Understanding What Shows If a Food Is a High or Low in a Particular Nutrient?

November 1, 2025 •

4 min read

According to the Food and Drug Administration (FDA), the Percent Daily Value (%DV) is a quick reference on nutrition labels that helps you understand what shows if a food is a high or low in a particular nutrient?. This crucial information empowers you to make smarter, healthier decisions about what you eat by decoding the complex data on every package.

Quick Summary

The Percent Daily Value on a nutrition label is the primary indicator, with a general guideline stating 5% DV or less is low and 20% DV or more is high. Other indicators include regulated nutrient content claims on packaging, the ingredients list, and the concept of nutrient density, which assesses nutritional value relative to calorie count.

Key Points

Check the Percent Daily Value (%DV): The most direct way to assess nutrient levels is to check the %DV on the Nutrition Facts label, where 5% or less indicates a low amount and 20% or more indicates a high amount.
Look for low %DV of saturated fat, sodium, and added sugars: To make healthier choices, aim for foods with a %DV of 5% or less for these nutrients, which Americans often consume in excess.
Aim for high %DV of fiber, vitamins, and minerals: Select foods with a %DV of 20% or higher for beneficial nutrients like dietary fiber, vitamin D, calcium, and iron.
Scan the ingredient list: Since ingredients are listed by weight, check for ingredients like sugar, saturated fat, or sodium near the top, which indicates a high concentration.
Understand nutrient content claims: Regulated terms like 'High in' and 'Good source of' are helpful, but always verify them by checking the %DV on the Nutrition Facts panel.
Consider nutrient density: Focus on foods that provide a high amount of nutrients relative to their calorie count (e.g., fruits, vegetables), rather than high-calorie foods with minimal nutrition.

Decoding the Nutrition Facts Label: The Percent Daily Value

For packaged foods, the most reliable tool for determining a food's nutrient profile is the Nutrition Facts label. Located on the side or back of the packaging, this label provides a standardized breakdown of the food's nutritional content based on a single serving. A key component of this label is the Percent Daily Value (%DV), which is typically based on a 2,000-calorie daily diet and serves as a simple metric to gauge a food's nutrient levels.

The FDA provides a simple guideline for interpreting the %DV:

5% DV or less: A serving of the food is considered low in that nutrient.
20% DV or more: A serving of the food is considered high in that nutrient.

This rule allows for quick comparisons between products to decide which is a better choice for your dietary needs. For example, if you're trying to consume more fiber, look for products with a %DV of 20% or higher. Conversely, if you're watching your saturated fat or sodium intake, choose items with a %DV of 5% or less for those nutrients.

Interpreting Nutrient Content Claims

Packaged foods often feature nutrient content claims on the front of the packaging, such as “low fat,” “high fiber,” or “excellent source of calcium”. These are voluntary statements regulated by government agencies like the FDA, ensuring they meet specific criteria.

Here’s how to understand some common claims:

“High in,” “Rich in,” or “Excellent Source of”: The food contains 20% or more of the Daily Value for that nutrient per serving.
“Good Source of”: The food contains 10–19% of the Daily Value for that nutrient per serving.
“Low” (e.g., Low Sodium, Low Fat): The food meets specific criteria for a low amount of the nutrient per serving. For example, a food with a “low sodium” claim must have 140 mg or less of sodium per serving.

While these claims can be helpful, always cross-reference them with the Nutrition Facts panel to see the exact percentage and put it in context with the serving size. Some products may claim to be low in one nutrient but surprisingly high in another, like a 'fat-free' food that is loaded with sugar.

The All-Important Ingredients List

The ingredients list can also reveal a lot about a food's nutrient profile. Ingredients are listed in descending order by weight, meaning the first few items are the most abundant in the product.

To spot high levels of certain ingredients, look for them near the top of the list. For instance, if sugar, high-fructose corn syrup, or other sweeteners are among the first three ingredients, the food is likely high in added sugars. Similarly, if oils, butter, or cheese are at the beginning of the list, the food is likely high in fat. This quick check can offer a clearer picture than just looking at the %DV, especially for ingredients without a regulated %DV, like total sugars.

Nutrient Density: The Big Picture

Beyond individual nutrients, a more holistic concept is nutrient density, which evaluates the amount of beneficial nutrients in a food relative to its calorie count. Nutrient-dense foods are packed with vitamins, minerals, fiber, and protein for a small number of calories, while calorie-dense (or energy-dense) foods provide a lot of calories with minimal nutritional value.


Feature	Nutrient-Dense Foods	Calorie-Dense Foods	Example Food	%DV Profile
Nutrients	High in beneficial nutrients (vitamins, minerals, fiber).	Low in beneficial nutrients; often have 'empty calories'.	Fresh Spinach (Nutrient-Dense) vs. Potato Chips (Calorie-Dense).	High %DV for vitamins and minerals; Low %DV for saturated fat, sodium, and added sugars.
Calories	Low to moderate calories per serving.	High calories per serving.	Lean Protein (Nutrient-Dense) vs. Candy Bar (Calorie-Dense).	High %DV for saturated fat, sodium, and added sugars; Low %DV for vitamins and minerals.
Effect	Supports overall health, provides sustained energy.	Can contribute to weight gain and nutrient deficiencies.	Berries (Nutrient-Dense) vs. Sugary Soda (Calorie-Dense).	Varies significantly depending on the specific ingredients.

Making Informed Choices

By combining these methods, you can gain a complete understanding of a food's nutritional value. Start with the Nutrition Facts label to check the %DV, paying close attention to serving size. Then, review the ingredients list to spot major components like sugar, fat, and sodium. Finally, consider the food's overall nutrient density to determine if it’s a wise choice for your diet. For many consumers, relying on the %DV for a quick assessment and then delving into the ingredients for clarity is the most effective strategy.

Conclusion

Mastering how to read and interpret food labels is a fundamental skill for maintaining a healthy nutrition diet. The Percent Daily Value, nutrient content claims, the order of ingredients, and the concept of nutrient density all provide key insights into a food's nutritional quality. By applying these tools, you can confidently identify which foods are high or low in specific nutrients, make informed decisions, and navigate your dietary choices with greater control and awareness. Armed with this knowledge, you can move toward a healthier, more balanced eating pattern. For more detailed information on specific guidelines, you can consult resources like the FDA's comprehensive guide on the Nutrition Facts label.

A Quick Guide to Reading Food Labels

Prioritize a lower %DV for nutrients to limit, such as saturated fat, sodium, and added sugars.
Seek a higher %DV for nutrients to get more of, like fiber, calcium, iron, and potassium.
Remember the 5%/20% rule: 5% DV or less is low, and 20% DV or more is high.
Beware of misleading claims: 'Low-fat' foods can be high in sugar; 'fat-free' can still have high calories.
Scan the ingredient list: Look for sugar and unhealthy fats near the top, which indicates a high-calorie, low-nutrient item.
Compare similar products: Use the %DV column to directly compare nutrient levels between brands, ensuring the serving size is similar.
Adjust for your needs: Remember the 2,000-calorie basis is a general guide; your individual needs may differ.

Frequently Asked Questions

The 5/20 rule is a simple guideline for interpreting the Percent Daily Value (%DV). A food with 5% DV or less of a nutrient per serving is considered low, while a food with 20% DV or more is considered high.

Ingredients are listed in descending order by weight. By checking which ingredients are listed first, you can identify the most abundant components, such as sugar or fat, to determine if a food is high in those areas.

A 'High in' claim, along with 'Rich in' and 'Excellent Source of,' means that a serving of the food contains 20% or more of the Daily Value for that particular nutrient.

Not necessarily. While a 'low-fat' claim indicates less fat, the product could still be high in other less-desirable components, like added sugars, to improve the taste. Always check the full Nutrition Facts label.

A nutrient-dense food contains a high amount of nutrients like vitamins and minerals relative to its calorie count (e.g., kale). A calorie-dense food is high in calories but low in nutritional value (e.g., a sugary drink).

All nutrient information on the Nutrition Facts label is based on one serving. If you eat two servings, you must double the calorie and nutrient amounts to know your actual intake.

Some regions use a color-coded 'Traffic Light' system on the front of packages. Green means low, amber means medium, and red means high in fat, saturated fat, sugars, and salt, providing a quick visual guide.