What does 5% or more than 20% indicate on a food label?

November 27, 2025 •

4 min read

The Percent Daily Value (%DV) on food labels is based on a 2,000-calorie diet. Knowing what 5% or more than 20% indicates on a food label is key to making informed food choices.

Quick Summary

The 5/20 rule quickly assesses food nutrient content. 5% DV or less is low, while 20% DV or more is high. This rule helps consumers choose foods rich in beneficial nutrients and limit those to be avoided.

Key Points

5% DV or less means LOW: A food is a low source of a nutrient if its % Daily Value is 5% or less. Look for low percentages in nutrients you want to limit, like saturated fat, sodium, and added sugars.
20% DV or more means HIGH: A food is a high source of a nutrient if its % Daily Value is 20% or more. Aim for high percentages in nutrients you want to increase, such as fiber, vitamins, and minerals.
Based on a 2,000-Calorie Diet: The %DV is based on a standard 2,000-calorie diet. Your personal needs may vary, but the rule still provides a useful comparison tool.
Use for Quick Comparisons: You can use the %DV to quickly compare similar products and choose the one that best fits your dietary goals.
Be Mindful of Serving Size: Always check the serving size first, as all %DV values are based on a single serving. If you eat more, adjust the percentages accordingly.
Look Beyond the Percentage: Some nutrients, like trans fat, don't have a %DV. For these, check the ingredients list and raw gram amounts.
Enables Dietary Trade-Offs: The 5/20 rule allows you to balance your intake. If you consume a high-sodium food, choose low-sodium options later.

The Percent Daily Value, or %DV, is a key part of the Nutrition Facts label on packaged foods. The U.S. Food and Drug Administration (FDA) created this percentage to help interpret how much of a nutrient is in one serving. The figures, which are based on a 2,000-calorie daily diet, allow for easy comparison between different food products. While individual caloric needs vary, the %DV serves as a reliable guideline for evaluating the nutrient density of food choices.

Decoding the 5/20 Rule: Low vs. High

The general rule for interpreting %DV is known as the "5/20 rule". It provides a quick way to determine if a food serving is high or low in a specific nutrient, without needing to know the exact daily values for every nutrient.

What a 5% DV or Less Indicates

When a nutrient's %DV is 5% or less, it's considered to be a low source of that nutrient. This low value is a positive sign for nutrients to limit, like saturated fat, sodium, and added sugars.

Saturated Fat: High intake increases the risk of cardiovascular disease. Choosing foods with a low %DV helps manage the daily limit.
Sodium: Too much sodium can contribute to high blood pressure. Choosing low-sodium products helps maintain a healthy balance.
Added Sugars: These are sugars added during food processing. A low %DV for added sugars indicates a healthier option with fewer calories.

What a 20% DV or More Indicates

A %DV of 20% or more means the food serving is a high source of that nutrient. This is ideal for nutrients that you want to consume more of for better health, such as dietary fiber, calcium, iron, and potassium.

Dietary Fiber: A high-fiber diet aids digestion, promotes fullness, and can help manage cholesterol. Look for foods with a high %DV for fiber.
Vitamin D and Calcium: These nutrients are vital for bone health. Foods with 20% or more DV for calcium and vitamin D are excellent sources to help prevent conditions like osteoporosis.
Iron: Important for blood health and oxygen transport. A high %DV for iron can help prevent anemia.
Potassium: Plays a key role in maintaining fluid balance and healthy blood pressure. Getting a high %DV can help you meet the recommended daily intake.

Using the Percentages for Healthier Shopping

Understanding the 5/20 rule simplifies grocery shopping and meal planning. Instead of scrutinizing the exact amount in grams or milligrams, quickly scan the %DV column. When comparing similar products, use the percentages to make quick, informed decisions. For instance, when choosing between two cracker brands, one with 4% DV for sodium and the other with 12% DV, the 4% option is the lower-sodium choice.

Practical Application: Balancing Your Diet

Using the %DV allows for smart dietary trade-offs throughout the day. If you choose a food high in saturated fat, balance it by choosing lower-saturated-fat foods for the rest of the day. The goal is to keep overall intake of less-healthy nutrients below 100% DV for the entire day. This provides flexibility and makes healthy eating more sustainable in the long term.

The Importance of Serving Size

All %DV values are based on the serving size listed on the label. Be mindful, as many packages contain more than one serving. If consuming two servings, double the listed %DV for each nutrient. This can lead to unknowingly consuming higher amounts of calories and undesirable nutrients.

Comparison Table: 5% DV vs. 20% DV


Feature	5% DV or Less	20% DV or More
Indication	Low source of a nutrient	High source of a nutrient
Meaning for Dieters	Generally a favorable option for nutrients to limit	Generally a favorable option for nutrients to increase
Nutrients to Target	Saturated Fat, Sodium, Added Sugars	Dietary Fiber, Vitamin D, Calcium, Iron, Potassium
Usage	Choose for daily limit management	Choose for boosting nutrient intake
Example	A snack with 3% DV for sodium is a low-sodium choice	A cereal with 25% DV for fiber is a high-fiber choice

Limitations of the %DV

While useful, the %DV has limitations. It is based on a standard 2,000-calorie diet, so people with different needs, like those who are very active or on a weight-loss plan, will need to adjust their interpretation. Additionally, the %DV is not listed for every nutrient; trans fats and total sugars do not have one. For these, it is best to look at the ingredients list and raw quantities. Consider the ingredient list; a product might have a favorable %DV but still contain highly processed ingredients.

Conclusion

Understanding what 5% or more than 20% indicates on a food label is essential for healthier food choices. By applying the 5/20 rule, you can quickly determine which foods are good sources of beneficial nutrients and which should be consumed sparingly. This knowledge, combined with awareness of serving sizes and the ingredient list, empowers you to navigate the supermarket effectively and build a diet that supports personal health goals. Making informed decisions at the grocery store can have a positive impact on overall well-being.

Visit the FDA's guide for more detailed information on reading the nutrition facts label.

Frequently Asked Questions

The %DV shows how much one serving of a food contributes to your total daily diet for a specific nutrient. It is based on a standard 2,000-calorie diet for easy comparison.

For healthier eating, aim for 5% DV or less for nutrients to limit (saturated fat, sodium, added sugars). Aim for 20% DV or more for nutrients to increase (fiber, vitamins, minerals).

Not necessarily. A low %DV is good for nutrients to limit, but it doesn't mean the food is a significant source of good nutrients like fiber. A healthy food should be low in bad nutrients and high in good ones.

If a nutrient like dietary fiber has a high %DV (20% or more), that's a positive indicator. This means the food is a good source and will help you meet your daily recommended intake.

You can use the %DV to quickly compare labels. For example, when comparing two cereals, choose the one with a lower %DV for added sugars and a higher %DV for dietary fiber.

The serving size is important because the %DV applies to only one serving. If you eat more than one serving, you will consume more of each nutrient, and the %DV will be higher.

No, trans fats do not have a %DV on the label. Experts recommend avoiding trans fats as much as possible. Check the ingredients list for partially hydrogenated oil to spot hidden trans fats.