What does RI mean on a label?
Almost every label puts a percentage with RI after the amount. Sometimes 50%, sometimes 625%. Time to find out what that number actually tells you, and what it doesn't.
RI is a reference value
RI stands for reference intake. It's a fixed value per vitamin or mineral, set in European law (Regulation (EU) No 1169/2011, Annex XIII). Every manufacturer in the EU uses the same numbers, so you can put labels from different brands side by side.
The RI is based on an average adult. It's a reference point for labels, not a personal target.
How the percentage works
The percentage on the label is simple: the amount per daily dose divided by the RI, times 100. If a tablet holds 500 mg of vitamin C and the RI is 80 mg, the label says 625% RI. A few RIs in a row:
| Nutrient | RI per day |
|---|---|
| Vitamin C | 80 mg |
| Vitamin D | 5 µg |
| Vitamin B12 | 2.5 µg |
| Folic acid | 200 µg |
| Magnesium | 375 mg |
| Zinc | 10 mg |
| Potassium | 2000 mg |
Why it sometimes says 20,000%
Because some RIs are tiny. Vitamin B12 has an RI of 2.5 micrograms. Put 500 µg in a tablet and you land on 20,000%. Sounds wild, but it's just maths with a small number underneath.
What RI doesn't tell you
An RI isn't an upper limit. Whether an amount is safe is a separate question, and the European food safety authority EFSA looks at that per nutrient. So a high percentage says nothing about safe or unsafe, and nothing about better or worse. It's only a comparison with the reference.
What you personally need isn't on a label. For that, see your GP or a dietitian.
mg, µg and mcg
Labels use three units. One milligram (mg) is 1000 micrograms. Microgram is written as µg or mcg. Exactly the same thing, just a different abbreviation.
Is RI the same as RDA?
It's the successor. Labels used to show the RDA, the recommended daily allowance. Since December 2014, all EU countries use the reference intake (RI).
Is RI on food labels too?
Yes. Nutrition tables on food also show RIs, for things like energy, fat and sugar. Those are different reference values, but the idea is the same.