% Daily Values Made Simple.
I used to look at the % Daily Values on the nutrition facts label, but that was it, “I just looked at them.” But with clarification, I now understand better and have used it to my advantage for eating healthier.
The Federal Food and Drug Association (FDA) last updated the nutrition facts label in 2016 but, the meaning of % Daily Values (DV) remained the same. The Lows and Highs of Percent Daily Value on the New Nutrition Facts Label | FDA
5% or less means the nutrient is low in amount.
20% or higher means the nutrient is high in amount.
For food items I purchase frequently, the numbers have been committed to memory.
New grocery items I review all the % Daily Values for nutrients and vitamins.
My favorite nutrients to look at are fiber, total fat, sodium, and total carbohydrate.
- A 1/2 cup of canned black beans, expect the fiber content % Daily Value to be high, the total fat % will be low.
- A typical case of high sodium values greater than 20% is prepared sauces such as soy sauce.
- Regular ice cream will have a high-fat percentage but low for a serving of canned fruit in juice.
- A 6 to 8 oz. container of plain yogurt can narrow down the total carbohydrate % Daily Value per serving size for diabetics.
At the bottom of the label, the FDA has set the label guidelines based on a 2000 calorie diet. This is the calorie level has been put in place as an example but not in any way indicates everyone is or should be on the same calorie diet.
I do not concern myself about this. I follow a 1200 calorie diet per day and still use the % Daily Values to my benefit.
Trans fat, protein, and total sugars at this time do not have % Daily Values, only grams to complete any calculations as needed.
It is easy to be concerned about the total sugar grams on a nutrition facts label. Whether the sugar content is natural or processed, it is always included in the total carbohydrate % Daily Value amount.
Thank you for reading :-)
Disclaimer: My food and nutrition articles are for informational purposes only. Always follow your healthcare provider’s guidance and orders.
