What is the 5 20 Rule? A Guide to Reading Nutrition Labels

December 27, 2025 •

4 min read

According to the U.S. Food and Drug Administration, the % Daily Value on a food label can be quickly assessed using a simple guideline known as the 5/20 rule. This straightforward principle helps consumers make more informed decisions by quickly identifying whether a product is a good or poor source of certain nutrients.

Quick Summary

The 5/20 rule provides a quick method for interpreting nutrition labels, where 5% DV or less indicates a low amount of a nutrient and 20% DV or more indicates a high amount. This guide helps in choosing foods that are higher in beneficial nutrients and lower in those to limit, such as saturated fat and sodium.

Key Points

Low Nutrient Indicator: The 5 20 rule states that a 5% Daily Value (%DV) or less means a food is low in that nutrient.
High Nutrient Indicator: Conversely, a 20% Daily Value (%DV) or more indicates a high amount of a particular nutrient in one serving.
Nutrients to Limit: For less healthy nutrients like saturated fat, sodium, and added sugars, aim for products with a %DV of 5% or less.
Nutrients to Prioritize: For beneficial nutrients such as fiber, calcium, and potassium, look for a %DV of 20% or more.
Serving Size Matters: The rule applies to a single serving size, so be sure to check the serving size at the top of the label to accurately assess the nutrient content.
A Comparative Tool: The rule is most effective when comparing similar products to choose the healthier option, like selecting the tomato sauce with lower sodium.

Understanding the 5 20 Rule

The 5 20 rule is a practical and widely-used guideline for interpreting the information found on the Nutrition Facts label of packaged foods. It provides a simple benchmark based on the Percent Daily Value (%DV) to help you determine if a food item is high or low in a particular nutrient. By understanding this rule, consumers can make better food choices without needing an in-depth knowledge of nutrition science. The rule is based on a 2,000-calorie daily diet, so while individual needs may vary, it serves as an excellent starting point for quick comparisons.

The 'Low' and 'High' of the Rule

The rule is broken down into two parts:

5% DV or less is low: This means one serving of the food contains a low amount of that specific nutrient. For nutrients you want to limit, such as saturated fat, sodium, and added sugars, a %DV of 5% or less is a good sign. Choosing foods with a low %DV for these undesirable nutrients helps you manage your overall intake effectively.
20% DV or more is high: A %DV of 20% or more indicates that one serving contains a high amount of a specific nutrient. For nutrients you want to get more of, like dietary fiber, calcium, iron, and potassium, a %DV of 20% or more is a positive indicator. This helps you find nutrient-dense foods that contribute significantly to your daily goals.

How to Apply the 5 20 Rule in Practice

Applying the 5 20 rule is straightforward and can be done in just a few steps as you shop:

Locate the Nutrition Facts label: Found on most packaged food and beverage products, this label contains all the information you need, including serving size and the %DV column.
Focus on the %DV column: The %DV is the percentage of the Daily Value for each nutrient in a single serving of the food. The 5 20 rule applies specifically to this column.
Scan for nutrients to limit: Look for saturated fat, sodium, and added sugars. If the %DV for these is 5% or less, it's considered a low source. If it's 20% or more, it's high.
Scan for nutrients to get more of: Look for dietary fiber, Vitamin D, calcium, iron, and potassium. A %DV of 20% or more is what you should aim for to maximize your intake of these beneficial nutrients.
Be mindful of serving size: Always check the serving size at the top of the label. If you consume more than one serving, you must adjust the %DV accordingly. This is a crucial step to avoid underestimating your nutrient intake.

Comparing Food Choices with the 5 20 Rule

One of the most powerful uses of the 5 20 rule is comparing similar food items to make the healthiest choice. For example, when choosing between two brands of tomato sauce, you can quickly find the one with less sodium and added sugars by checking for a low %DV.


Feature	Nutrient to Limit (e.g., Sodium)	Nutrient to Get More (e.g., Fiber)
Rule to Apply	Aim for a %DV of 5% or less per serving.	Aim for a %DV of 20% or more per serving.
Example (Product A)	2% DV of Sodium	25% DV of Fiber
Example (Product B)	22% DV of Sodium	10% DV of Fiber
Healthy Choice	Product A is the healthier choice for a low-sodium, high-fiber option.	Product A is the healthier choice, as it is high in a beneficial nutrient.

The Limitations and Broader Context of the Rule

While the 5 20 rule is a fantastic tool for quick decision-making, it is not a substitute for a balanced overall diet. It's important to remember that it's a general guideline, and your overall dietary pattern is what matters most for long-term health. Some people with specific medical conditions, such as irritable bowel syndrome (IBS), may need to adjust their fiber intake, so individual needs can vary. Furthermore, the rule doesn't evaluate the entire ingredient list or the level of processing, which are also important considerations for making the healthiest choice.

For more detailed information on understanding nutrition labels, consult reliable sources like the FDA's website.

Conclusion: A Quick Tool for Better Choices

The 5 20 rule is a simple yet powerful tool for anyone looking to make more informed and healthier food choices. By providing a clear benchmark for what constitutes a low or high amount of a nutrient, it demystifies the Nutrition Facts label and empowers consumers. While it's a helpful shortcut, it should be used in conjunction with a mindful approach to eating that considers overall dietary patterns and individual health needs. By keeping the 5 20 rule in mind, you can navigate the grocery store more confidently and select products that support your wellness goals.

A Quick Reference for Common Nutrients

Nutrients to keep low (5% or less DV):
- Saturated Fat
- Sodium
- Added Sugars
Nutrients to aim high for (20% or more DV):
- Dietary Fiber
- Vitamin D
- Calcium
- Iron
- Potassium

Frequently Asked Questions

The main purpose is to help consumers quickly and easily interpret the Percent Daily Value (%DV) on a Nutrition Facts label. It provides a simple benchmark to see if a food is high or low in a particular nutrient without complex calculations.

Yes, it can be applied to all nutrients listed with a %DV on the nutrition label. However, it is most useful for categorizing those you want to limit (e.g., sodium) and those you want to increase (e.g., fiber).

By guiding you to choose foods that are lower in less healthy components like saturated fats and added sugars (5% DV or less) and higher in beneficial nutrients like fiber (20% DV or more), the rule can help reduce overall calorie intake from unhealthy sources and support weight management efforts.

No, it's a guideline and a rule of thumb. The 5 20 rule is a great tool for general healthy eating, but individual nutritional needs can vary based on health conditions, age, and activity level. It's always best to consider your overall diet.

The %DV on the label is based on one serving. If you eat two servings, you must double the nutrient intake. Checking the serving size is essential for an accurate assessment of how much of a nutrient you are consuming.

Yes, the rule is an excellent tool for comparing similar products side-by-side. For example, if you are choosing between two types of breakfast cereal, you can quickly pick the one that is higher in fiber and lower in added sugar by looking at the %DV.

You should aim for a high %DV (20% or more) for beneficial nutrients like dietary fiber, Vitamin D, calcium, iron, and potassium to increase your intake.