The basics of the nutrition facts label

July 14, 2023 at 8:35 am Updated: July 14th, 2023 at 9:19 am Derrick Stuckly

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The following is a quick guide to reading the Nutrition Facts label.

Step 1: Start with the Serving Size

Look here for the serving size (the amount people typically eat at one time) and the number of servings in the package.
Compare your portion size (the amount you eat) to the serving size listed on the panel. The Nutrition Facts applies to the serving size, so if the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients than what is listed on the label.

Step 2: Compare the Total Calories to Your Individual Needs

Find out how many calories are in a single serving and compare it to your daily calorie allowance. For general nutrition advice, 2,000 calories per day are used. Still, your needs may be higher or lower depending on several factors, including age, sex, height, weight, and activity level.

Step 3: Let the Percent Daily Values Be a Guide

Use the percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan. Percent DV is for the entire day, not just one meal or snack. Daily Values are average levels of nutrients based on a person who eats 2,000 calories a day. A food item with a 5% DV of fat provides 5% of the total fat that a person who needs 2,000 calories daily should eat.
You may need more or less than 2,000 calories per day. This means you may need more or less than 100% DV listed on the package for some nutrients.
Low is 5% or less. Aim low in saturated fat, trans fat, cholesterol, and sodium.
High is 20% or more. Aim to be high in vitamins, minerals, and dietary fiber.

Step 4: Check Out the Nutrition Terms

Low calorie: 40 calories or less per serving.
Low cholesterol: 20 milligrams or less and 2 grams or less of saturated fat per serving.
Reduced: At least 25% less of the specified nutrient or calories than the usual product.
Good source of: Provides at least 10 to 19% of the Daily Value of a particular vitamin or nutrient per serving.
Excellent source of: Provides at least 20% or more of the Daily Value of a particular vitamin or nutrient per serving.
Calorie-free: Less than five calories per serving.
Fat-free/sugar-free: Less than ½ gram of fat or sugar per serving.
Low sodium: 140 milligrams or less of sodium per serving.
High in Provides 20% or more of the Daily Value of a specified nutrient per serving.

Step 5: Choose Low in Saturated Fat, Added Sugars and Sodium

Eating less saturated fat, added sugars, and sodium may help reduce your risk for chronic disease.
Saturated fat and trans fat are linked to an increased risk of heart disease.
Overeating added sugars make it difficult to meet nutrient needs within your calorie requirement.
High levels of sodium can add up to high blood pressure.
Remember to aim for a low percentage DV of these.

Step 6: Get Enough Vitamins, Minerals, and Dietary Fiber

Choose more foods containing dietary fiber, potassium, vitamin D, calcium, and iron to maintain good health and help reduce your risk of specific health problems such as osteoporosis and anemia.
Choose more fruits and vegetables to get more of these nutrients.
Remember to aim high for the percentage DV of these nutrients in other foods.

Step 7: Consider the Additional Nutrients

You know about calories, but it also is essential to know about the additional nutrients on the Nutrition Facts label.

Protein: A percentage Daily Value for protein is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt, and cheese, beans and peas, nuts, seeds, and soy products.
Carbohydrates: There are three types of carbohydrates: sugars, starches, and fiber. Eat whole-grain bread, cereals, rice, pasta, and fruits and vegetables.
Sugars: Simple carbohydrates, or sugars, occur naturally in foods such as fruit (fructose) and milk (lactose) or come from refined sources such as table sugar (sucrose) or corn syrup. Added sugars are included on the updated Nutrition Facts label. The 2020-2025 Dietary Guidelines for Americans recommends that foods and beverages with added sugars be avoided by children under the age of 2 and individuals two years and older consume no more than 10% of daily calories from added sugars.

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the most significant amounts are listed first. This information benefits individuals with food sensitivities or allergies, those who need to avoid certain ingredients for religious reasons, or people who prefer a vegetarian eating style.

Learn more about the Nutrition Facts Label by visiting the FDA website.