Nutrition Facts Panel, Part 3: Sodium, Potassium, and Other Vitamins and Minerals
Nutrition Facts Panel, Part 3: Sodium, Potassium, and Other Vitamins and Minerals
We are now at part 3 of this Nutrition Facts Panel series. As a quick review from earlier posts, everything listed on the Nutrition Facts panel is tied to the serving size at the top. The sodium, vitamin D, or calcium listed is only for that specific amount. If you eat more or less than the listed serving, those numbers change accordingly.
Here is how this series is structured, with one more part to go:
Part 3: Sodium, Potassium, and Other Vitamins and Minerals (this post)
Part 4: Percent Daily Value and Other Information - coming next week
The vitamins and minerals required on the Nutrition Facts panel are not random. They are based on nutrients considered to be of public health significance. In other words, nutrients that large portions of the population tend to overconsume or underconsume. These are referred to as nutrients of concern. So not all vitamins and minerals are listed; only those identified as nutrients of concern, based on the most recent evidence.
In earlier versions of the label, sodium, vitamin A, vitamin C, calcium, and iron were required. Over time, intake patterns shifted. While sodium, calcium, and iron remain nutrients of concern, vitamin D and potassium replaced vitamin A and vitamin C on the label. This does not mean vitamins A and C are no longer important. It simply reflects which nutrients are currently most likely to be lacking (or too high) in the overall population.
Sodium appears in the upper portion of the label with the macronutrients. Vitamin D, calcium, iron, and potassium are listed near the bottom, below protein. The reference values used are standardized amounts meant to make label reading more consistent, not personalized recommendations. Continue reading to understand these numbers better and what they mean to you.
Sodium
Sodium is a mineral most Americans consume in excess. The upper limit for sodium is 2,300 milligrams per day. For reference, one teaspoon of table salt contains about 2,340 milligrams of sodium.
Sodium is naturally present in many foods and is essential for normal nerve and muscle function. The issue is not sodium itself, but the amount added during food processing. Many people exceed the upper limit without ever touching a saltshaker.
While snack foods often get the blame, soups, ready-to-eat cereals, frozen meals, sauces, and breads are significant contributors. A food that provides 20 percent or more of the Daily Value for sodium (460 milligrams) is considered high. Foods with 5 percent or less, or about 115 milligrams, are considered low.
One serving of regular Fritos contains 160 milligrams of sodium, while the lightly salted version contains about 80 milligrams. Individually, that may not seem like much, but sodium adds up quickly across meals and snacks.
Note: restaurant food, from quick-service (fast-food) to fast-casual to casual dining (sit-down) and fine dining, is also a significant contributor to sodium intake, but this article focuses on the nutrition facts panel, so I am sticking with packaged foods as sources of sodium.
Vitamin D
Vitamin D is a required nutrient on the updated label because many people struggle to get enough. Very few foods naturally contain vitamin D, and intake depends heavily on fortified foods and sun exposure.
The reference amount used on the label is 20 micrograms, or about 800 International Units (IU). Individual needs vary by age and life stage, but this value provides a consistent point of comparison.
One cup of vitamin D fortified cow’s milk provides about 10 percent of the Daily Value, or 2 micrograms. Fortification of cow’s milk with vitamin D is required by law. No single food is expected to, or will, meet daily vitamin D needs on its own.
Iron
Iron has always been part of the Nutrition Facts panel, and for good reason. Iron deficiency remains common, especially among children, pregnant individuals, and those who menstruate regularly.
The reference value for iron is 18 milligrams. Needs vary widely depending on age, sex, and life stage. Iron toxicity is generally not a concern when intake comes from food sources in otherwise healthy individuals.
Many cereals and grain products are fortified with iron due to the prevalence of deficiency. As with all nutrients, the goal is not to get everything from a single food, but to spread intake throughout the day.
Calcium
Calcium is another long-standing nutrient of concern. The reference value used on the Nutrition Facts panel is 1,300 milligrams.
In previous versions of the label, the reference value was 1,000 milligrams, which made the math simpler. While the math is no longer as neat, the information is still useful.
One cup of cow’s milk provides about 25 percent of the Daily Value for calcium. Many fortified plant-based milks offer around 30 percent. The label does not distinguish between naturally occurring and added calcium, and absorption can differ. Adolescents, who need the most calcium due to rapid bone growth, often fall short of the recommended intake. Again, there is no single food that will provide all our calcium needs, so remember variety and calcium-rich foods at all meals.
Potassium
Potassium is now a required nutrient on the Nutrition Facts panel. It was previously optional, though sometimes listed.
Two important points explain why potassium matters. First, food processing often reduces potassium while increasing sodium. Second, sodium and potassium work together to regulate fluid balance and support healthy blood pressure.
Most Americans consume too much sodium and not enough potassium. The reference amount for potassium is 4,700 milligrams. Potassium is found in many foods beyond bananas, including beans, potatoes, dairy, fruits, vegetables, and whole grains.
Read more on potassium in the past post, Maximizing Your Health: Understanding the Power of Potassium
Other Vitamins and Minerals – Optional
You may also see additional vitamins and minerals listed on some labels. This is optional and does not automatically mean the food is healthier. Highly processed foods often list long nutrient panels due to fortification.
Next up is Part 4, which will break down the Percent Daily Value and other information on the Nutrition Facts panel.
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 February 1, 2022, and has been updated here.
