Quality & Labels

The nutrition label

The percent Daily Value shows how much of a nutrient in one serving contributes to a daily diet; as a guide 5% DV or less is low and 20% DV or more is high. [1] Compare the serving size with what you actually eat.

Added sugar and sodium

The Dietary Guidelines advise keeping added sugars under 10% of calories from age 2 and sodium under 2,300 mg a day for adults. [2] Flavored yogurt, kefir, juices, fermented vegetables, miso and canned tomato products can all be high in one or the other.

Fiber, whole-grain and heart-health claims

FDA allows health claims for soluble fiber from oats or barley (3 g or more per day beta-glucan), soy protein (25 g or more per day) and plant sterol or stanol esters (1.3 g or 3.4 g a day), all worded "may" or "might" reduce the risk of heart disease as part of a diet low in saturated fat and cholesterol. [3][4][5] These are authorized label statements, not guarantees. Fruits, vegetables and fiber-containing grain products also have an authorized claim. [6] Sodium and blood pressure is a further authorized claim. [7]

Live cultures and "probiotic" on a label

"Live and active cultures" tells you microbes were present at some point; it does not tell you a strain with a shown benefit. A probiotic claim needs a defined strain and dose. [8] See Probiotics, prebiotics and fermented foods.

Fortification

Fortified foods list added vitamins and minerals; FDA's policy limits which foods can be fortified. [9] Count fortified foods when you add supplements. See Fortified foods.

Labels we cannot read for you

Serving sizes, claims and ingredients vary by product and country. This page describes U.S. rules; outside the U.S. labels differ. We did not verify other jurisdictions.