What does % Daily Value mean on nutrition labels?

% Daily Value (%DV) shows how much a nutrient in one serving contributes to a 2,000-calorie daily diet. 5% DV or less is considered low; 20% DV or more is considered high. For example, if a food shows 15% DV for sodium, one serving provides 15% of the recommended daily sodium limit of 2,300mg.

How many mg in a mcg?

There are 1,000 micrograms (mcg or µg) in 1 milligram (mg). So to convert mcg to mg, divide by 1,000. For example, 400 mcg of folic acid = 0.4 mg. To convert mg to mcg, multiply by 1,000. For example, 1.5 mg of iron = 1,500 mcg.

How do I convert IU to mcg for vitamin D?

For Vitamin D: 1 IU = 0.025 mcg, so 400 IU = 10 mcg, 600 IU = 15 mcg, 1,000 IU = 25 mcg, 2,000 IU = 50 mcg, and 4,000 IU = 100 mcg. The FDA now requires Vitamin D to be listed in mcg on updated Nutrition Facts labels, with IU shown in parentheses.

Nutrition Label Guide: DV%, Grams, mg, mcg, and IU Explained

How to Read a Nutrition Facts Label

The US Nutrition Facts label — updated by the FDA in 2020 — is built around a 2,000-calorie reference diet. Every nutrient listed shows two things: the absolute amount in one serving (grams, milligrams, or micrograms) and the % Daily Value (%DV), which shows what fraction of the recommended daily intake that serving provides.

A quick rule of thumb: 5% DV or less means a food is low in that nutrient. 20% DV or more means it is high. This applies to both nutrients you want more of (fiber, vitamins) and nutrients to limit (sodium, saturated fat).

Macronutrient Daily Values (2,000-Calorie Diet)

Nutrient	Daily Value	Unit	Calories per Gram
Total Carbohydrates	275 g	grams	4 cal/g
Dietary Fiber	28 g	grams	—
Total Fat	78 g	grams	9 cal/g
Saturated Fat	20 g	grams	9 cal/g
Protein	50 g	grams	4 cal/g
Sodium	2,300 mg	milligrams	—
Cholesterol	300 mg	milligrams	—
Added Sugars	50 g	grams	4 cal/g

Common Vitamins and Minerals: Units and Daily Values

Nutrient	Unit on Label	Daily Value	Notes
Vitamin A	mcg RAE	900 mcg (men), 700 mcg (women)	RAE = Retinol Activity Equivalents
Vitamin C	mg	90 mg (men), 75 mg (women)	—
Vitamin D	mcg (IU)	20 mcg (800 IU)	FDA updated from IU to mcg
Vitamin E	mg	15 mg	Formerly listed in IU
Vitamin K	mcg	120 mcg (men), 90 mcg (women)	—
Folate / Folic Acid	mcg DFE	400 mcg DFE	DFE = Dietary Folate Equivalents
Iron	mg	18 mg	—
Calcium	mg	1,300 mg	—
Potassium	mg	4,700 mg	New addition to 2020 labels
Zinc	mg	11 mg (men), 8 mg (women)	—

IU to mcg Conversions for Key Vitamins

The International Unit (IU) is an older measurement used for biological activity. The FDA's updated labels now require mcg and mg, but supplements often still list IU values.

Vitamin	Conversion Factor	400 IU =	1,000 IU =	2,000 IU =
Vitamin A (retinol)	1 IU = 0.3 mcg RAE	120 mcg	300 mcg	600 mcg
Vitamin D (D3)	1 IU = 0.025 mcg	10 mcg	25 mcg	50 mcg
Vitamin E (natural)	1 IU = 0.67 mg	268 mg	670 mg	1,340 mg

Unit Hierarchy: Understanding the Scale

1 gram (g) = 1,000 milligrams (mg)
1 milligram (mg) = 1,000 micrograms (mcg or µg)
1 microgram (mcg) = 0.001 mg = 0.000001 g

Use our weight converter to convert between grams, milligrams, and micrograms, or the energy converter for calorie and kilojoule calculations.