Understanding Food Label Claims: What They Really Mean
Eating whole, minimally processed foods is best for your health—but let’s face it, processed foods are sometimes hard to avoid. That’s where food labels come in. Learning to decode them can help you choose healthier options when convenience is key.
The FDA regulates three types of claims found on food packaging. These claims must be backed by evidence and cannot be misleading—but it helps to know what they actually mean.
1. Nutrient Content Claims
These use words like high, low, reduced, or free to describe the amount of a nutrient in a product.
Common Definitions:
-
Free: The food has the least possible amount of a nutrient (e.g., fat-free = <0.5g of fat per serving).
-
Low/Very Low: Slightly more than “free,” but still minimal.
-
Reduced/Less: At least 25% less of a specific nutrient compared to the regular product.
-
Fortified/Enriched/Added: Contains 10% or more of the Daily Value of a nutrient than the regular version.
Examples of Common Nutrient Claims:
| Claim | What It Means |
|---|---|
| Calorie free | < 5 calories per serving |
| Low calorie | ≤ 40 calories per serving |
| Reduced calorie | ≥ 25% fewer calories than the regular product |
| Sugar free | < 0.5g sugar per serving |
| No added sugar | No sugar or sugar-containing ingredients added |
| Fat free | < 0.5g fat per serving |
| Low fat | ≤ 3g fat and < 30% of calories from fat |
| Reduced/less fat | ≥ 25% less fat than the regular version |
| Lean | < 10g fat, 4.5g saturated fat, 95mg cholesterol |
| Light/Lite | 50% less fat or 1/3 fewer calories |
| Sodium free | < 5mg sodium per serving |
| Low sodium | ≤ 140mg sodium per serving |
| Lightly salted | 50% less sodium than typically added |
| High fiber | ≥ 20% Daily Value of fiber per serving |
| Good source of fiber | 10–19% Daily Value of fiber per serving |
2. Health Claims
These suggest that a food or nutrient may reduce the risk of a health condition. They are tightly regulated and must be based on scientific evidence.
Example:
“Getting enough calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.”
3. Structure/Function Claims
These describe how a nutrient or ingredient affects the body. While they must be truthful, they are not as strictly regulated as health claims—so be cautious, as some may overstate the benefits.
Example:
“Calcium helps build strong bones.” (You’ll often see this on milk cartons or supplements.)
Additional Label Terms You Might See
Animal Product Claims:
-
Cage Free: Animals are not kept in cages but are still housed indoors.
-
Free Range: Animals have some access to the outdoors.
-
Organic: Raised without antibiotics or hormones, with access to pasture and fed organic feed. Organic eggs come from free-range hens.
Seafood Labels:
-
Wild Caught: Harvested from natural bodies of water.
-
Farm Raised: Grown in controlled environments like tanks or offshore pens.
Organic:
Must meet USDA’s National Organic Program standards. This means minimal synthetic inputs and an emphasis on natural growth processes.
Be Wary of These Claims
Some labels may sound healthy but lack official definitions:
-
Healthy: Should be low in unhealthy fats and provide at least 10% of the Daily Value of potassium or vitamin D—but definitions can vary.
-
Natural: Has no official FDA definition. Generally means no artificial ingredients, but the product can still be processed.
-
Lightly Sweetened: Not officially defined—look for labels that say no added sugar, sugar-free, or reduced sugar instead.
Conclusion
Food label claims can help you make informed choices—if you understand them. Keep this guide handy when reading labels so you know what’s really in the box, bottle, or bag.