Food Labels Worth Paying Attention To—and Claims That Mean Less Than They Sound

The FDA defines "low sodium" as containing 140 milligrams or less of sodium per serving. Related terms like "very low sodium" (35 mg or less) and "sodium-free" (less than 5 mg) are equally precise. These definitions make sodium claims among the more reliable nutrient content claims on the shelf, provided you also check the serving size — a product low in sodium per serving may still deliver significant sodium across a realistic portion.

The FDA has stated it has not formally defined the term "natural" for most foods, though it has historically exercised enforcement discretion around products using it to mean no added artificial flavors, colors, or synthetic substances. In practice, a "natural" product may be highly processed, contain added sugars, or carry a lengthy ingredient list. The word is a marketing phrase more than a nutritional signal. Shoppers who see it should look past it to the ingredient list.

"Multigrain" simply means a product contains more than one type of grain. Those grains may all be refined, meaning the fiber-rich bran and nutrient-dense germ have been removed during processing. "Whole grain," by contrast, means the grain retains all three of its original components. The FDA allows a qualified health claim linking whole grain consumption to reduced risk of heart disease and certain cancers, based on the body of evidence. When choosing grain-based products, "100% whole grain" or seeing a whole grain listed first in the ingredient list is the more meaningful signal.

The FDA defines "low-fat" as 3 grams of fat or less per serving, and "light" (or "lite") as containing at least 33% fewer calories or 50% less fat than a comparable reference product. These are real, defined claims — but they don't account for what replaces the fat. Many low-fat products compensate with added sugars or sodium to restore palatability. Checking the full Nutrition Facts panel alongside these claims gives a more complete picture. For more on how fat-related misconceptions persist, see our piece on nutrition myths most Americans still believe.

Unlike many front-of-package terms, "USDA Organic" is backed by a detailed federal certification program. Products bearing the USDA Organic seal must meet strict standards: crops must be grown without most synthetic pesticides or fertilizers, and livestock must be raised under specific welfare and feed conditions. "100% Organic" means all ingredients meet the standard; products labeled simply "Organic" must contain at least 95% organic ingredients. "Organic" does not automatically mean more nutritious — an organic cookie is still a cookie — but the certification does reflect verifiable production practices.

By federal law, hormones are not permitted in the raising of poultry or pork in the United States. When a chicken or pork product claims to be "raised without hormones," the USDA requires that the label also carry a disclosure noting that federal regulations prohibit the use of hormones in these products anyway. In other words, the claim is technically true but tells you nothing that isn't already true of every comparable product on the shelf. The same phrase on beef does carry more meaning, since hormone use is permitted in beef cattle production.

The FDA defines "good source of" a nutrient as providing 10–19% of the Daily Value (DV") per serving, while "high in," "rich in," or "excellent source of" requires at least 20% DV per serving. These are consistent, defined thresholds — useful reference points when you're trying to identify, say, a fiber-rich cereal or a calcium-dense dairy alternative. They apply to vitamins, minerals, fiber, and other nutrients with established daily values. Just remember that serving sizes can vary widely between products, so comparing labels directly requires checking that detail first.

This phrase is one of the most common examples of an unregulated front-of-package claim. There is no defined minimum for how much real fruit a product must contain to carry this wording. A product could technically meet the claim with a negligible quantity of fruit concentrate buried near the end of the ingredient list — while deriving most of its sweetness from added sugars. For a more grounded look at how sugars are classified and labeled, our article on added sugars vs. natural sugars breaks down the distinction clearly.