Learning how to read a nutrition label takes five quick checks: serving size, calories, the nutrients to limit, the nutrients to get more of, and the percent Daily Value. The FDA built the label so you can compare foods fast.
This guide explains how to read a nutrition label step by step, uses the FDA’s own guidance, and covers common mistakes such as ignoring the serving size. It is general information, not medical advice.
Key Takeaways
- The FDA says to start with servings per container and serving size, because calories and nutrients on the label are for one serving.
- The percent Daily Value (%DV) guide says 5 percent or less is low and 20 percent or more is high for a nutrient.
- The FDA suggests limiting saturated fat, sodium and added sugars, and getting more fiber, vitamin D, calcium, iron and potassium.
- Total sugars have no Daily Value, but added sugars are listed within the total, and trans fat has no %DV.
- The 2,000-calorie figure on the label is a general guide, not a personal recommendation.
How to Read a Nutrition Label: Start With the Basics
The FDA’s guide to the Nutrition Facts label lays out a clear order. This section follows it so you can learn how to read a nutrition label in under a minute.
The FDA’s page is current as of March 5, 2024. It uses a sample label for frozen lasagna, which is helpful, but the same steps apply to cereal, snacks, drinks and canned foods.
The label does not tell you what you should eat. The FDA states that it is not a recommendation of how much to eat or drink. It gives you numbers to compare products.
Key Takeaways
- The FDA says to start with servings per container and serving size, because calories and nutrients on the label are for one serving.
- The percent Daily Value (%DV) guide says 5 percent or less is low and 20 percent or more is high for a nutrient.
- The FDA suggests limiting saturated fat, sodium and added sugars, and getting more fiber, vitamin D, calcium, iron and potassium.
- Total sugars have no Daily Value, but added sugars are listed within the total, and trans fat has no %DV.
- The 2,000-calorie figure on the label is a general guide, not a personal recommendation.
Step 1 of How to Read a Nutrition Label: Check the Serving Size
The first rule of how to read a nutrition label is to look at the serving information. The label lists servings per container and the serving size.
The FDA gives an example: a serving of 1 cup, with four servings in the package. If you eat the whole package, you multiply the calories, nutrients and %DV by four.
Many people skip this step and underestimate how much they eat. Serving sizes are listed in familiar measures such as cups or pieces, so compare them with what you actually plan to eat.
Step 2: Look at the Calories
Calories are listed per serving, which is key when you read a nutrition label. In the FDA’s sample, one serving has 280 calories, so the four-serving package has 1,120.
The FDA says 2,000 calories a day is used as a general guide for nutrition advice, but your needs may be higher or lower. Age, activity and health all matter, so treat the number as a reference point.
When you learn how to read a nutrition label, calories are only one piece. Two foods with the same calories can differ in fiber, added sugar and sodium.
Step 3 of How to Read a Nutrition Label: Nutrients to Limit and Get More Of
The FDA suggests limiting saturated fat, sodium and added sugars. The label lists them so you can compare products and see which has less.
It also suggests getting more dietary fiber, vitamin D, calcium, iron and potassium.
Mayo Clinic’s chart of high-fiber foods lists grams of fiber for common foods, and our guide to high fiber foods shows how to add fiber, and our healthy grocery list puts those foods in your cart.
Step 4 of How to Read a Nutrition Label: Use the Percent Daily Value
The percent Daily Value tells you how much a serving contributes to a nutrient’s daily goal. The FDA’s General Guide says 5 percent or less is low, and 20 percent or more is high.
In the FDA sample, sodium is 37 percent of the Daily Value, which is high. Use the guide the other way for fiber or calcium, where a high %DV is a good sign.
This is the fastest answer to how to read a nutrition label when you are in a hurry. Compare the %DV of two similar products and choose the one with less of the nutrients you want to limit.
Step 5: Understand Added Sugars and Trans Fat
The FDA notes that total sugars have no %DV, and that added sugars are a part of the total. For example, a yogurt with 7 grams of added sugars and 8 grams of naturally occurring sugars has 15 grams of total sugars.
Trans fat also has no %DV on the label. If you want to limit it, check the ingredient list for partially hydrogenated oils. That advice is a general consumer tip, not something the FDA page states.
Our post on how to reduce sugar in your diet will cover this topic later. For now, remember that the added sugars line is the one to watch.
How to Read a Nutrition Label for Common Foods
The steps are the same for every product, but each food has its own watch points.
For cereal and granola, check the serving size first, since a bowl is often larger than the label serving. Then look at added sugars and fiber. A cereal with more fiber and less added sugar usually compares well on the label.
For canned soup and sauces, sodium often stands out. Use the 5 and 20 percent rule to compare brands, and remember that a single can may hold more than one serving.
For yogurt and drinks, compare added sugars. Plain versions let you add your own fruit. This is a practical suggestion, not a statement from the FDA page.
For snack bars, check serving size, added sugars and fiber together. Knowing how to read a nutrition label helps you see past a front-of-pack claim.
A Quick Label Reading Table
This table sums up the FDA steps. It is an author summary of the FDA page.
| Step | What to check | Quick rule |
|---|---|---|
| 1 | Servings per container and serving size | Multiply if you eat more than one serving |
| 2 | Calories | 2,000 a day is a general guide |
| 3 | Nutrients to limit and get more of | Limit saturated fat, sodium, added sugars |
| 4 | % Daily Value | 5% or less is low, 20% or more is high |
| 5 | Added sugars and trans fat | Added sugars are part of total sugars |
How to Read a Nutrition Label Beyond the Panel
The ingredient list matters too. Ingredients are listed in order by weight, so the first few make up most of the product. This is standard labeling practice and is a helpful second check, although it is not covered on the FDA page I read.
The front of the package often carries claims such as low fat or high fiber. Check the Nutrition Facts panel to see whether those claims match your needs.
USDA MyPlate also advises comparing labels and choosing foods with less added sugar, saturated fat and sodium, in its grocery shopping tips. Our budget eating guide shows how to apply label reading when money is tight.
Practice: Compare Two Labels in Two Minutes
Try this exercise with two similar products, such as two brands of bread or two pasta sauces.
- Check that the serving sizes are the same, or adjust for the difference.
- Compare calories per serving.
- Compare the %DV for sodium, saturated fat and added sugars. Lower is better for these.
- Compare fiber, calcium, iron and potassium. Higher is better for these.
- Decide which fits your meal and budget.
Doing this a few times builds the habit of how to read a nutrition label, and soon how to read a nutrition label feels automatic. The exercise is an author suggestion that applies the FDA’s steps.
Common Mistakes When You Read a Nutrition Label
- Ignoring the serving size and assuming the package is one serving.
- Treating %DV as a personal target when it is a general guide.
- Counting total sugars and added sugars as the same number.
- Choosing by front-of-package claims instead of the panel.
- Using the label as a rule about whether a food is good or bad.
These points are an author summary. They reflect the FDA’s framing that the label is a tool for comparing products.
Who Should Be Careful When They Read a Nutrition Label
People with allergies, kidney disease, diabetes, high blood pressure or other conditions may need personal targets. A registered dietitian or clinician can tell you which numbers matter most. This guide on how to read a nutrition label does not replace that advice.
For general ideas on keeping a balanced diet, see our post on brain healthy food and our article about fruits for a healthy digestive system.
FAQs
What is the first thing to check when you read a nutrition label?
Check the serving size and servings per container. The numbers on the label are for one serving.
What does 20 percent Daily Value mean?
The FDA says 20 percent or more is high for a nutrient. That is good for fiber and bad for sodium or added sugars.
Is the 2,000-calorie figure my daily goal?
No. The FDA uses it as a general guide. Your needs may differ, so ask a clinician or dietitian for personal advice.
Do added sugars and total sugars mean the same thing?
No. Total sugars include sugars found naturally in foods plus added sugars.
Conclusion
How to read a nutrition label comes down to five checks: serving size, calories, nutrients to limit and to get more of, percent Daily Value and the added sugars line. The FDA’s 5 and 20 percent rule makes comparing products quick.
The evidence has limits. The FDA’s steps are official guidance.
But the label shows only part of a food’s quality, and your own needs may differ from the 2,000-calorie reference. Your next step is easy. Pick two products you buy often, compare their labels using these five checks and see which fits your goals better. Repeat the exercise each time you buy something new.
