14 common food package claims

You want to eat healthy, but knowing what the claims on food packages mean can be hard to understand and overwhelming. What does “healthy” on a package really mean? How many calories does an item labeled “calorie-free” have?

Learn the meanings of 14 common food package claims so you can make wise choices the next time you’re at the grocery store:

1. Calorie-free

• Less than 5 calories

2. Fat-free or sugar-free

• Less than ½ gram of fat or sugar

3. Gluten-free, no gluten, free of gluten or without gluten

• Less than 20 parts per million of gluten

4. Good source of

• Provides at least 10% of the daily value of a particular vitamin or nutrient

5. Healthy

• Low fat
• Low saturated fat
• Less than 480 milligrams of sodium
• Less than 95 milligrams of cholesterol
• At least 10 percent of the daily value of vitamins A, C and D; iron; protein; calcium; fiber; or potassium
• Food does not need to be low in total fat but has a fat profile makeup of predominantly monounsaturated and polyunsaturated fats

6. High fiber

• 5 or more grams of fiber

7. High in

• Provides 20% or more of the daily value of a specified nutrient

8. Light or lite

• One-third fewer calories of the usual food
• Half the fat of the usual food

9. Low calorie

• Less than 40 calories

10. Low cholesterol

• Less than 20 milligrams of cholesterol
• 2 grams or less of saturated fat

11. Low sodium

• Less than 140 milligrams of sodium

12. Natural

• No added artificial or synthetic ingredients (includes color additives)

13. Organic

• Ingredients are produced without synthetic fertilizers and pesticides, farmed to reduce pollution, and provide safe and healthy livestock habits
• At least 95% of ingredients are organic
• Label may include USDA organic seal or organic claim

14. Reduced

• Less than 25% of the specified nutrient or calories than the usual product

The next time you are at the grocery store, pay attention to claims on food and beverage packages. Understanding the true meaning can help you better achieve your goals of eating healthy.