Lightly Salted? How to Decode Food Packaging

The Truth Behind the Words

Some phrases have real meaning (for example, the FDA requires something very specific for anything that calls itself “low sodium”) and some are empty words. In this chart, we’ll break down some of the most common phrases you’ll see on the front of your food packages, what they truly mean and red flags to watch out for.

What It Says: 33% Less Fat Than the Original
Official definition: One third less fat than the previous version of that same product
Watch out for: This may be negligible: If the original version has 3g of fat per serving, the reduced version might have 2g … big deal!

What It Says: “Light”
Official definition: If 50%+ calories are from fat, fat must be reduced by at least half as compared to the non-fat alternative. If not, manufacturer can either reduce fat by 50% or reduce calories by 33%+ per serving
Watch out for: To make up for the “low fat taste,” there may be lots of sugar, corn syrup and stabilizers.

What It Says: Reduced Calories/Fat/
Cholesterol/Sodium
Official definition: 25% fewer calories/fat/cholesterol/sodium than the average for similar foods
Watch out for: There may be lots of sugar, corn syrup and stabilizers. In some fat free dairy products, look out for thickening agents, which include gums, starches and gelatin.

What It Says: Low Calorie
Official definition: 40 calories or fewer for 50g of food, or 120 calories or fewer for 100g

What It Says: Low Fat
Official definition: For a main dish, 3g or less per 100g of food, and not more than 30% of calories from fat
Watch out for: To make up for the “low fat taste,” there may be lots of sugar, corn syrup and stabilizers.

What It Says: Low Cholesterol
Official definition: 20 mg or fewer per serving
Watch out for: This often isn’t very impressive, as food without animal fats naturally has no–or negligible–cholesterol anyway

What It Says: Low Sodium
Official definition: 140 mg or fewer per serving

What It Says: Low Sugar
Official definition: No official definition by the FDA
Watch out for: Sugar alcohols like malitol, xylitol and sorbitol, with side effects like bloating, weight gain and diarrhea; sweet carb mixtures like molasses, cane juice or high fructose corn syrup. If it says ‘low sugar,’ that doesn’t mean it’s safe for diabetics.