Decoding claims in food labels

High, Rich In or Excellent Source means one serving of the food has 20% or more of the daily recommended value for a given nutrient.

Less, Fewer or Reduced means that the food has at least 25% less of a given nutrient of calories compared to the usual preparation.

Light or Lite means that the food has 1/3 fewer kcalories than the usual preparation or 50% less of the fat or sodium content.

Low means that the food has an amount of nutrient that would allow frequent consumption without exceeding the daily value.

More or Extra means that the food has at least 10% more of the daily value for a given nutrient compared to the usual preparation.

Organic means that at least 95% of the product’s ingredients have been grown and processed according to USDA regulations defining the use of fertilizers, herbicides, insecticides, fungicides, preservatives, and other chemical ingredients. 

Energy

Calorie free  fewer than 5 kcal per serving.

Low kcal  40 kcal or less per serving.

Reduced kcal  at least 25% percent fewer kcal per serving than the comparison food.

Carbohydrates: fiber and sugar

High fiber  5 grams or more fiber per serving.

Sugar free  less than 0.5 gram of sugar per serving

Fat and cholesterol

Fat free  less than 0.5 gram of fat per serving (and no added fat or oil). AKA zero-fat, no-fat, and nonfat.

Low fat  3 grams or less fat per serving.

Less fat  25% or less fat than the comparison food.

Saturated fat free  less than 0.5 gram of saturated fat and 0.5 gram of trans fat per serving

Low saturated fat  1 gram or less saturated fat and less than 0.5 gram of trans fat per serving

Less saturated fat  25% or less saturated fat and trans fat combined than the comparison food

Trans fat-free  less than 0.5 gram of trans fat and less than 0.5 gram of saturated fat per serving

Cholesterol-free  less than 2 mg cholesterol per serving and 2 grams or less saturated fat and trans fat combined per serving

Low cholesterol  20 mg or less cholesterol per serving and 2 grams or less saturated fat and trans fat combined per serving.

Less cholesterol  25% or less cholesterol than the comparison food and 2 grams or less saturated fat and trans fat combined per serving

Extra lean  less than 5 grams of fat, 2 grams of saturated fat and trans fat combined, and 95 mg of cholesterol per serving and per 100 grams of meat poultry and seafood.

Lean  less than 10 grams of fat, 4.5 grams of saturated fat and trans fat combined, and 95 mg of cholesterol per serving and per 100 grams of meat, poultry, and seafood.

Sodium (salt)

Sodium free and Salt free  less than 5 mg of sodium per serving

Low sodium  140 mg or less per serving

Very low sodium  35 mg or less per serving

Reduced sodium  at least 25% less sodium than the original product

Light in sodium  at least 50% less sodium than the original product

Unsalted/No added salt  no salt added during processing (NOT SODIUM FREE)