What is the percentage needed to be considered a good source of a particular nutrient?

According to U.S. Food and Drug Administration (FDA) guidelines, a food product must contain 10% to 19% of the Daily Value (%DV) of a nutrient per serving to be labeled a “good source”. This simple range is a powerful tool for navigating the nutrition facts panel and determining if a food is a worthwhile source of essential vitamins and minerals.

Quick Summary

This guide explains the percentage ranges for nutrient claims on food labels, including the key differences between a “good source” and a “high source.” Learn how to interpret the Percent Daily Value (%DV) to identify nutritious foods and manage intake of nutrients to limit, like saturated fat and sodium. Understand how the 5-20 rule can inform healthier dietary choices.

Key Points

• Good Source Percentage: A food is considered a “good source” of a nutrient if it provides 10% to 19% of the Daily Value (%DV) per serving.

• High Source Threshold: A food is a “high source” or “excellent source” when it contains 20% or more of the %DV per serving.

• The 5-20 Rule: A general guide to remember: 5% DV or less is low, and 20% DV or more is high.

• Context is Key: Whether a %DV is “good” or “bad” depends on the nutrient; aim for high percentages for fiber and vitamins, but low percentages for sodium and saturated fat.

• Serving Size Matters: All %DV information is tied to the stated serving size. If you eat multiple servings, you must multiply the values.

• FDA Regulations: Nutrient content claims on labels are regulated by the FDA, ensuring specific percentage requirements are met before a product can make claims like “good source” or “high in”.

Decoding the Daily Value: The Foundation of Nutrient Claims

When you pick up a food product, the nutrition facts panel provides a wealth of information, but it can be overwhelming without knowing what to look for. The key to understanding nutrient content claims like “good source” and “high in” lies in the Percent Daily Value (%DV). This percentage, based on a 2,000-calorie diet for the general public, tells you how much a serving of that food contributes to your daily nutritional needs. However, the %DV is a guide, and your specific needs may vary based on age, sex, and activity level.

For most nutrients, a clear rule of thumb applies to determine if a food is a significant source. By understanding these straightforward percentage thresholds, consumers can easily identify which products are rich in beneficial nutrients and which are better limited. This allows for quick, informed decisions right in the grocery aisle.

The 5-20 Rule: Good Source vs. High Source

The most straightforward way to read nutrient claims on food labels is to use the "5-20 Rule," which is supported by FDA guidelines. This rule divides nutrient content into three simple categories based on the Percent Daily Value (%DV) displayed on the label.

• Low Source: 5% DV or less per serving is considered a low amount of a nutrient. This is ideal for nutrients you want to limit, such as saturated fat, sodium, and added sugars.
• Good Source: A food that provides 10% to 19% of the DV per serving is labeled a "good source". This range indicates that the food offers a meaningful contribution to your daily intake of a specific vitamin, mineral, or fiber.
• High Source: A product that contains 20% DV or more of a nutrient per serving is considered a "high source," "excellent source," or "rich in". This is the target for nutrients you want to increase, like fiber, vitamin D, calcium, iron, and potassium.

It is important to remember that these percentages apply per serving size, so always check the serving size at the top of the label. If you eat more than one serving, you must adjust the nutrient intake accordingly.

Comparing Nutrient Claims: A Practical Guide

To see this in action, consider comparing two breakfast cereals. One brand might be labeled a "good source of fiber," while another is called "high in fiber." By using the 5-20 rule, you can quickly verify the claims and choose the option that best fits your dietary goals. Here is a simple comparison table to illustrate the difference:

Nutrient Claim	Percentage of Daily Value (%DV) per Serving	Key Takeaway
Low in	5% or less	Aim for this range for saturated fat, sodium, and added sugars.
Good source of	10% to 19%	A meaningful contribution to daily needs, a solid choice.
High in / Excellent source of	20% or more	A powerful source of essential nutrients; a top choice for boosting intake.

The Role of Different Nutrient Types

Not all nutrients are treated equally on a nutrition label. The FDA requires labels to list total fat, saturated fat, sodium, total carbohydrates, and certain vitamins and minerals. However, the %DV for some nutrients, like protein and total sugars, may not always be listed.

• Nutrients to Encourage: For nutrients like dietary fiber, Vitamin D, calcium, iron, and potassium, the goal is often to find foods with a high %DV to help meet or exceed daily requirements.
• Nutrients to Limit: For nutrients such as saturated fat, sodium, and added sugars, it's generally best to choose foods with a low %DV to avoid adverse health effects. For trans fats, there is no %DV listed, as they should be avoided as much as possible.

Conclusion: Making Smarter Choices with a Simple Guide

Understanding what percentage is needed to be considered a good source of a particular nutrient is an essential skill for making informed, healthy food choices. By utilizing the 5-20 rule and understanding the different nutrient categories on a food label, you can quickly assess a product's nutritional value. The %DV does the math for you, simplifying the process of comparing different products and managing your dietary intake. Remember to pay attention to serving sizes and use the %DV as a benchmark to identify foods that are rich in the nutrients you need more of, while being low in the ones you need to limit. This simple approach empowers you to better navigate the grocery store and align your purchases with your health goals. For more in-depth information, you can explore detailed resources on the FDA's website, such as their guide on how to understand and use the Nutrition Facts label. [https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label]

Note: The Daily Values listed on nutrition labels are based on a 2,000-calorie diet. Your personal needs may vary. Consult a healthcare provider or a registered dietitian for personalized nutrition advice.

Frequently Asked Questions

What is the difference between a 'good source' and a 'high source' on a nutrition label?

A food is a 'good source' of a nutrient if it contains 10% to 19% of the Daily Value (%DV) per serving. It is a 'high source' (or 'excellent source') if it contains 20% or more of the %DV per serving.

How is the Daily Value (%DV) determined?

The Daily Values are reference amounts set by the FDA for nutrients to consume or not exceed each day. The %DV on a label shows how a single serving of a food contributes to that recommended daily amount, based on a standard 2,000-calorie diet.

What is the significance of the 5% DV threshold?

A product with 5% DV or less of a nutrient per serving is considered a low source. This is helpful when you want to limit your intake of certain nutrients, like sodium or saturated fat.

Does the 5-20 rule apply to all nutrients?

The 5-20 rule is a great general guide, but specific regulations exist. For example, there is no %DV for trans fat, as it is recommended to be avoided entirely.

Why is the %DV for protein sometimes missing from a food label?

The %DV for protein is not required on labels for the general population over four years of age unless a claim about protein is made. This is because, for most Americans, protein intake is not considered a public health concern.

How can I compare two different products using the %DV?

To compare two products, make sure the serving sizes are the same. Then, simply look at the %DV for the nutrients you are interested in. Choose products with a higher %DV for nutrients you want more of (e.g., fiber) and a lower %DV for those you want to limit (e.g., sodium).

Are the Daily Values the same for everyone?

No, the Daily Values on labels are based on a 2,000-calorie diet and are intended as a general guide. Your individual nutritional needs may be higher or lower depending on factors like age, gender, and activity level. Consulting a healthcare professional is recommended for personalized advice.