amount: 300 mg %DV: 23%	Both are high in calcium, making them excellent sources. Fortification in the cereal gives it a slight edge per serving.
Vitamin D	Amount: 2.0 mcg %DV: 10%	Amount: 2.9 mcg %DV: 15%	Both are a good source of vitamin D, but neither is considered high (over 20%). Whole milk has slightly more per serving.
Added Sugars	Amount: 12 g %DV: 24%	Amount: 0 g %DV: 0%	The cereal is high in added sugars, which should be limited. The milk contains naturally occurring sugar (lactose).
Sodium	Amount: 220 mg %DV: 10%	Amount: 105 mg %DV: 5%	The milk is low in sodium, while the cereal is a moderate source.
Overall Assessment	A quick and convenient source of calcium, but also contains high added sugar. Best consumed in moderation.	A balanced source of both calcium and vitamin D, and low in added sugar. A solid choice for daily intake.

Conclusion

By focusing on the Percent Daily Value on a product's nutrition label, you can quickly and accurately determine its nutrient density. A %DV of 20% or more indicates a high source of a nutrient, making it a powerful shortcut for identifying foods rich in calcium, vitamin D, and other beneficial vitamins and minerals. Conversely, a %DV of 5% or less signals a low source, which is useful when monitoring nutrients like sodium and saturated fat. Combined with knowledge of naturally nutrient-rich whole foods, this simple rule empowers consumers to navigate the grocery store aisles and make healthier dietary choices every day.

Expert Tip for Nutrient Claims

When evaluating a product's label, don't be swayed by marketing phrases like 'good source of,' 'excellent source of,' or 'high in.' Always refer to the %DV for a precise, factual representation of the nutrient content. The FDA considers a food with 20% DV or more of a specified nutrient as a 'high' source, while a 'good source' typically offers 10-19% DV per serving. Relying on the numbers, rather than just the claims, ensures accuracy. For more information, visit the official FDA website on food labeling guidelines.

Frequently Asked Questions

The fastest way is to look at the Percent Daily Value (%DV) for calcium on the Nutrition Facts label. If it is 20% or higher per serving, it is considered a high source.

Not necessarily. The FDA specifies that a food can be labeled as a 'good source of' if it contains 10-19% of the DV for a particular nutrient. A 'high' source is 20% or more.

To estimate the milligrams (mg) of calcium, simply add a zero to the %DV. For example, if a product has 25% DV for calcium, it contains approximately 250 mg per serving, based on the DV of 1,300 mg for adults.

Since very few foods naturally contain vitamin D, checking labels for fortified products is crucial. Vitamin D is necessary for calcium absorption and supports bone health, immune function, and overall well-being.

It depends on the nutrient. For nutrients you want more of, like calcium, vitamin D, fiber, and potassium, choose foods with a higher %DV (20% or more). For nutrients to limit, like saturated fat, sodium, and added sugars, choose foods with a low %DV (5% or less).

Be cautious of other nutritional aspects, particularly added sugars and sodium. While fortification can be beneficial, the presence of added nutrients doesn't negate the potential harm of other unhealthy ingredients.

The %DV is the percentage of the recommended Daily Value for each individual nutrient per serving, not a running total. The column shows how much each specific nutrient in one serving contributes to your daily total for that nutrient.