The Nutrition Facts label on packaged foods uses the Percent Daily Value (%DV) to help consumers quickly assess nutrient content. The %DV allows for immediate comparison between different foods. Understanding these percentages is a powerful way to make informed decisions about your diet, as the %DV translates complex nutritional guidelines into a single, accessible number.
Understanding Daily Value (DV)
The Daily Value (DV) is a set of reference amounts for nutrients established by the U.S. Food and Drug Administration (FDA). These values represent the amount of a nutrient to consume or not to exceed each day. The Percent Daily Value (%DV) shows how a single serving of the food contributes to this reference amount.
The DV is generally based on a standard 2,000-calorie diet, which the FDA uses for general nutrition advice. This 2,000-calorie figure calculates the 100% DV for most nutrients on the label. The %DV is a guide for the general population and is not a personalized recommendation, as individual calorie and nutrient needs may vary depending on age, sex, and activity level.
The “High” Threshold
A product is considered a high source of a specific nutrient if it provides 20% or more of the Daily Value per serving. This 20% threshold is an official FDA guideline and is a clear indicator of a nutrient-dense food. Seeing a percentage at this level means that one serving delivers a significant portion of your recommended daily intake.
Consumers should actively seek out foods with a 20% DV or higher for beneficial components often lacking in the typical diet. These include dietary fiber and essential micronutrients like Vitamin D, calcium, iron, and potassium. Choosing foods that meet this high-source threshold helps ensure you are getting enough of the nutrients necessary to support overall wellness.
The “Low” Threshold and Consumer Guidance
A product is considered a low source of a nutrient if it contains 5% or less of the Daily Value per serving. This lower threshold helps consumers identify foods that are not major contributors to their daily intake. The 5% rule is primarily used to limit components that should be consumed in moderation.
This distinction creates a simple framework, often called the “5/20 Rule,” for reading food labels quickly and effectively. For nutrients like saturated fat, sodium, and added sugars, which are generally over-consumed, the goal is to choose products with a 5% DV or less. Selecting foods low in these components helps manage your total daily intake to stay within recommended limits. The %DV is a practical tool for making dietary trade-offs.