Understanding What Do Percentages Mean on Nutrition Labels

November 2, 2025 •

2 min read

According to the Food and Drug Administration (FDA), the Percent Daily Value (%DV) on nutrition labels is based on a 2,000-calorie diet, which serves as a general guide for nutrient intake. This value helps you quickly see how a single serving of a food contributes to your overall daily diet, allowing you to make more informed choices.

Quick Summary

The Percent Daily Value (%DV) on a nutrition label shows how much a serving contributes to your daily nutrient intake based on a 2,000-calorie diet. Use the %DV to determine if a food is high or low in a specific nutrient and to compare products for healthier choices.

Key Points

Percent Daily Value (%DV) Explained: The %DV shows how much a nutrient in one serving contributes to a total daily diet, with a 2,000-calorie diet as the general reference point.
The 5/20 Rule: Use this simple guideline to quickly determine if a food is high (20% or more) or low (5% or less) in a nutrient per serving.
Compare and Choose: Use the %DV to compare different products, selecting those higher in beneficial nutrients and lower in those you want to limit, such as sodium and saturated fat.
Not All Nutrients Have a %DV: Some nutrients like Trans Fat and Protein (for general use) don't list a %DV due to different health recommendations or requirements.
Consider Your Needs: The 2,000-calorie benchmark is not for everyone; adjust your interpretation of the %DV based on your individual caloric needs and health goals.
Check Serving Size: The %DV applies to a single serving. If you consume more than one, you must multiply the nutrient values and percentages.

Demystifying the Percent Daily Value (%DV)

The Percent Daily Value (%DV) on the Nutrition Facts panel shows the percentage of a nutrient in one serving relative to a standard daily intake. It is based on a 2,000-calorie diet, providing a reference point for the average adult, though individual needs vary. For instance, 25% DV for Calcium means a serving provides 25% of the daily calcium recommended for a 2,000-calorie diet. This helps in comparing products and identifying foods high in desired nutrients or those to limit.

The 5/20 Rule: Your Quick Shopping Guide

The 5/20 Rule offers a simple way to interpret %DV. A nutrient with 5% DV or less is low, useful for limiting nutrients like saturated fat, sodium, and added sugars. 20% DV or more is high, a target for beneficial nutrients such as fiber, vitamin D, calcium, iron, and potassium. This rule aids in making quick, healthy choices.

Understanding Nutrients Without a %DV

Some nutrients lack a %DV. Trans Fat has no %DV because it should be minimized, aiming for 0 grams. Total Sugars combine natural and added sugars; only Added Sugars have a %DV to help limit discretionary intake. Protein generally doesn't have a %DV unless a claim is made, as most people consume enough.

Adjusting the %DV to Your Personal Needs

The 2,000-calorie basis is a general guide; individual calorie needs vary. While %DV may not perfectly align with personal goals, it remains valuable for comparing foods. For tailored advice, consult a healthcare professional.

Comparison of %DV for Common Nutrients


Nutrient	Daily Value Reference (2,000 kcal diet)	High (%DV)	Low (%DV)	Why You Need It/Should Limit It
Saturated Fat	20 grams	20%+	5% or less	Limit intake to reduce risk of heart disease.
Dietary Fiber	28 grams	20%+	5% or less	Aim for more to aid digestion and promote fullness.
Sodium	2,300 milligrams	20%+	5% or less	Limit intake to manage blood pressure.
Added Sugars	50 grams	20%+	5% or less	Limit consumption of empty calories.
Calcium	1,300 milligrams	20%+	5% or less	Aim for more to support strong bones.
Vitamin D	20 micrograms	20%+	5% or less	Aim for more to support bone and immune health.

Conclusion

Understanding %DV and the 5/20 Rule on nutrition labels helps you make informed dietary choices, supporting a balanced and healthy diet. While based on a 2,000-calorie diet, using these tools allows you to evaluate how foods fit into your personal health goals.

Your Food Label Action Plan

Read the serving size first. %DV is per serving; adjust for different amounts.
Use the %DV for comparison. Choose products better suited to your dietary goals.
Pay attention to the 5/20 Rule. Aim for high %DV for beneficial nutrients, low for those to limit.
Don't forget the grams. Gram amounts are key, especially for nutrients without %DV.
Consult a professional. Get personalized guidance from a registered dietitian.

Frequently Asked Questions

The Percent Daily Value (%DV) is a measurement on a nutrition label that shows how much a nutrient in a single serving contributes to your total daily diet. It is based on a 2,000-calorie reference diet.

The 5/20 Rule is a quick guide for reading nutrition labels. A food with 5% DV or less of a nutrient is considered low, while a food with 20% DV or more is considered high. Use this to balance your intake of nutrients you want more of and less of.

No, the percentages are based on a 2,000-calorie diet for general nutrition advice. Your personal calorie needs may be different, so you should use the %DV as a guide and consider your own diet and health goals.

You should aim for foods with a high %DV (20% or more) for beneficial nutrients like dietary fiber, Vitamin D, calcium, iron, and potassium. You should limit foods with a high %DV of saturated fat, sodium, and added sugars.

There is no %DV for Trans Fat because experts recommend consuming as little of it as possible. The goal is to keep intake close to zero due to its negative health effects.

To compare two products, first check that the serving sizes are the same. Then, compare the %DV for the nutrients that matter most to you, such as choosing the option with lower saturated fat or higher fiber.

Total Sugars include both sugars naturally present in food (like in milk and fruit) and any sugars added during processing. The %DV is only listed for Added Sugars, as it helps you track and limit the extra sugars in your diet.