What is the 5 20 %DV rule?

November 18, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), a %DV of 5% or less is considered low, while 20% or more is considered high, forming the core of what is the 5 20 %DV rule. This simple guideline helps consumers quickly assess the nutrient content of packaged foods to make more informed decisions about their health.

Quick Summary

The 5/20 rule is a quick, easy-to-remember method for interpreting Nutrition Facts labels. It uses the Percent Daily Value (%DV) to classify nutrients as low (5% or less) or high (20% or more) per serving. This helps consumers identify foods rich in beneficial nutrients while limiting those high in less-desirable ones like sodium and saturated fat.

Key Points

Low Nutrient Mark: A 5% DV or less indicates a low amount of that nutrient per serving.
High Nutrient Mark: A 20% DV or more signifies a food is an excellent source of that nutrient.
Guideline for Undesirable Nutrients: For nutrients like saturated fat, sodium, and added sugars, aim for a %DV of 5% or less.
Target for Beneficial Nutrients: For fiber, vitamins, and minerals, look for a %DV of 20% or more.
Serving Size Matters: The rule's application depends entirely on the stated serving size; always check this first.
Simplified Comparison: Use the 5/20 rule to quickly compare similar products and select the healthier option.

Demystifying the 5/20 Rule on Nutrition Facts Labels

For many consumers, the Nutrition Facts label on packaged foods can be a confusing jumble of numbers and percentages. The Percent Daily Value (%DV) section, in particular, often leaves people wondering what constitutes a "high" or "low" amount of a nutrient. This is where the simple yet powerful 5 20 %DV rule comes into play. Developed by health authorities to simplify label reading, this rule provides a clear benchmark for assessing a food's nutritional profile at a glance. By understanding this guideline, you can quickly identify foods that are either good sources of beneficial nutrients or high in components you may want to limit.

The Core Concept: Low vs. High

The 5/20 rule is built on two key thresholds for the Percent Daily Value (%DV), which represents how much a single serving of a food contributes to your daily recommended intake for a specific nutrient. The entire concept is based on a standard 2,000-calorie diet, which is used as a general guide.

5% DV or less is considered low: When you see a nutrient listed with a %DV of 5% or less, it means a single serving of that food contains a small amount of that nutrient. For nutrients you want to limit, such as saturated fat, sodium, and added sugars, this is the goal. Opting for foods that are low in these components can help you manage your daily intake effectively.
20% DV or more is considered high: Conversely, if a nutrient has a %DV of 20% or more, it is considered a high source. For beneficial nutrients like dietary fiber, Vitamin D, calcium, iron, and potassium, this indicates a food is an excellent source. Choosing foods that are high in these nutrients helps you meet your daily requirements.

Putting the 5/20 Rule into Practice

Using the 5/20 rule at the grocery store empowers you to make quick, healthy decisions without extensive calculations. Here’s how to apply it effectively:

Start with the serving size: Before anything else, check the serving size at the top of the label. All %DV figures are based on this amount. If you eat two servings, you must double the %DV to get an accurate picture of your intake.
Look for the less-desirable nutrients: Focus on nutrients typically associated with adverse health effects when consumed in excess. These include saturated fat, sodium, and added sugars. Your goal is to find products with a %DV closer to 5% or less for these items. For instance, comparing two brands of tomato sauce, you would choose the one with the lower %DV for sodium.
Find the beneficial nutrients: Next, scan the label for essential nutrients like dietary fiber, vitamin D, calcium, iron, and potassium. For these, aim for foods with a %DV of 20% or higher to maximize your intake. A cereal with 25% DV of dietary fiber per serving is a better choice than one with only 5%.
Compare similar products: When choosing between different products, the 5/20 rule provides an easy comparison tool. For example, when selecting yogurt, you might compare one with 3% DV for added sugar and 20% DV for calcium to another with 15% DV for added sugar and 10% DV for calcium. The first option is clearly a better nutritional choice.

The Role of Context: More Than Just the Numbers

While the 5/20 rule is an invaluable tool for quick analysis, it's not the complete picture. The rule is based on a standard 2,000-calorie diet, but individual calorie needs vary based on age, gender, and activity level. It’s also important to consider the ingredient list, as some products can appear healthy based on the %DV alone but contain highly processed ingredients. For instance, a diet cereal might be low in fat and sugar but high in artificial additives.

The 5/20 Rule: A Side-by-Side Comparison


Feature	5% DV or Less	20% DV or More
Nutrient Type	Less-desirable (e.g., Saturated Fat, Sodium, Added Sugars)	Beneficial (e.g., Fiber, Calcium, Vitamin D, Iron, Potassium)
Significance	Indicates a low amount per serving; good for moderation	Indicates a high or excellent source per serving; good for nutrient goals
Dietary Goal	Choose products with a low percentage to limit intake	Choose products with a high percentage to boost intake
Shopping Action	Compare similar products and select the one with the lowest %DV	Compare similar products and select the one with the highest %DV
Health Impact	Helps reduce risk factors for conditions like heart disease and high blood pressure	Supports overall health, aids in disease prevention, and helps meet daily targets

Conclusion: Your Quick Guide to Better Choices

Mastering the 5 20 %DV rule is a fundamental step toward more confident, informed food choices. It simplifies the complex data on a Nutrition Facts label into a straightforward system for identifying products rich in the nutrients you need and low in those you don't. By consistently applying this rule, you can use the food label as an effective tool for achieving a more balanced diet. Remember to always check the serving size first, and use the rule in conjunction with the ingredient list for the most comprehensive assessment of any packaged food. Your journey to healthier eating begins with these simple, but powerful, guidelines. The FDA provides extensive resources online to help further your understanding of nutrition labels and daily values.

Frequently Asked Questions

The 5/20 rule is a simple guideline for reading a food's Nutrition Facts label. It helps you determine if a serving of food is high or low in a particular nutrient based on its Percent Daily Value (%DV).

A 5% DV or less means that a single serving of the food is considered low in that nutrient. This is a desirable benchmark for nutrients like saturated fat, sodium, and added sugars.

A 20% DV or more means that a single serving of the food is considered high or an excellent source of that nutrient. This is the target for beneficial nutrients like dietary fiber, vitamins, and minerals.

Yes, the %DV figures used in the 5/20 rule are based on a 2,000-calorie daily diet. Individual calorie and nutrient needs may vary, but the rule provides a consistent general reference point.

Yes, the 5/20 rule is an excellent tool for comparing similar products. Just ensure the serving sizes are comparable before making a judgment.

The rule primarily applies to nutrients with a %DV listed on the label. Some nutrients, like trans fat, do not have a %DV because experts haven't provided a reference value.

The rule can help you identify and reduce your intake of foods high in saturated fat and added sugars, which often contain excess calories. Simultaneously, focusing on high %DV for fiber can promote fullness and support weight management.