What are the percentages on a nutrition label?

November 25, 2025 •

2 min read

According to the U.S. Food and Drug Administration (FDA), the Percent Daily Value (%DV) on a nutrition label is based on a 2,000-calorie diet for healthy adults. This percentage indicates how much one serving of a food contributes to your total daily intake of specific nutrients, offering a quick way to determine if a food is high or low in a particular nutrient.

Quick Summary

The percentages on a nutrition label, known as Percent Daily Value (%DV), show how a single serving of a food contributes to a daily diet based on a 2,000-calorie reference. These percentages help consumers quickly assess if a product is high or low in certain nutrients like fat, sodium, and fiber.

Key Points

Percent Daily Value (%DV): The percentages on a nutrition label represent the Percent Daily Value, showing how much a nutrient in one serving contributes to your total daily diet based on a 2,000-calorie diet.
The 5/20 Rule: Use this rule as a quick guide; 5% DV or less is considered low for a nutrient, while 20% DV or more is considered high.
Limit Certain Nutrients: Aim for a low %DV for nutrients like saturated fat, sodium, and added sugars, which many people consume too much of.
Increase Beneficial Nutrients: Strive for a high %DV for dietary fiber, Vitamin D, calcium, iron, and potassium to support overall health.
Compare Products Easily: The %DV allows for simple comparison shopping. By checking the percentages, you can quickly identify the healthier choice between similar products.
Context Matters with Serving Size: The %DV is always based on a single serving. For multi-serving packages, you must adjust the percentages if you consume more than one serving.

Demystifying the Percent Daily Value (%DV)

The Percent Daily Value (%DV) on the Nutrition Facts label helps consumers make informed dietary decisions. Located on the right side, it standardizes nutrient amounts into a 0% to 100% scale, simplifying product comparison and helping manage daily nutrient intake. The '5/20 rule' is a quick guide: 5% DV or less is low, while 20% DV or more is high. While based on a 2,000-calorie diet, it's useful even with different caloric needs.

Interpreting Key Nutrients on the Label

Understanding which nutrients to limit and which to consume more of is key to using the percentages effectively. Paying attention to the %DV allows you to align food choices with health goals, such as managing cholesterol or blood pressure.

Nutrients to Get Less Of

Saturated Fat: High intake can raise LDL cholesterol, increasing heart disease risk. Choose foods with low %DV for saturated fat.
Sodium: Linked to high blood pressure. Opt for foods with lower %DV for sodium.
Added Sugars: Added during processing, high intake makes it hard to meet nutrient needs within calorie limits. The updated label includes a %DV for added sugars.

Nutrients to Get More Of

Dietary Fiber: Helps lower cholesterol, promotes fullness, and supports weight management. Look for high %DV for fiber.
Vitamin D: Important for bone health, many Americans need more.
Calcium: Essential for strong bones and teeth.
Iron: Crucial for oxygen transport; deficiency can cause anemia.
Potassium: Helps balance fluids and maintain normal blood pressure.

How to Use the %DV for Comparison and Planning

The %DV is ideal for comparing similar foods in the grocery store. Always compare products with the same serving size. The %DV also helps make dietary trade-offs; if you eat a high-saturated fat food, you can balance it with lower saturated fat choices later in the day.

Comparative Analysis: Cereal Brand A vs. Brand B


Nutrient	Cereal Brand A (%DV per serving)	Cereal Brand B (%DV per serving)
Saturated Fat	5%	2%
Sodium	10%	5%
Added Sugars	25%	15%
Dietary Fiber	15%	25%
Iron	20%	30%
Vitamin D	10%	15%

Based on this comparison, Cereal Brand B has lower percentages for nutrients to limit and higher percentages for beneficial nutrients, making it a potentially healthier choice depending on dietary goals.

Understanding the Dual-Column Label

Some products that contain multiple servings but might be eaten at once feature a dual-column label. This shows nutritional information per serving and for the entire package, helping consumers understand the total impact if they consume the whole container.

Conclusion: Empowering Your Choices

Understanding what the percentages on a nutrition label represent, specifically the Percent Daily Value (%DV), is vital for healthy eating. This knowledge enables you to quickly assess a food's nutrient content. By using the 5/20 rule, comparing products, and focusing on key nutrient categories, you can make informed decisions that support your health and well-being. For further details on interpreting nutrition labels, consult the FDA's website.

Frequently Asked Questions

The Percent Daily Value (%DV) is a guide on the Nutrition Facts label that indicates how much a single serving of a food contributes to your daily intake of a specific nutrient, based on a 2,000-calorie diet.

A high %DV is 20% or more and signifies that a serving of the food contains a large amount of that nutrient. This is good for beneficial nutrients like fiber and calcium, but concerning for nutrients you want to limit, such as saturated fat and sodium.

A low %DV is 5% or less and indicates that a serving of the food contains a small amount of that nutrient. You should aim for a low %DV for saturated fat, sodium, and added sugars, but a high %DV for beneficial nutrients.

No, the %DV is based on a standard 2,000-calorie diet for general nutrition advice. Your personal calorie needs may be higher or lower depending on your age, sex, weight, and activity level.

Some nutrients like trans fat and total sugars do not have a %DV because scientific consensus has not established a daily reference value for them. A %DV for protein is also not always required for adults and children over four.

To compare two products using the %DV, first ensure that the serving sizes are the same. Then, compare the percentages for the nutrients you are interested in. Choose the product with higher percentages for nutrients you want more of and lower percentages for those you want to limit.

Dual-column labels show nutritional information for both a single serving and for the entire package. This feature is used for products that contain more than one serving but might be consumed in one sitting, helping consumers understand the total calories and nutrients if they eat the whole container.