Added Sugars, Sodium and Saturated Fat on Labels
How added sugars, sodium and saturated fat appear on a food label, what official limits say, and what terms like "low sodium" and "no added sugar" are defined to mean in U.S. rules.
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The Nutrition Facts label lists added sugars, sodium and saturated fat as the three nutrients to get less of. The U.S. Food and Drug Administration (FDA) notes that eating too much saturated fat and sodium is associated with a higher risk of some conditions, such as cardiovascular disease and high blood pressure, and that too much added sugar can make it hard to meet nutrient needs within calorie limits. [1] This page explains how to read each line. It is information only: a clinician or dietitian decides what limits suit a person, especially with high blood pressure, kidney disease or diabetes.
Official limits at a glance
| Nutrient | Limit in the Dietary Guidelines for Americans, 2020-2025 | FDA Daily Value used for %DV |
|---|---|---|
| Added sugars | Less than 10 percent of calories per day from age 2; avoid added sugars under age 2 [2] | 50 g [3] |
| Sodium | Less than 2,300 mg per day, and less for children under 14 [2] | 2,300 mg [4] |
| Saturated fat | Less than 10 percent of calories per day from age 2 [2] | 20 g [1] |
These are population guidelines, not a personal prescription. WHO recommends less than 2,000 mg of sodium a day for adults, which it equates to less than 5 g of salt. [5] The NHS gives a UK figure of no more than 6 g of salt a day for adults. [6] Different bodies, different numbers.
Added sugars
Added sugars include sugars added in processing, sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not include sugars naturally in milk, fruits and vegetables. [3] Label wording matters: the word "includes" before added sugars means they are already counted inside total sugars. FDA's example is a sweetened yogurt with 7 grams of added sugars and 8 grams of naturally occurring sugars, 15 grams in all. [1]
- The Dietary Guidelines list the main added-sugar sources in typical U.S. diets as sugar-sweetened beverages, desserts and sweet snacks, sweetened coffee and tea, and candy. [2]
- On the %DV scale, 5% or less is low and 20% or more is high for added sugars. [3]
- The UK uses a different idea, "free sugars", which counts honey, syrups and unsweetened juice too. The NHS suggests adults have no more than 30 g a day. [7]
Front-of-package wording. A systematic review of 16 articles on fruit drinks found that "natural" claims were associated with higher selection and perceived healthfulness, and with underestimating added sugars. Listing percent juice and added sweeteners may help correct misperceptions. [8] It looked at consumer perceptions, not at health outcomes.
Sodium
Sodium is primarily consumed as salt. In the U.S., average intake for people aged 1 and older is 3,393 mg a day, and most of it comes from salt added in commercial food processing and restaurants rather than from the salt shaker. [2] WHO also lists breads, processed meat, snack foods and condiments such as soy and fish sauce as high-sodium foods. [5]
Terms on a package are defined. Under U.S. rules, "low sodium" means 140 mg or less per reference amount customarily consumed, and "reduced sodium" means at least 25 percent less than a reference food. [9] The Dietary Guidelines suggest using the Nutrition Facts label to choose products with less sodium, reduced sodium or no salt added. [2]
If you see "salt" on a UK-style label, the NHS says 1.5 g of salt per 100 g is high, and it equals 0.6 g of sodium. [10]
Who should ask first. Excess sodium is linked to raised blood pressure and, in WHO's summary, to other conditions including kidney disease. [5] The NHS says babies should not have much salt because their kidneys are not fully developed. [6] WHO suggests potassium-containing lower-sodium salt substitutes for people who use table salt. [5] Whether a substitute is right with kidney disease or certain medicines is not described in the sources we read here, so ask a pharmacist or clinician (see kidney disease, potassium and oxalates).
Saturated fat
The Dietary Guidelines advise replacing saturated fat with unsaturated fats, particularly polyunsaturated fats, and report that only 23 percent of people meet the under-10-percent limit. [2] "Low saturated fat" is defined as 1 g or less per reference amount and not more than 15 percent of calories from saturated fat. [11] Check the saturated fat line itself rather than relying on a front-of-package word.
Related pages
Reading food labels · How to compare packaged foods · Kimchi and sodium · Miso and sodium
Frequently asked questions
Is "no added sugar" the same as low sugar?
Not necessarily. Added sugars are only the sugars put in during processing; sugars in milk, fruit and vegetables are not counted as added. [3] Check total sugars and the ingredient list too.
Why does the label list sodium and not salt?
The U.S. label lists sodium in milligrams. WHO equates 2,000 mg of sodium with less than 5 g of salt. [5]
Does "low sodium" mean healthy?
It means a defined amount, 140 mg or less per reference amount. [9] It says nothing about the rest of the food.
Are naturally sweet foods like fruit "added sugar"?
No. FDA says added sugars do not include sugars naturally found in milk, fruits and vegetables. [3] Sugars from concentrated juice added to a product do count. [3]
Can children follow the same limits?
Not exactly. The Dietary Guidelines advise avoiding added sugars under age 2 and give lower sodium levels for younger children. [2] Ask a pediatrician or dietitian about a particular child.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
What a "may reduce risk" claim means
FDA has an authorized claim that diets low in sodium "may" or "might" reduce the risk of high blood pressure, limited to foods that meet the "low sodium" definition. [12] It is a label statement, not a promise for any one person.
References
- U.S. Food and Drug Administration, How to Understand and Use the Nutrition Facts Label. Page content current as of 03/05/2024. Read 2026-10-23.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2020-2025 (9th edition, PDF). Read 2026-10-23.
- U.S. Food and Drug Administration, Added Sugars on the Nutrition Facts Label. Page content current as of 03/04/2026. Read 2026-10-23.
- U.S. Food and Drug Administration, Daily Value on the Nutrition and Supplement Facts Labels. Read 2026-10-23.
- World Health Organization, Sodium reduction (fact sheet). Read 2026-10-23.
- NHS (UK), Salt in your diet. Read 2026-10-23.
- NHS (UK), Sugar: the facts. Read 2026-10-23.
- Musicus AA et al. The Relationship Between Fruit Drink Front-of-Package Claims, Fruit Imagery, and Ingredient Disclosures and Consumer Perceptions, Intentions, and Behavior: A Systematic Review. J Acad Nutr Diet 2025. PMID 39894077 (abstract). Read 2026-10-23.
- U.S. Food and Drug Administration, 21 CFR 101.61, Nutrient content claims for the sodium content of foods: eCFR. Read 2026-10-23.
- NHS (UK), How to read food labels. Page last reviewed 30 June 2026. Read 2026-10-23.
- U.S. Food and Drug Administration, 21 CFR 101.62, Nutrient content claims for fat, fatty acid, and cholesterol content of foods: eCFR. Read 2026-10-23.
- U.S. Food and Drug Administration, 21 CFR 101.74, Health claims: sodium and hypertension: eCFR. Read 2026-10-23.