When a food looks like another but has less protein or essential nutrients than the original, it must be labeled “imitation.” This doesn’t apply to all lookalike foods—only those with reduced nutritional value compared to what they mimic. For example, imitation crab meat must carry this label because it contains less protein than real crab, while vegetable-based burgers might not need it if they maintain similar nutritional profiles to meat burgers.
“Low” is another term tied to specific numbers. A food is low in fat if it has under 3 grams per serving and low in calories if it contains less than 40 per serving (or 120 per 100 grams for full meals). The term also applies to saturated fat, sodium, and cholesterol with their own detailed limits. For example, to be labeled "low sodium," a food must contain 140 milligrams or less per serving, while "low cholesterol" means 20 milligrams or less per serving.
Labels claiming a food is “reduced” in a particular nutrient compare it to a reference product of the same type, such as one chocolate ice cream compared to another. To qualify, the item must contain at least 25% less of the nutrient than the reference food. However, a “reduced” food may still not qualify as “low.” For instance, a "reduced sodium" soup might still have significant salt content, just 25% less than the original version. The reference food must be clearly identified, and manufacturers must maintain documentation to support these comparative claims.
The term “light” considers calorie or fat reductions relative to another product. Foods where more than half the calories come from fat need to halve their fat content to be labeled light. For others, reducing calories by one-third also qualifies. Additionally, the “lightly salted” label indicates a 50% sodium reduction compared to similar products.
Related: Egg Labels Explained – From 'Farm Fresh' to 'Cage-Free'
Labels like “high” or “rich in” signal a food provide at least 20% of the recommended daily value of a nutrient per serving. This makes it a key source of beneficial nutrients. For example, milk might be labeled "high in calcium" because it provides more than 20% of your daily calcium needs, while spinach could be "rich in iron." These terms are strictly regulated by the FDA and can help consumers quickly identify foods that are excellent sources of specific nutrients when planning a balanced diet.
Slightly below “high,” a “good source” contains 10-19% of the recommended daily value of a specific nutrient per serving. This FDA-regulated term helps consumers identify foods that provide meaningful amounts of important nutrients like vitamins, minerals, fiber, or protein.
Terms like “more,” “added,” or “fortified” apply when a food includes at least 10% of the daily value of specific vitamins, minerals, or other key nutrients. This label only applies to items like fiber, protein, potassium, and essential vitamins or minerals. For instance, milk might be "fortified" with vitamin D, or cereal might have "added" iron. These terms can't be used for nutrients like sugar or fat, and manufacturers must maintain the increased nutrient levels throughout the product's shelf life.
The term “lean” pertains specifically to seafood and meat products. It indicates the product has under 10 grams of total fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol per serving. There's also an "extra lean" designation for products with even stricter limits: less than 5 grams of total fat, 2 grams of saturated fat, and 95 milligrams of cholesterol. These terms help consumers identify healthier meat options while shopping.
For a food to be “healthy,” it must meet low-fat and low-saturated-fat standards, plus contain limited sodium and cholesterol. Additionally, it must provide at least 10% of the daily value of nutrients like vitamins A and C, calcium, protein, or fiber. The FDA strictly regulates this term to ensure products labeled "healthy" contribute to an overall nutritious diet. For example, a breakfast cereal might qualify as "healthy" if it's low in fat and contains sufficient fiber and vitamins, while being moderate in sodium and added sugars.
Related: Nutritionists Approve of These 10 Healthy Processed Foods
