What "Healthy" Means on a Food Label Under the Updated FDA Rule
"Healthy" is one of the most appealing words a package can carry, and it is not a free-for-all. In the US, it is a regulated claim with specific criteria. The FDA updated those criteria in a final rule announced on December 19, 2024, and the new definition now sits in the federal regulation 21 CFR 101.65. Here is what a food must do to use the word.
1. A claim with legal criteria
The regulation treats "healthy" as an implied nutrient content claim: a claim suggesting a food can help you maintain healthy dietary practices because of its nutrient content. It also covers related words, listing "health," "healthful," "healthier," "healthiest," "healthily," and "healthiness," among others.
The FDA describes the claim as voluntary. Manufacturers do not have to use it, but if they do, the food must meet the criteria.
2. The two-part test
According to the FDA, to meet the updated criteria a food must:
- contain a certain amount of food from at least one food group or subgroup recommended by the Dietary Guidelines for Americans, such as fruit, vegetables, grains, fat-free and low-fat dairy, and protein foods, and
- meet specific limits for added sugars, saturated fat, and sodium.
The amounts are based on the reference amount customarily consumed, the same basis used to set serving sizes.
3. The food group minimums
The regulation defines a "food group equivalent," the minimum amount of a food group that counts, with examples:
| Food group | Minimum equivalent | Regulation's examples |
|---|---|---|
| Vegetable | 1/2 cup | 1/2 cup cooked green beans, 1 cup raw spinach |
| Fruit | 1/2 cup | 1/2 cup strawberries, 1/4 cup raisins |
| Grains | 3/4 oz whole grain | 1 slice of bread, 1/2 cup cooked brown rice |
| Dairy | 2/3 cup | 2/3 cup fat-free milk, 1 oz nonfat cheese |
| Seafood | 1 oz | 1 oz tuna |
| Egg | 1 oz | 1 large egg |
| Beans, peas, lentils | 1 oz | 1/4 cup black beans |
| Nuts, seeds, soy | 1 oz | 1/2 oz walnuts |
Note that the grain requirement is for whole grain.
4. The nutrient limits
The FDA's table of limits for individual foods, per reference amount, includes:
| Food | Added sugars | Sodium | Saturated fat |
|---|---|---|---|
| Grain product | 5 g | 230 mg | 1 g |
| Dairy product | 2.5 g | 230 mg | 2 g |
| Vegetable or fruit product | 1 g | 230 mg | 1 g |
| Egg | 1 g | 230 mg | 2 g |
Mixed products and meals get larger allowances because they contain more food. In the FDA's examples, a mixed product (such as dried fruit with nuts) can have up to 345 mg sodium and 5 g added sugars, and a meal with at least three food groups can have up to 690 mg sodium and 10 g added sugars.
For seafood, nuts, seeds, and soy products, the saturated fat naturally present in those foods does not count against the limit. Oils follow a different rule: for 100% oil, saturated fat can be no more than 20% of total fat.
5. Foods that qualify automatically
The FDA says that nutrient-dense foods encouraged by the Dietary Guidelines automatically qualify when they have no added ingredients except water. Its list: vegetables, fruits, whole grains, fat-free and low-fat dairy, lean game meat, seafood, eggs, beans, peas, lentils, nuts, and seeds. The FDA notes this includes fresh, frozen, and canned forms of fruits, vegetables, and fish.
The regulation also allows the claim on water, tea, and coffee with less than 5 calories per serving.
6. What changed from the old definition
The previous definition, set in 1994, had limits for total fat, saturated fat, cholesterol, and sodium, and required at least 10% of the Daily Value of certain nutrients such as vitamin A, vitamin C, calcium, iron, protein, or fiber. The FDA says the update reflects current dietary guidance, which focuses on the type of fat rather than the total amount, and on sodium and added sugars.
The practical effects, according to the FDA:
- Now eligible: water, avocados, nuts and seeds, higher-fat fish such as salmon, and olive oil.
- No longer eligible: examples include fortified white bread, highly sweetened yogurt, and highly sweetened cereal.
7. How to use the claim as a shopper
A "healthy" label tells you a product clears a defined bar for its category. It does not tell you how it compares with every other option. Two quick checks keep it in context:
- Look at the serving size, since the limits are set per reference amount.
- Compare the Nutrition Facts panels of similar products, including ones without the claim. A product without the word "healthy" may still meet the criteria; the claim is voluntary.
The FDA also says it is developing a symbol manufacturers could use to show a product meets the definition, though that symbol is still in development.
8. Key takeaways
- "Healthy" is a voluntary but regulated claim, defined in 21 CFR 101.65 and updated by an FDA final rule announced December 19, 2024.
- A food must contain a minimum amount from a recommended food group and stay under limits for added sugars, sodium, and saturated fat.
- Many whole foods, such as fruits, vegetables, eggs, nuts, and seafood with no added ingredients except water, qualify automatically.
- Salmon, nuts, avocados, olive oil, and water can now carry the claim; highly sweetened cereals and yogurts generally cannot.
- The old total fat limit is gone; added sugars are now limited.
This article explains how to read labels and is not medical or dietary advice. Talk to a doctor or registered dietitian about what eating pattern is right for you.