Your Guide to Decoding Nutrition Labels-Blue Cross and Blue Shield's Federal Employee Program

Your Guide to Decoding Nutrition Labels

Confused about how to read food labels? Here’s a quick guide to decoding common terms used on today’s nutrition labels.

Confused about how to read food labels? You’re not alone.

The difference between “low fat” and “reduced fat” isn’t always clear. Here’s a quick guide to decoding common terms used on today’s nutrition labels.

  1. “Low calorie”
    40 calories or less, per serving

  2. “Low cholesterol”
    20 milligrams or less AND 2 grams or less of saturated fat, per serving

  3. “Reduced”
    At least 25% less of the specified nutrient or calories than in the usual product

  4. “Good source of”
    Provides at least 10%-19% of the recommended daily value of the vitamin or nutrient per serving

  5. “Calorie free”
    Less than five calories per serving

  6. “Fat free” or “sugar free"
    Less than ½ gram of fat or sugar per serving

  7. “Low sodium"
    140 milligrams or less of sodium per serving

  8. “High in”
    Provides 20% or more of the recommended daily value of a specific vitamin or nutrient per serving
Source
Nutrition label

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