Navigating Nutrition Labels: Identifying Nutrients of Concern

An image of four food items: a salmon fillet, a glass of milk, spinach leaves, and slices of bread.

November 28, 2024 Nutrition, Spoonful

— By Jen Spann, University of Maine Dietetic Intern and Kate Yerxa, MS, RD, Extension Professor University of Maine Cooperative Extension

Reading a nutrition label can seem overwhelming, so we’re here to help! Here are a few key points to keep in mind:

Nutrition facts labels are based on a standard 2,000 calorie per day diet
All amounts listed are based on the serving size of that food item

Calcium, potassium, vitamin D, and dietary fiber are all nutrients that are listed on a nutrition facts label

For each nutrient, keep in mind that:

≤5% Daily Value per serving is considered low
≥20% Daily Value per serving is considered high

What is a nutrient of concern?

A nutrient of concern is defined as a nutrient that many people in a population get less of than is recommended. The current Dietary Guidelines for Americans lists vitamin D calcium, iron, potassium, and dietary fiber as the nutrients of concern for the general U.S. population. Below-average intakes of nutrient dense foods can lead to deficiencies in these nutrients and have consequences for our health.

Let’s talk about each nutrient and the foods associated with them.

Vitamin D

Vitamin D is a nutrient our bodies use to absorb calcium, and it also assists with muscle movement, hormone production, nerve transmission, and immune function.

The amount of vitamin D a person needs depends on their age. Certain groups of people are at higher risk of developing low vitamin D, including:

Breastfed infants
Older adults
People with conditions that inhibit or limit fat absorption (Crohn’s, celiac, ulcerative colitis, gastric bypass surgery)
People with darker skin and those who seldomly expose their skin to sunlight

Not getting enough vitamin D can result in bone softening, weakening and deformity in both adults and children.

Here are some foods you can incorporate into your daily routine if you need to increase your vitamin D consumption. Check the nutrition label to see the daily value per serving of vitamin D:

Cows milk, yogurt, kefir, and cheese
Rainbow trout, salmon, herring, sardines, tilapia
Egg yolks
Fortified soy, almond, and rice milk beverages
Fortified orange juice

Calcium

Calcium is a mineral our bodies use to build strong bones and teeth, and it also assists in functions such as muscle movement, nerve function, hormone release, and blood clotting. Not getting enough calcium can cause conditions such as osteoporosis, rickets, and osteomalacia, and may increase the risk of falls and fractures.

The amount of calcium a person needs depends on their life stage and sex. Many people are not consuming adequate amounts of calcium. The groups at risk for not meeting their calcium needs include:

Children and teens aged 4 to 18 years
Adults aged 50 years and older
People of Black or Asian race
Postmenopausal women
People who do not consume dairy products

Here are some foods you can incorporate into your daily routine if you need to increase your calcium consumption:

Low-fat yogurt, Greek yogurt, or kefir (pronounced “kuh-feer”) a fermented yogurt
1% or skim milk
Lactose-free, reduced-fat milk
Unsweetened soy milk or soy yogurt
Fortified rice milk or almond milk
Low-fat cheese
Collard greens, turnip greens, beet greens or dandelion greens
Spinach and kale
Tofu prepared with calcium sulfate
Sardines
Tahini
Fortified orange or grapefruit juice

Iron

Iron is a mineral our bodies use to make some hormones, deliver oxygen to our cells and is essential for proper growth and development.

Certain groups of people may be at higher risk for developing iron deficiency, including:

Females with heavy menstrual periods
Those who are pregnant
Frequent blood donors
Infants – especially those who are preterm or have low-birthweight
People with cancer, gastrointestinal (GI) conditions, and heart failure

Not getting enough iron can lead to a condition called iron deficiency anemia which can cause symptoms such as GI upset, weakness, tiredness, lack of energy, and problems with concentration and memory.

Iron can be found in both plant and animal foods, including:

Lean meat, seafood, and poultry
Eggs
Iron-fortified breakfast cereals and breads
Whole-wheat products such as bread and pasta
White beans, lentils, kidney beans, and peas
Spinach, broccoli, cabbage, collard greens, potatoes
Nuts and some dried fruits, such as raisins, prunes and apricots

Potassium

Potassium is a mineral our bodies use to maintain proper kidney and heart function and plays an essential role in muscle contraction and nerve transmission.

Potassium is commonly found in fruits, vegetables, and dairy products, including:

Beet greens, swiss chard, spinach
Baked potato, yams, and sweet potato
Winter squash
Tomato or vegetable juice
Prune or orange juice
Jackfruit, guava, kiwifruit, bananas
Milk, yogurt, kefir
Clams, pollock, cod, haddock, salmon
Beef, lamb, game meats

Dietary Fiber

Dietary fiber is a type of carbohydrate our bodies cannot easily digest that assists in digestion, blood sugar regulation, and gut health.

Not getting enough dietary fiber can cause constipation. Diets high in fiber have health benefits including improved bowel health, lower blood sugar and cholesterol levels, decreased risk of colon and breast cancers, and decreased occurrence of type 2 diabetes, heart disease, and stroke.

Here are some foods you can incorporate into your daily routine if you need to increase your dietary fiber consumption:

Oatmeal
Popcorn
Whole grain cereals, pasta, and bread
Dried beans, lentils, and peas
Pumpkin, sweet potato, yam
Brussels sprouts, artichoke, cauliflower, broccoli
Berries, pears, apples, oranges, peaches
Pumpkin, sunflower, chia, and flax seeds
Almonds, hazelnuts, chestnuts and pistachios

Cooperative Extension: Food & Health