How to Read Nutrition Labels
Master the art of reading food labels to make healthier choices every day
Understanding nutrition labels is your superpower
The nutrition facts label is a tool designed to help you make informed food choices. Learning to read it correctly can help you manage your weight, reduce your risk of chronic diseases, and ensure you get the nutrients you need.
According to the FDA, understanding nutrition labels can help you compare products and choose foods that best fit your dietary needs.
Nutrition Facts
8 servings per container
Serving size 2/3 cup (55g)
Amount per serving
Calories 230
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Sample Nutrition Facts Label (FDA Format)
Serving Information
Serving Size
The serving size shows the amount of food that is typically consumed in one sitting. All the nutrition information on the label is based on this serving size.
💡 Pro Tip: Compare the serving size to the amount you actually eat. If you eat double the serving size, you need to double all the nutrition numbers.
Servings Per Container
This tells you how many servings are in the entire package. A bag of chips might have 2.5 servings, meaning the whole bag contains 2.5 times the calories listed.
💡 Pro Tip: Many packages that look like single servings actually contain multiple servings. Always check this number.
Calories
Calories Per Serving
Calories measure how much energy you get from a serving. The average adult needs 2,000-2,500 calories per day, but this varies based on age, gender, and activity level.
💡 Pro Tip: Use the 5-20 rule: 5% or less of daily calories per serving is low, 20% or more is high.
Calories from Fat
Some labels show how many calories come from fat. This helps you understand the fat content relative to total calories.
💡 Pro Tip: Not all fats are bad. Focus on the types of fats (saturated vs unsaturated) rather than just total fat calories.
Nutrients
Total Fat
Shows the amount of fat in grams. The label breaks this down into saturated fat, trans fat, and sometimes unsaturated fat.
💡 Pro Tip: Limit saturated fat to less than 10% of daily calories. Avoid trans fats entirely. Focus on unsaturated fats from nuts, fish, and olive oil.
Cholesterol
Measured in milligrams (mg). Dietary cholesterol has less impact on blood cholesterol than once thought, but moderation is still recommended.
💡 Pro Tip: Aim for less than 300mg per day. Focus more on limiting saturated and trans fats.
Sodium
The amount of salt in the food, measured in milligrams. High sodium intake is linked to high blood pressure.
💡 Pro Tip: Keep sodium under 2,300mg per day (about 1 teaspoon of salt). Look for "low sodium" options when possible.
Total Carbohydrates
Includes all carbs: fiber, sugars, and starches. Carbs are your body's main energy source.
💡 Pro Tip: Focus on complex carbs with fiber. Aim for at least 25-30g of fiber per day.
Dietary Fiber
A type of carbohydrate that aids digestion and helps you feel full. High-fiber foods are generally healthier choices.
💡 Pro Tip: Choose foods with at least 3-5g of fiber per serving. Fiber does not raise blood sugar.
Total Sugars
Includes both natural sugars (like in fruit) and added sugars. The label now separates these.
💡 Pro Tip: Limit added sugars to less than 50g per day (about 12 teaspoons). Natural sugars from whole fruits are fine.
Added Sugars
Sugars that were added during processing or packaging. These provide empty calories without nutrients.
💡 Pro Tip: This is the number to watch. Try to keep added sugars under 10% of daily calories.
Protein
Essential for building and repairing tissues. Measured in grams.
💡 Pro Tip: Aim for 0.8-1g of protein per kilogram of body weight daily. Athletes may need more.
Vitamins & Minerals
Vitamin D, Calcium, Iron, Potassium
These are nutrients many people don't get enough of. The label shows the percentage of the daily value (%DV) provided.
💡 Pro Tip: Look for foods that provide at least 10-20% DV of these nutrients.
Percent Daily Value (%DV)
Shows how much a nutrient in a serving contributes to your total daily diet based on 2,000 calories/day.
💡 Pro Tip: 5% DV or less is low, 20% DV or more is high. Use this to compare similar products quickly.
Ingredient List
Ingredients
Listed in descending order by weight. The first ingredient is what the product contains the most of.
💡 Pro Tip: Choose products where whole foods appear first. Avoid long ingredient lists with many additives.
Added Sugars in Ingredients
Sugar has many names: high fructose corn syrup, cane sugar, honey, agave nectar, maltose, dextrose, and more.
💡 Pro Tip: If you see multiple sugar names in the first few ingredients, the product is high in added sugar.
Allergens
Common allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans) must be clearly listed.
💡 Pro Tip: Always check for allergen warnings if you have food sensitivities.
Tools to Help You Track Nutrition
Quick Reference Guide
Nutrients to Limit
- • Saturated Fat: Less than 10% of daily calories
- • Trans Fat: Avoid completely
- • Added Sugars: Less than 50g per day
- • Sodium: Less than 2,300mg per day
Nutrients to Increase
- • Dietary Fiber: At least 25-30g per day
- • Protein: 0.8-1g per kg body weight
- • Vitamin D, Calcium, Iron, Potassium
- • Unsaturated Fats (from healthy sources)