5 Common Food Labels — and What They Actually Mean

Plus, what to know about the FDA’s new criteria for claiming a food is ‘healthy’

Lisa Lee Freeman,

AARP

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Published January 13, 2025

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I’m one of those annoying shoppers who stand in supermarket aisles squinting at labels. A can of soup, a box of cereal — to me, every package is a good read.

As I hunt for nutritious food, I see official-looking symbols on many labels. They look reassuring, but that might just be the “health halo” effect, says Eva Greenthal, a scientist at the Center for Science in the Public Interest (CSPI): A stamp or a seal can make foods seem like good choices even if they’re loaded with added sugars, sodium and saturated fats.

Here’s how to decode five common labels you’ll find on food packages — plus, a look at a new effort from the federal government that aims to remove some of the confusion consumers can experience when shopping for healthy options.

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1. SmartLabel

Use your smartphone to scan the QR code next to this logo to get detailed product info. When I scanned a box of cake mix, I found an easy-to-read list of ingredients, nutrition facts, allergens and a disclosure that the product contains bioengineered ingredients, also known as genetically modified organisms (GMOs).

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2. Whole Grain

The logo of the Whole Grains Council, a nonprofit supported by food companies, appears on grain-based foods like breads and cereals. The stamp comes in different varieties that confusingly look the same. The “100%” stamp means that all grain ingredients are whole grain, with a minimum of 16 grams per serving — for example, one slice of bread. The “50%” stamp signifies that at least half of grain ingredients are whole grain. The basic stamp requires 8 grams of whole grains per serving; the catch is that the bread may contain more refined grains than whole grains.

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3. Certified Gluten-Free

The National Celiac Association says that foods with these labels are safe to eat for anyone with celiac disease, an immune disorder. Foods not labeled gluten-free may also be OK; go to the NCA’s website for advice.

4. Kosher

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Kosher icons can easily flag certain foods for you if, say, you are lactose-intolerant or allergic to shellfish. Kosher means food was processed using Jewish religious standards, which ban many animal products, including pork and shellfish, as well as foods combining meat and dairy ingredients. To find foods without meat or dairy, look for the letter U with a circle around it; or the letter K or a K inside a circle logo, adjacent to the word “Parve” or “Pareve.”

While these foods have no dairy or meat ingredients, they might include fish or eggs. If the product has the OU or OK symbol and the letter D, M or F, that means it’s a kosher dairy, meat or fish product.

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5. Non-GMO Project Verified

The Non-GMO Project’s seal means that the product was made without genetically engineered organisms that have been altered in a lab, and that it meets the group’s standards, including undergoing inspections. Another way to avoid GMOs is to buy organic, according to CSPI.

Like many seals, this one can be misleading: Some orange juices are labeled Non-GMO, implying they’re special. But they aren’t, Greenthal says: “There are no GMO oranges.”

Redefining what it means to be ‘healthy’

In December 2024, the U.S. Food and Drug Administration (FDA) updated the criteria that manufacturers must meet before claiming their food is “healthy.”

In order to make the claim, products must contain a certain amount of a food from at least one of the food categories outlined in the federal dietary guidelines, including fruits, vegetables, protein, dairy and grains. They also must meet specific limits on saturated fat, sodium and added sugars.

“It is vital that we focus on the key drivers to combat chronic disease, like healthy eating. Now, people will be able to look for the ‘healthy’ claim to help them find foundational, nutritious foods for themselves and their families,” FDA Commissioner Robert M. Califf, M.D., said in a statement.

Avocados, nuts, seeds, fatty fish (like salmon) and olive oil can all be labeled “healthy” under the FDA’s new definition. Fruits, vegetables, whole grains, seafood, eggs, beans and low-fat dairy products also qualify. However, fortified white bread, highly sweetened yogurt and highly sweetened cereal can no longer call themselves “healthy.”

You may see this claim on packages as early as Feb. 25 (the FDA is working on a “healthy” symbol that companies can use), but know that manufacturers have three years to comply.