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Have you ever found yourself in a grocery store aisle overwhelmed with all of the options? Staring at the wall of canned goods, yogurts, or packaged foods wondering which one is the right choice and why are there so many versions of the same food?
Food labels can be confusing, especially if you’ve never been taught how to read and compare them. The good news is that you’ll walk away from this email knowing:
- Which words on the front of food packages actually mean something (legally)
- Which words are mostly marketing buzzwords (not FDA regulated)
- How to make informed decisions and choose foods that best align with your goals and lifestyle
The front of a food package exists to get your attention, tell you what’s in it, and sell the product. Big words are sometimes used to catch your eye, but don’t necessarily mean anything. Knowing the difference between which words are regulated by the FDA (and therefore have very specific meanings) and which words are not gives you the confidence to make informed choices.
FDA-Defined Nutrition Claims
These are FDA-defined nutrition claims, which means if you see them on a package, they must meet specific criteria every time.
“Free” Claims
When you see a food described as “free,” it doesn’t mean zero, it means very, very small amounts.
- Calorie-free: fewer than 5 calories per serving
- Fat-free: less than 0.5g fat
- Sugar-free: less than 0.5g sugar
- Sodium-free / salt-free: less than 5mg sodium
- Cholesterol-free: less than 2mg cholesterol (and very low saturated fat)
Helpful note: Sugar-free does not mean carb-free or calorie-free.
“Low” Claims
“Low” means the food contains a small amount, not zero.
- Low calorie: 40 calories or fewer
- Low fat: 3g fat or less
- Low saturated fat: 1g or less
- Low sodium: 140mg or less
- Low cholesterol: 20mg or less
“Reduced” or “Less”
These are comparison claims (comparing this version to an original version).
- Reduced / Less means the product has at least 25% less of a nutrient than its reference version
Reduced/less doesn’t automatically mean low. Ex. “reduced sugar” doesn’t automatically mean low sugar.
Still helpful. Just depends on the food/context.
“Light” or “Lite” (Can be spelled either way)
“Light” must mean one of the following:
- ⅓ fewer calories or
- 50% less fat
- If it refers to sodium: 50% less sodium
“Good Source” vs. “High / Excellent Source”
These refer to specific nutrients.
- Good source: 10–19% of the Daily Value per serving
- High / Excellent source / Rich in: 20% or more of the Daily Value
You may see this for fiber, protein, calcium, iron, etc.
“Healthy” (This Is Newly Regulated!)
To say “healthy,” a food must:
- Be low in added sugar (≤2.5g)
- Be low in sodium (≤230mg)
- Be low in saturated fat (≤1g)
- AND include meaningful amounts of real food groups (fruits, veggies, whole grains, protein, or dairy)
Many foods that used to say “healthy” no longer can. The bar is much higher now.
Non-Regulated Label Claims
Now that you know some of the FDA-regulated words, here are a few that are not regulated and can be put on any package without guaranteeing anything nutritionally:
- Natural
- Clean
- Made with real ingredients
Using Labels to Make Better Choices
Reading labels isn’t about finding the “perfect, healthiest” food, it’s about making informed choices that fit your life. Comparing nutrition labels can help you:
- Pick the canned fruit with no added sugar
- Grab the canned beans with lower sodium
- Choose a cereal with more fiber
- Find a yogurt with more protein
As a reminder, little actions add up BIG when it comes to health. A few simple swaps for the foods you’re already eating could result in less added sugar, more fiber, less saturated fat, and more protein.
Plan your meals for the week, make your shopping list, and get to reading those labels!
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