Deconstructing Food Labels – Part 2: Optional (and Regulated Information)
Deconstructing Food Labels – Part 2: Optional (and Regulated Information)
Part 2 of the Series: Food labels can feel like information overload. Last week, I covered the required elements that must be on every food label, such as the Nutrition Facts panel, ingredients, and allergen disclosures. This week, we shift to what is not required but still appears on many labels. These optional statements can influence buying decisions. Some are tightly regulated, while others exist mainly to market the product. Understanding the difference helps you know what matters and what you can safely ignore.
Nutrient Content Claims
Nutrient claims are specific and regulated by the FDA. They refer to a particular nutrient in a food and must meet strict criteria. These are not marketing gimmicks. If a label uses one of these terms, it must be accurate. Examples include:
Low calorie: 40 calories or fewer per serving
Reduced calorie: at least 25% fewer calories than the original product
Calorie-free: fewer than 5 calories per serving
Fat-free: less than 0.5 gram of fat per serving
Low fat: 3 grams or less of fat per serving
Low saturated fat: 1 gram or less per serving and less than 0.5 gram of trans fat
High fiber: 5 grams or more per serving
Good source of fiber: 2.5 to 4.9 grams per serving
Low sodium: 140 mg or less per serving
Reduced sodium: at least 25% less sodium than the regular product
The term “light” can be especially confusing. It may mean lower calories or fat, lower sodium, or it may simply describe the color or texture of the food. “Light” olive oil, for example, refers to its lighter flavor and color, not its calorie or fat content.
It’s worth pointing out that there is no FDA definition for “low carb” or “net carbs.” Those terms are popular in marketing, but they are not regulated and can mean different things depending on who is using them.
Health Claims
Health claims describe a relationship between a food, nutrient, or food component and a specific health condition. These claims are regulated, but the strength of the evidence varies.
Strong evidence (A-level): For example, folate reduces the risk of neural tube defects, or soluble fiber from oats helps to lower cholesterol.
Moderate evidence (B-level): The science is promising but not as conclusive.
Limited or uncertain evidence (C- or D-level): These claims must include a disclaimer stating that the FDA has not fully evaluated the claim and that the product is not intended to diagnose, treat, cure, or prevent disease.
You may recall instances where companies overstated health claims. Or, you may not have ever realized they were overstated. For example, Activia yogurt suggested special digestive benefits beyond what was supported by research, and Nutella marketed itself as a healthy breakfast option. Both led to lawsuits and forced changes. Most people didn’t notice the changes in marketing, and some people still believe that Activia specifically has special benefits beyond being yogurt.
The takeaway: Some health claims are valid, but not all are equally credible. Consumers should be cautious and recognize that the level of evidence matters.
Structure-Function Claims
Structure-function claims are common and often vague. They describe how a nutrient or ingredient supports the normal function of the body, using language like “supports immunity” or “aids digestion.” Unlike health claims, these do not require pre-approval from the FDA.
Examples include:
“Calcium builds strong bones.”
“Probiotics help support digestive health.”
By law, these claims must be accompanied by the statement: This statement has not been evaluated by the Food and Drug Administration.
These claims are not always false, but they can be misleading. They may sound more powerful than they really are. For most consumers, it’s better to focus on the Nutrition Facts panel and ingredients list rather than relying on these types of claims.
Bottom Line
Optional information on food labels can be helpful, but it can also be confusing.
Nutrient content claims are trustworthy because they are regulated.
Health claims depend on the strength of the science, so approach them with some caution.
Structure-function claims are legal but vague and not evaluated by the FDA.
Next in this series, I will look at front-of-the-package claims that are often designed to sell products more than to educate consumers.
Part 2: Optional and Regulated Information (this article)
Part 3: Tricky Front-of-the-Package Claims
Part 4: Non-GMO Terms
Real World Nutrition Refreshed: I am revitalizing and updating my blog archive and re-publishing it. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on January 13, 2022, and has been updated here.
