Food Labels
Dairy
Fruits & Vegetables
Whole Grains
Vitamins & Minerals
100

The USDA’s Dietary Guidelines for 2020–2025 recommend adults consume at least five daily servings of these two food groups.

What are fruits and vegetables

100

This type of milk and fortified plant-based beverage are included in the U.S. Dietary Guidelines' dairy group.

What is soy milk?

100

This fruit is high in vitamin C and fiber, and is often used to make juice.

What is an orange

100

This type of rice, often considered more nutritious than its white counterpart, contains higher levels of fiber, magnesium, and B vitamins.  It is less processed and still has its outer bran layer.

What is brown rice

100

You can combine iron rich foods with foods containing this vitamin to help with absorption.

Vitamin C

200

Added in a 2016 label update, this line tells you how much sugar has been added beyond natural sugars.

What is Added Sugars

200

A standard serving from USDA’s Dairy Group is considered this many ounces for milk?

What is 8 ounces

200

This green vegetable is rich in folate and iron and is often used in salads.  Popyeye the sailorman eats it for strength.

What is spinach

200

This crop, often associated with the Midwest, is a staple in many diets and is used to make products like hard shelled tortillas and a cheap form of sugar that was founded in the 1970s.

What is corn

300

As of 2024: To be considered this, a food must now limit added sugars, sodium, saturated fat, and include a minimum of one of the food groups (fruits, vegetables, grains, dairy, or protein).

What is Healthy

300

Milk must be stored at this temperature or below to stay fresh.

What is 40°F (4°C)

300

This red fruit is high in lycopene, an antioxidant linked to heart health.

What is a tomato

300

This whole grain has been shown to lower LDL cholesterol, help regular blood sugar and have a picture of a Quaker man on the container.

What are oats

400

Saturated fat contributes to raising this “bad” cholesterol that labels warn against.

What is LDL cholesterol

400

What is the naturally occurring form of sugar that is in milk?

What is Lactose

400

This leafy green provides vitamin K, calcium and fiber, playing a key role in longevity and reducing chronic inflammation.

What is kale

400

The bran, endosperm, and germ are the three main parts of this whole grain.

What is wheat

500

Nutrition labels list percent daily values based on a daily intake of this many calories.

What is 2,000 

500

Yogurt is made by adding these tiny living things to milk

What are bacteria (or live cultures)

500

This orange root vegetable supplies nearly 93% DV of vitamin A and converts beta‑carotene—which boosts vision—from one cup.

What is a carrot

500

This seed is a complete protein and considered a pseudocereal, it is treated as a whole grain.

What is quinoa