The Nutrition Facts label on packaged foods is a valuable resource for navigating your dietary choices. At the heart of this label is the Percent Daily Value (%DV), which tells you how much a single serving of a food contributes to a total daily diet. Understanding the %DV is crucial, and a simple rule, often called the '5/20 Rule', helps simplify this process.
The 5/20 Rule: A Quick Guide
For the average person following a 2,000-calorie diet, the FDA provides a straightforward guideline for interpreting the %DV.
- 5% DV or less per serving is considered low. This is the target for nutrients you want to limit, such as saturated fat, sodium, and added sugars.
- 20% DV or more per serving is considered high. This is the target for beneficial nutrients you want to get more of, like dietary fiber, vitamins, and minerals.
This simple benchmark allows you to quickly evaluate a product's nutritional profile without needing to do complex calculations. However, it's important to remember that the %DV is based on a 2,000-calorie diet, and your specific needs may vary depending on age, sex, activity level, and health goals.
Using %DV to Make Smarter Choices
Applying the 5/20 Rule to your grocery shopping can significantly impact your overall health. For nutrients you want to get more of, such as dietary fiber, calcium, iron, and potassium, look for products with a high %DV. For nutrients you want to limit, like saturated fat, sodium, and added sugars, opt for products with a low %DV.
For example, if you are comparing two cereals, and one has 25% DV for fiber while the other has 4% DV, the first cereal is the clear choice for a fiber-rich diet. Similarly, if a canned soup has 35% DV for sodium, you should consider a low-sodium alternative with a %DV of 5% or less.
High %DV vs. Low %DV: The Nutrient Breakdown
It is critical to distinguish between which nutrients you should seek high values for and which you should seek low values for. Not all high percentages are beneficial, and not all low percentages are desirable.
- Nutrients to get less of: Saturated fat, sodium, and added sugars are nutrients that Americans generally consume in excess, which can increase the risk of certain health conditions. Therefore, you should aim for a low %DV for these nutrients.
- Nutrients to get more of: Dietary fiber, Vitamin D, calcium, iron, and potassium are often under-consumed and play vital roles in overall health. A high %DV for these is a positive sign.
A Practical Comparison of High and Low %DV
This table illustrates how to use the 5/20 Rule to compare food products based on their %DV for different nutrients.
| Nutrient | Goal | Low %DV (5% or less) | High %DV (20% or more) |
|---|---|---|---|
| Dietary Fiber | Get More | White bread (4% DV) | High-fiber cereal (28% DV) |
| Calcium | Get More | Fruit juice (2% DV) | Yogurt (25% DV) |
| Sodium | Get Less | Unsalted nuts (0% DV) | Canned soup (37% DV) |
| Saturated Fat | Get Less | Fruit (0% DV) | Packaged pastry (23% DV) |
| Vitamin D | Get More | Unfortified bread (0% DV) | Fortified milk (15% DV - 'good source') |
Beyond the %DV: Considering Serving Size
When reading a label, the first thing to check is the serving size, as all %DV and nutrient amounts are based on this value. A package may contain multiple servings, so if you eat the entire package, you need to adjust the %DV accordingly. For instance, a frozen dinner may list 30% DV for sodium per serving, but if the package contains two servings, eating the whole thing means you've consumed 60% of your daily sodium allowance.
Some manufacturers provide "dual-column" labels for larger packages that could be consumed in one sitting, making it easier to see the nutrient information per serving and per package. Always be mindful of how your portion size relates to the serving size listed on the label.
The Limitations of %DV
While a helpful tool, the %DV has some limitations. It does not provide a percentage for every nutrient; for example, there is no %DV for trans fat because a safe intake level has not been established. Moreover, the 2,000-calorie basis is a general guideline. Your personal dietary needs may be higher or lower depending on factors like age, gender, and activity level. Consulting a registered dietitian can provide personalized guidance.
Ultimately, the %DV is a quick and effective way to compare products and identify those that align with your nutritional goals. By consistently choosing foods that are high in beneficial nutrients and low in less desirable ones, you can build a healthier, more balanced diet.
Conclusion
Mastering the interpretation of the Nutrition Facts label is a key component of maintaining a healthy diet. Remembering that what %DV is considered high is 20% or more and what is low is 5% or less empowers you to make quick, informed decisions while shopping. Applying this knowledge allows you to consciously select foods rich in vitamins, minerals, and fiber, while limiting your intake of saturated fat, sodium, and added sugars, paving the way for better overall nutrition. Read more from the FDA on understanding the Nutrition Facts label.
