Daily Reference Intake Checker (Salt, Sugar, Fiber)
Pick a food and its intake in grams to see how its sodium, added sugar and dietary fibre contribute toward the adult daily reference intakes — sodium < 2000 mg, added sugar < 50 g (25 g better), fibre 25–30 g per day.
Reference values apply to generally healthy adults; individual needs vary — consult a doctor or dietitian.
Your sodium / sugar / fibre contribution will appear here.
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What is it
Three numbers quietly decide most of diet-related health: sodium, added sugar and fibre. The adult reference limits — under 2000 mg sodium, under 50 g added sugar (25 g is even better), 25–30 g fibre — turn an ordinary food into a share of your day, so you can see at a glance whether one portion pushes you close to the limit.
Notes & fun facts
A 330 ml cola looks harmless until you see it is already 71% of the day's added-sugar budget — reference limits turn "a little" into numbers that are easy to watch.
Origin & history
Dietary reference intakes (DRIs) are a set of standards developed by national medical and nutrition bodies from the late 20th century onward, answering the question of how much energy and nutrients a person should take in per day. They turned individual experience into quantitative ranges by age and sex; China later published its own dietary reference intakes, which have become the common yardstick for checking whether a daily diet is sufficient or excessive.
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