What % Daily Value Means

The % Daily Value column tells you how much one serving contributes to a typical day's intake. A quick rule of thumb: 5% or less is low, and 20% or more is high for that nutrient.

Use it differently depending on the nutrient. For things you want more of — fiber, calcium, iron — aim for higher percentages. For things to limit — saturated fat, sodium, added sugars — lower is better.

One catch: these percentages assume a 2,000-calorie day. If you eat more or less than that, the figures are a guide, not an exact match for your needs.