Nutrition guide
Understanding Daily Values (%DV)
According to the FDA, what the percentages on nutrition labels mean and how to use them for smarter food choices.
The verdict
Corn bran, crude tops the fiber %DV table at 282% -- every food in this top 10 clears at least 152% of the Daily Value, well past the "20% DV or more = high" threshold the label uses.
- 282%
- top food, %DV fiber
- 152%
- 10th-ranked food, %DV
- 20%
- FDA "high" threshold
Key Takeaway
The %DV tells you how much one serving contributes to your daily needs based on a 2,000-calorie diet. The quick rule: 5% DV or less = low, 20% DV or more = high. Use this to limit nutrients you want less of (sodium, saturated fat, added sugars) and ensure you get enough of nutrients you need more of (fiber, vitamin D, calcium, iron, potassium).
What Are Daily Values?
Daily Values are reference amounts of nutrients set by the FDA for use on food labels. They represent how much of a nutrient you should consume (or limit) in a full day, based on a 2,000-calorie diet. The %DV on a nutrition label tells you what percentage of that daily amount one serving of the food provides.
For example, if a food has 6g of saturated fat and the DV for saturated fat is 20g, the label shows 30% DV, meaning one serving provides nearly a third of the maximum recommended daily saturated fat intake.
The 5/20 Rule
The FDA recommends a simple framework for interpreting %DV:
- 5% DV or less = Low. This food is a poor source of the nutrient. Good if you're trying to limit it (sodium, saturated fat). Not ideal if you're trying to get more (fiber, calcium).
- 20% DV or more = High. This food is a rich source. Good if you need more of the nutrient. A warning sign if it's something to limit.
This rule works for every nutrient on the label and is the fastest way to evaluate a food's nutritional profile without doing math.
Top 10 fiber foods, %DV per 100g
Key Daily Values to Know
Here are the current DVs for the most important nutrients:
| Nutrient | Daily Value | Goal |
|---|---|---|
| Total Fat | 78g | Balance (not too high) |
| Saturated Fat | 20g | Limit (<10% calories) |
| Sodium | 2,300mg | Limit (less is better) |
| Total Carbohydrate | 275g | Balance |
| Dietary Fiber | 28g | Get more |
| Added Sugars | 50g | Limit (<10% calories) |
| Protein | 50g | Get enough |
| Vitamin D | 20mcg | Get more |
| Calcium | 1,300mg | Get more |
| Iron | 18mg | Get enough |
| Potassium | 4,700mg | Get more |
Using %DV on GetFoodFacts
GetFoodFacts calculates %DV for every nutrient in every food, based on current FDA reference amounts. This means you can check the daily value contribution of any food in our database of 2,000,000+ items, far more than what's printed on a physical label.
Try it: search any food to see its full %DV breakdown, or use the comparison tool to see how two foods stack up against each other's %DV contributions.
Frequently Asked Questions
Are Daily Values the same as Recommended Daily Allowances (RDAs)?
No. RDAs are nutrient-specific recommendations that vary by age, sex, and life stage. Daily Values are simplified reference amounts used on food labels, generally set at or above the highest RDA for any population group. DVs are designed for label simplicity, they give you one number to compare against, while RDAs provide more precise, personalized targets.
Why are Daily Values based on 2,000 calories?
The FDA chose 2,000 calories as the reference diet because it approximates the needs of a broad population. It is not a recommendation for everyone. Active adults, teenagers, and people with higher metabolic needs may require more. Sedentary individuals and older adults may need less. The %DV remains useful regardless of your actual calorie needs because the proportions still indicate high or low.
Do children have different Daily Values?
Yes. Children ages 1-3 and 4-8 have different DVs for most nutrients, reflecting their smaller body size and different nutritional needs. However, standard food labels use adult DVs. Products marketed specifically for children under 4 must use child-specific reference values.
What nutrients have no established Daily Value?
Some nutrients tracked in the USDA database do not have FDA-established Daily Values, including omega-3 fatty acids, various amino acids, and some trace minerals. When you see these on GetFoodFacts, they are shown in absolute amounts without a %DV. Research is ongoing, and the FDA periodically updates DVs as nutritional science evolves.
When were Daily Values last updated?
The most recent major update was in 2016, taking full effect by 2020 (2021 for small manufacturers). Key changes included updated DVs for sodium (lowered from 2,400mg to 2,300mg), dietary fiber (raised from 25g to 28g), added sugars (new requirement, DV set at 50g), and vitamin D and potassium (now mandatory on labels).
Can I exceed 100% DV for a nutrient?
Yes, and for most nutrients it is not harmful. The DV represents the adequate daily intake, not a maximum. However, some nutrients have Tolerable Upper Intake Levels (ULs), amounts above which adverse effects may occur. Iron, vitamin A, and zinc are examples where excessive intake can be problematic. Sodium is one where exceeding 100% DV is very common and health-damaging.
Sources
- U.S. Food and Drug Administration, Daily Value on the Nutrition Facts Label
- 21 CFR 101.9, Nutrition labeling requirements
- 2020-2025 Dietary Guidelines for Americans
This content is for informational purposes only and does not constitute medical advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Key takeaways
- Corn bran, crude carries 282% of the Daily Value for fiber in 100g, a concrete example of the "20% DV or more = high" rule in action. See the full fiber ranking
- On the other end, Salt, table, iodized carries 1683% of the Daily Value for sodium in 100g, illustrating why the 5/20 rule flags a food this concentrated as one to limit.
- GetFoodFacts computes %DV live for every nutrient on every food page, using the same FDA reference amounts in the table above. Try the %DV calculator
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error.