Fat Free, Low Fat - What These Nutrient Claims Mean About Your Favorite Foods

Words Like "Fat Free" and "Low Cholesterol" Say a Lot About the Foods You Eat

So, you’ve modified your diet to lower your cholesterol -- good for you! Shopping for low-fat foods can be easy, once you know which foods to consume -- and which foods you should stay away from -- in order to keep your cholesterol from increasing further.

But if you have looked at the packages of your favorite foods lately, you might have seen obscure nutritional claims, such as “less fat” or “low cholesterol." What does do these statements mean about the food you are consuming?

The Food and Drug Administration allows these nutrient claims on foods, and they do hold some meaning. Knowing exactly what these statements mean before you buy your favorite foods can help you to understand how these foods may impact your cholesterol and heart health.

Nutrient Claims About Fats

The following nutrient claims regarding fats -- especially saturated fats and trans fats -- are commonly seen on food packages:

• Less fat - This can be written on a food label if it contains at least 25% or less fat than another food item.

• Low fat - These foods contain 3 grams or less of fat per serving.

• Fat free – This means that a food item contains less than 0.5 g of fat per serving. These foods may also be labeled “nonfat” or “zero fat”.

• Less saturated fat - This can be written on a food label if it contains at least 25% or less saturated fat and trans fat together in comparison to another food item.

• Low saturated fat – These foods contain at least 1 gram or less of saturated fat and less than 0.5 grams of trans fat in each serving.

• Saturated fat-free or trans fat-free – This means that a particular food item contains less than 0.5 grams of saturated fat and 0.5 g of trans fat in each serving.

Nutrient Claims About Cholesterol

The following nutrient claims are commonly seen in reference to cholesterol:

• Low cholesterol – This means that a particular food contains 20 mg or less of cholesterol in each serving. In addition to this, the food also contains 2 grams or less of saturated fat and trans fat in each serving.

• Less cholesterol – This can be stated on a label only if the food contains 25% or less cholesterol in comparison to another food item. In addition to this, the food also contains 2 grams or less saturated fat and trans fat in each serving.

• Cholesterol-free – A food contains less than 2 mg cholesterol in each serving, in addition to also containing 2 grams or less saturated fat and trans fat per serving.

_Sources:

Rolfes SR, Whitney E. Understanding Nutrition, 3rd ed 2005.