How to Interpret the Percentages on a Nutrition Facts Label

You want to make better choices for your child's nutrition. But sometimes (or often) you have to toss items into the cart without checking the packaging because you have a cranky preschooler in tow. And even when you do glance at the nutrition facts label, what exactly are you looking for, right?  

Here's a guide to help you make sense of food labels once and for all with the help of a registered nutritionist-dietitian.

Parts of a Nutrition Facts Label 

A nutrition facts label gives you the details about what's inside the food you buy. It must comply with the regulations set in Administrative Order (A.O.). No. 88-B series of 1984, which was updated in 2014.

The Department of Health and the Food and Drug Administration (DOH-FDA) oversee the requirements in A.O. No. 2014-0030, which are based on the Codex Alimentarius, a global set of food safety and quality guidelines. 

The food label has two parts: the nutrient declaration, which lists the actual nutrients in the product. The second is supplementary nutrition information or the nutritional value of the food item you're buying. 

Shown in a table format, the nutrition label must include the following, according to A.O. No. 2014-0030: 

• Serving size
• Energy (calories)
• Protein
• Carbohydrates (including dietary fiber and sugar)
• Fat (including saturated fat, trans fat, and cholesterol)
• Sodium 

Many online communities talk about the 5/20 rule to assess whether a product is low or high in a particular nutrient. But take note that the rule is based on %DV, which is commonly used in other countries.

"If a nutrient has 5%DV or less per serving, it is considered low in that nutrient," Delos Reyes says. "If it has 20% DV or more per serving, it is considered high in that nutrient.

For %RNI or REI (Recommended Energy Intake), the local nutrition facts label uses Codex-approved terms such as "Source" and "High." 

A product that claims to be "high" in a vitamin or mineral should provide at least 30% of the RNI, Delos Reyes says. A product can claim to be a "source" of protein if it gives 10% of the Nutrient Reference Value (NRV) per serving.

"For example, children aged 3 to 5 years need 22 grams of protein daily. If a glass of milk contains 5 grams of protein, that equals 23% of the daily requirement. The milk can claim 'High in Protein.'

Don't Forget Serving Size 

Every number on the nutrition facts label is based on the serving size, whether it's measured in slices, pieces, or grams.

"A serving size is the recommended amount of a specific food that should be eaten in one sitting or meal to meet dietary guidelines. It helps control portions and ensures proper nutrient intake," says Delos Reyes.

The serving size label is often overlooked when learning how to read nutrition facts, which shouldn't be the case. "Serving size is one of the most important parts of a nutrition facts label because all nutrient information is based on it," Delos Reyes explains.

One key thing to remember: The %RNI shown on the label refers to one serving, not the whole package. If a package has four servings, the percentage on the label refers only to just one of those four.

Reading Food Labels Beyond Percentages 

Delos Reyes suggests that, in some cases, parents should prioritize the actual amounts in grams or milligrams rather than focusing solely on %RNI or %REI. Here are the reasons: 

Age reference does not match your child's age group. 

Product percentages are based on a specific age group (e.g., 3–5 years). If your child is younger or older, the %RNI may not reflect their actual needs. Check the nutrient amount in grams or milligrams and compare it to your child's recommended intake. 

Reference standards used are not the same.

If two products use different standards, their percentages aren't directly comparable, even if the actual nutrient amount is the same. This can mislead parents into thinking one product is "better." 

Your child has special dietary requirements. 

If your child has specific nutritional needs due to health conditions or medical advice, focus on the actual nutrient amount rather than the percentage, as they may need to limit specific nutrients or consume more of others.

Good Nutrition Beyond Percentages 

If checking %RNI or serving size confuses you, Delos Reyes has a good piece of advice: "Offer your child a variety of foods from different food groups. Make sure these foods are balanced, meaning it has the right proportion of nutrients and served in moderation to support healthy growth and development."

She also points out that the Food and Nutrition Research Institute offers tools such as Pinggang Pinoy to guide families toward balanced eating.

Pinggang Pinoy uses a simple plate illustration to show the ideal balance of vegetables, protein, fruits, and grains in a meal. It encourages you to build meals with more whole foods, which naturally support better diet and nutrition habits. 

Read Nutrition Facts Label With Confidence 

Once you know how to read serving sizes, interpret %DV and %RNI, and understand when these numbers matter, you can now make more intentional grocery decisions. 

You can look at a product and spot what's helpful, what might be too much, and what actually meets your child's needs. You get to choose foods with a clearer understanding of how they support your child's daily nutrition. 

Once you start reading nutrition facts label with more confidence, share your learnings on the ParenTeam Moms and Dads Facebook group!