Quick answer: To read a nutrition label, start with the serving size and servings per container, since every number on the label is for one serving. Next, check calories. Then look at the percent Daily Value (%DV): 5% or less is low and 20% or more is high. Aim for more fiber, vitamins, and minerals, and less added sugar, sodium, and saturated fat. Finally, read the ingredient list, which goes from most to least by weight.
Nutrition labels can look confusing, but they follow the same layout on most packaged foods in the United States. Once you know where to look, you can compare foods in seconds.
Step 1: Serving Size
The serving size is at the top. Every number below it is for one serving, not the whole package.
- Check how many servings are in the container.
- If you eat two servings, double the numbers.
Step 2: Calories
Calories show how much energy is in one serving. If you are watching your weight, compare calories between similar foods, and think about how many servings you really eat.
Step 3: Percent Daily Value
The %DV tells you how much of a nutrient one serving gives compared to a daily amount used for labels.
| %DV | What it means |
|---|---|
| 5% or less | Low |
| 20% or more | High |
Use it to compare. For example, pick foods higher in fiber and lower in added sugars.
Step 4: Nutrients to Get Less Of
- Added sugars: Many people eat more than they need. Look at the added sugars line, not just total sugars.
- Sodium: Often high in canned soups, snacks, and frozen meals.
- Saturated fat: Found in many fatty meats, full fat dairy, and some baked goods.
Step 5: Nutrients to Get More Of
- Dietary fiber: Helps you feel full. See our page on high fiber foods for weight loss.
- Protein: Can help with fullness. Our page on a high protein breakfast for weight loss has easy ideas.
- Vitamins and minerals: Like vitamin D, calcium, iron, and potassium.
Step 6: The Ingredient List
Ingredients are listed from the most to the least by weight. A few tips:
- If sugar is near the top, the food has a lot of it.
- Sugar has many names, like corn syrup, cane sugar, and honey.
- For whole grain foods, look for “whole” as the first word in the grain ingredient.
Quick Label Check at the Store
- Look at the serving size.
- Check calories per serving.
- Scan %DV for added sugars, sodium, and saturated fat.
- Check fiber and protein.
- Read the first few ingredients.
Watch Out for Front of Package Claims
Words like “natural,” “lightly sweetened,” or “made with whole grains” can sound healthy but do not tell the full story. The Nutrition Facts panel and ingredient list give you the real details.
Using Labels for Snacks and Meals
Labels help most when you compare two similar foods, like two cereals or two kinds of yogurt. Pick the one that fits your goals better. For snack ideas, see our post on how to stop late night snacking.
Talk to Your Doctor
If you have diabetes, high blood pressure, kidney disease, food allergies, or follow a special diet, talk to your doctor or a registered dietitian about which numbers matter most for you. This post is general information, not medical advice.
The Bottom Line
To read a nutrition label, start with the serving size, then check calories and %DV. Remember that 5% DV is low and 20% DV is high. Choose more fiber and protein, and less added sugar, sodium, and saturated fat. Read the ingredient list, and do not trust front of package claims alone.
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- Buzzworthy Review: Discovering the Best 5 Whole Diet Foods Out There!
- 100-Calorie Snacks And Under 100-Calorie Snacks
Frequently Asked Questions
What is the first thing to look at on a nutrition label?
The serving size, because all the numbers are for one serving.
What does percent Daily Value mean?
It shows how much of a nutrient one serving gives. 5% or less is low and 20% or more is high.
What is the difference between total sugars and added sugars?
Total sugars include natural sugars, like those in fruit and milk. Added sugars are sugars put in during making.
Are ingredients listed in any order?
Yes. They go from most to least by weight.