Food labels are packed with information, but understanding them can be tricky. Whether you’re aiming for a healthier diet, managing a specific health condition, or simply curious about what’s in your food, learning how to decipher food labels is essential. This guide will break down each section of the Nutrition Facts label, empowering you to make informed food choices.
Understanding the Nutrition Facts Label
The Nutrition Facts label provides a wealth of information about the nutritional content of packaged foods and beverages. The top section of the label contains product-specific details like serving size, calories, and nutrient information, while the bottom section features a footnote explaining the % Daily Value (%DV) and the calorie reference used for general nutrition advice.
For clarity, we’ll highlight specific sections of a sample label. Keep in mind that these colored sections are for illustrative purposes and won’t appear on actual product labels.
Sample Label for Frozen Lasagna
Alt Text: Sample Nutrition Facts label for frozen lasagna, highlighting serving size, calories, nutrients, and percent daily value.
1. Start with Serving Information
(#1 on sample label)
Alt Text: Close-up of a food label highlighting serving size information, including servings per container and the serving size in cups and grams.
The first step in reading a food label is to check the serving information. Pay attention to both the “servings per container” and the “serving size.” Serving sizes are standardized to facilitate comparisons between similar foods and are expressed in common units (e.g., cups, pieces) alongside their metric equivalents (grams).
Important Note: The serving size on the label represents the amount people typically consume, not a recommended portion size.
All the nutrient information displayed on the label, including the calorie count, is based on the listed serving size. Therefore, understanding the serving size is crucial for accurately assessing the nutritional content of the food you’re consuming.
Consider this: Are you eating ½ serving, 1 serving, or more? In our lasagna example, one serving is 1 cup. If you eat two cups, you’re consuming two servings, effectively doubling the calories, nutrients, and %DVs.
| Example |
|---|
| Serving Size |
| Calories |
| Total Fat |
| Saturated Fat |
| Trans Fat |
| Cholesterol |
| Sodium |
| Total Carbohydrate |
| Dietary Fiber |
| Total Sugars |
| Added Sugars |
| Protein |
| Vitamin D |
| Calcium |
| Iron |
| Potassium |
2. Focus on Calories
(#2 on sample label)
Alt Text: Close-up of a food label highlighting the calorie information, emphasizing the calories per serving.
Calories represent the amount of energy you obtain from a single serving of the food. In our example, one serving of lasagna (1 cup) contains 280 calories. Consuming the entire package (4 servings) would result in an intake of 1,120 calories.
Maintaining a healthy body weight involves balancing calorie intake (from food and drinks) with calorie expenditure (through physical activity). A daily intake of 2,000 calories is often used as a general guideline, but individual calorie needs can vary based on factors like age, sex, height, weight, and activity level.
Remember: The number of servings you consume directly affects your calorie intake. Excessive calorie consumption can lead to overweight and obesity.
3. Identify Key Nutrients
(#3 on sample label)
Alt Text: Close-up of a food label highlighting the nutrient information, including fats, cholesterol, sodium, carbohydrates, protein, vitamins, and minerals.
This section lists key nutrients that impact your health. Use this information to align your food choices with your dietary needs. Prioritize foods rich in nutrients you need more of and limit those you want to reduce.
- Nutrients to Limit: Saturated Fat, Sodium, and Added Sugars
These nutrients are often linked to adverse health outcomes and are overconsumed by many people. Excessive intake of saturated fat and sodium can increase the risk of cardiovascular disease and high blood pressure, while excessive added sugars can hinder the intake of essential nutrients without exceeding calorie limits.
Added Sugars vs. Total Sugars: What’s the Difference?
Total Sugars encompass naturally occurring sugars (found in fruits and milk) and any added sugars present in the product. There isn’t a Daily Reference Value for total sugars.
Added Sugars include sugars added during food processing (e.g., sucrose, dextrose), packaged sweeteners (e.g., table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. High intakes of added sugars can make it difficult to meet recommended daily intakes of essential nutrients while staying within calorie limits.
The word “includes” preceding “Added Sugars” on the label indicates that added sugars are part of the total sugars content.
For instance, a yogurt container might display:
Alt Text: Close-up of a food label highlighting total sugars and added sugars, with an example of yogurt.
This indicates that the yogurt contains 7 grams of added sugars and 8 grams of naturally occurring sugars, totaling 15 grams of sugar.
- Nutrients to Prioritize: Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium
Many people don’t consume enough of these nutrients. Increased intake of dietary fiber can improve bowel regularity, regulate blood glucose and cholesterol levels, and help manage calorie intake. Adequate vitamin D, calcium, iron, and potassium intake can reduce the risk of osteoporosis, anemia, and high blood pressure.
Remember: Tailor your food choices to meet your individual dietary requirements.
4. Decipher the Percent Daily Value (%DV)
(#4 on sample label)
Alt Text: Close-up of a food label highlighting the percent daily value (%DV) column, explaining how it relates to a daily diet.
The %DV represents the percentage of the Daily Value for each nutrient in a serving of the food. Daily Values are reference amounts (grams, milligrams, or micrograms) for nutrients to consume or not exceed daily.
The %DV indicates how much a nutrient in a serving contributes to your total daily diet. It helps you determine whether a serving is high or low in a particular nutrient. The %DV column simplifies nutrient interpretation by placing them on a 0-100% scale for the day.
The %DV is the percentage of the Daily Value for each nutrient in a serving and can indicate whether a serving contributes a lot or a little to your daily nutrient intake.
Note: Some nutrients, like total sugars and trans fat, don’t have a %DV.
General %DV Guide:
- 5% DV or less of a nutrient per serving is considered low.
- 20% DV or more of a nutrient per serving is considered high.
Prioritize foods that are:
- Higher in %DV for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium
- Lower in %DV for Saturated Fat, Sodium, and Added Sugars
Example: A product with 37% DV for sodium is considered HIGH in sodium because it exceeds 20% DV. Consuming two servings would provide 74% of your daily sodium allowance.
Alt Text: Graphic illustrating sodium levels in a food product, comparing a serving to the daily recommended intake.
Compare Foods: Use %DV to compare products with similar serving sizes. Choose products higher in beneficial nutrients and lower in those you want to limit.
Understand Nutrient Content Claims: %DV can help you differentiate claims like “light,” “low,” and “reduced” without memorizing definitions. Simply compare %DVs to see which product is higher or lower in a specific nutrient.
Dietary Trade-Offs: %DV enables you to make informed dietary trade-offs. You can enjoy your favorite foods in moderation by balancing them with healthier choices throughout the day. Pay attention to your overall daily intake to ensure you stay within recommended limits for nutrients like saturated fat.
How Daily Values Relate to %DVs:
The table below illustrates the relationship between DVs, %DVs, and dietary recommendations based on a 2,000-calorie diet.
| Nutrient | DV | %DV | Goal |
|---|---|---|---|
| Saturated Fat | 20g | =100% DV | Less than |
| Sodium | 2,300mg | =100% DV | Less than |
| Dietary Fiber | 28g | =100% DV | At least |
| Added Sugars | 50g | =100% DV | Less than |
| Vitamin D | 20mcg | =100% DV | At least |
| Calcium | 1,300mg | =100% DV | At least |
| Iron | 18mg | =100% DV | At least |
| Potassium | 4,700mg | =100% DV | At least |
Upper Limit – Eat “Less than”…
Aim to stay below the listed Daily Value nutrient amounts per day. For example, the DV for saturated fat is 20g, representing 100% DV. The goal is to consume “less than” 20g or 100%DV daily.
Lower Limit – Eat “At least”…
The DV for dietary fiber is 28g, which is 100% DV. This means you should aim to consume “at least” this amount of dietary fiber on most days.
Nutrients Without a %DV: Trans Fats, Protein, and Total Sugars:
Trans fat and Total Sugars do not have a %DV. Protein only lists a %DV in specific situations.
Trans Fat: Experts couldn’t establish a Daily Value due to insufficient data. Trans fat intake is associated with increased LDL (“bad”) cholesterol levels, increasing the risk of cardiovascular disease. Artificial trans fats have largely been phased out of the U.S. food supply since 2018.
Protein: A %DV is required if a protein claim is made or if the product is for infants and children under 4 years. Otherwise, it is not required for the general population. Current evidence suggests that protein intake is not a major concern for most adults and children over 4 in the United States.
Total Sugars: No Daily Reference Value exists because there are no specific recommendations for total daily sugar intake. Remember that Total Sugars include naturally occurring and added sugars.
Nutrition Facts Label Variations
While most labels follow a similar format, some variations exist, including dual-column labels and single-ingredient sugar labels.
Dual-Column Labels
For larger, multi-serving products that could be consumed in one or multiple sittings, manufacturers provide dual-column labels displaying calorie and nutrient information “per serving” and “per package” or “per unit.” This allows consumers to easily determine the nutritional impact of consuming the entire package at once.
Pretzels
Alt Text: Sample dual-column nutrition facts label for pretzels, showing nutrient information per serving and per package.
Single-Ingredient Sugar labels
Products like pure honey, maple syrup, or sugar packages aren’t required to list the grams of Added Sugars but must still include the % Daily Value for Added Sugars. Manufacturers may use the “†” symbol to direct consumers to a footnote explaining the product’s contribution to daily added sugar intake. This ensures consumers understand how these products contribute to their overall diet.
Honey
Alt Text: Example of a single-ingredient sugar label for honey, highlighting the percent daily value for added sugars and the use of the dagger symbol.
