Clear explanations of nutrition concepts such as protein, fiber, glycemic response, energy density and nutrient quality.
On U.S. food labels, “good source” and “excellent source” are regulated nutrient-content claims, not casual praise. A good source generally supplies 10–19% of the Daily Value for the named nutrient per reference amount, while high/excellent source generally begins at 20%.
“Low fat,” “reduced fat,” and “fat free” are regulated U.S. nutrient-content claims with different logic. Low and fat free use absolute limits; reduced fat compares a product with a reference version. None automatically means low calorie or nutritionally superior.
Low sodium, reduced sodium, and no salt added are not synonyms. One sets an absolute sodium ceiling, one requires a percentage reduction from a reference food, and one says salt was not added during processing. The Nutrition Facts milligrams show the actual amount you will eat.
MSG contains sodium because it is monosodium glutamate, but sodium makes up a smaller fraction of its weight than it does in table salt. Used to replace part—not necessarily all—of the salt in a savory recipe, MSG can preserve umami while lowering total sodium.
Calories on Nutrition Facts are tied to the labeled serving. If a package holds 2.5 servings and you eat all of it, the package contributes about 2.5 times the listed calories and nutrients unless a second column already shows per-container values.
“Enriched” and “fortified” both mean nutrients were added, but they describe different reasons. Enrichment commonly replaces nutrients lost during processing; fortification adds nutrients to improve or standardize the food’s nutritional value.
A serving size is the labeled reference amount; your portion is what ends up on your plate. The label serving is not a recommendation, and one real-world portion can contain several servings.
Whole grain describes the intact grain components—bran, germ, and endosperm—in their original proportions. Whole wheat is the wheat-specific version. So whole wheat is whole grain, but a whole-grain food can use oats, rye, brown rice, corn, or other grains instead of wheat.
“Multigrain” describes variety: more than one grain is used. “Whole grain” describes processing: bran, germ, and endosperm remain in the grain ingredient. A bread can be both, but multigrain on its own does not guarantee that any particular grain is whole.
“GMO” is the common consumer term for organisms whose DNA has been changed using genetic engineering. In U.S. labeling, “bioengineered” is a specific federal disclosure term with a narrower definition, so GMO and a mandatory BE disclosure are related but not identical concepts.
Total Carbohydrate is the regulated Nutrition Facts number and includes dietary fiber. “Net carbs” is not an FDA-defined nutrient line; brands commonly subtract fiber and sometimes sugar alcohols, but there is no single required formula.
Sugar alcohols, or polyols, are sweet carbohydrates that the body handles differently from sucrose. Most provide fewer than 4 calories per gram; erythritol contributes very little energy, while xylitol and sorbitol contribute more.