The Basics of the Nutrition Facts Label

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

Step 1: Start with the Serving Size

• The serving size (the amount people typically eat at one time) and the number of servings in the package are both included at the top of the Nutrition Facts label.
• Compare the amount you actually eat (known as a portion size) to the serving size listed on the panel.
• The Nutrition Facts apply to the serving size. If the serving size listed is 1 cup and you eat 2 cups, you are eating two servings and getting twice as many calories and other nutrients compared to what’s 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 total calorie needs for the day.
• Nutrition Facts labels use 2,000 calories per day as a reference. However, your individual needs may be higher or lower depending on a number of factors, including your 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 are for the entire day, not just one meal or snack.
• Daily Values are based on the needs of a person who eats 2,000 calories a day. If a food item lists 5% DV of fat, that means it provides 5% of the total fat that a person who needs 2,000 calories a day should eat.
• If you need more or less than 2,000 calories per day, the DV listed for some nutrients will be higher or lower for you.
• If a food provides 5% or less of a nutrient, it means it’s a low source of that nutrient. Look for items low in saturated fat, trans fat, cholesterol and sodium.
• If a food provides 20% or more of a nutrient, it means it is a high source of that nutrient. Look for foods that are high in vitamins, minerals and dietary fiber.

Step 4: Look for Nutrition Claims

• “Low calorie” means it provides 40 calories or less per serving.
• “Low cholesterol” means the item contains 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving.
• If an item is “reduced” in a nutrient, then it provides at least 25% less of the specified nutrient or calories than the usual product.
• Products that say “good source of” provide at least 10% to 19% of the Daily Value of a particular vitamin or nutrient per serving.
• Foods with the claim “excellent source of" provide at least 20% or more of the Daily Value of a particular vitamin or nutrient per serving.
• “Calorie-free” items contain less than 5 calories per serving.
• “Fat-free” and “sugar-free” mean there is less than ½ gram of fat or sugar per serving, respectively.
• “Low sodium” foods provide 140 milligrams or less of sodium per serving.
• Foods listed as “high in” provide 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 of chronic disease.
• Saturated fat and trans fat are linked to an increased risk of heart disease.
• Eating too many added sugars makes it difficult to meet nutrient needs within your calorie requirement.
• High intakes of sodium may lead to high blood pressure.
• Remember to aim for lower numbers of Daily Values for 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 certain health problems such as osteoporosis and anemia.
• Choose more fruits and vegetables to get more of these nutrients.
• Remember to choose foods with higher DV percentages for these nutrients.

Step 7: Consider the Additional Nutrients

You may be familiar with calories, but there are other important nutrients on the Nutrition Facts label. These include:

• Protein. Sources of protein include lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, as well as beans and peas, nuts, seeds and soy products.
• Fiber. Most healthy adults need around 24 grams of fiber per day. Choose foods such as whole-grains, fruits and vegetables to meet your fiber needs.
• Sugars. Simple carbohydrates, or sugars, occur naturally in foods such as fruit and milk. They also may come from refined sources such as table sugar or corn syrup. Added sugars are included on the 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 that individuals 2 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 largest amounts are listed first.

Ingredient lists are particularly helpful for people with food sensitivities or allergies, those who need to avoid certain ingredients due to religious reasons, or people who prefer a vegetarian eating style.

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