Reading the Nutrition Facts label is one of the best ways to make healthier choices. Learn its key components and what each section can tell you.
The Nutrition Facts label is key to making informed choices about the food you eat. But that’s really only possible if you understand what the label is telling you. A Nutrition Facts label is a standard panel on packaged foods. The label is mandated by the FDA and includes serving size, calories, fats, carbohydrates, protein, vitamins, minerals, and % Daily Value (%DV). Here’s how you can decode each of these categories to help you make healthy choices.
1. Serving Size
Whether it’s a box, a can, a bag, or a bottle, the serving size is the core of the Nutrition Facts label. Every nutrient value listed below the serving size is based on that specific amount. For example, if the serving size is 10 crackers, but you eat 20, you need to double the calories, fat, sugar, sodium—everything.
Misreading serving size is one of the most common ways people underestimate what they’re eating. Even a small package may contain more than one serving. And some packages may list info “per serving” as well as “per container.” By paying close attention to these details, you can have a clearer picture of what you’re eating. Also note that manufacturers may list very small portions to make calories and other categories seem lower.
If you’ve checked the serving size and thought, “Wow, that seems small,” or “Hmm, that’s a lot for me,” your instincts may be right. The serving size represents an average portion or a general recommendation. You may need more or less. If you are unsure how to visualize what a portion should look like for you, your hand can be a useful tool.
Sitting big and bold near the top of the label, the calories tell you how much energy you get from a single serving. All the info on a Nutrition Facts label is based on a person who needs 2,000 calories per day, a fairly average number. But your calorie needs may be more or less, depending on your level of daily activity and health goals. Keep this in mind when looking at the calorie count. And remember to check the serving size, too.
Here’s what to consider:
3. Macronutrients: Protein, carbs, and fats
Most Americans get enough calories per day. But are they getting enough of the nutrients that fuel the body? Protein, carbs, and fats each play different roles in your body, so balancing them is key to feeling good.
Protein
Protein helps with fullness, muscle repair, and overall metabolism. Foods naturally low in protein, such as grains, fruits, and vegetables, just need to be paired with a higher-protein food, such as poultry, fish, nuts, seeds, or legumes, to make a complete meal. Note that a food package may advertise high protein but still be low in fiber or high in added sugar, sodium, or saturated fat. Paying attention to these amounts can help you enjoy more satisfying and nutritious meals.
Carbohydrates
Carbohydrates are the body’s main source of energy. They fuel your brain, nervous system, muscles, and more. The Nutrition Facts label lists total carbs as well as how much of those carbs come from fiber and sugar. Total sugars include both naturally occurring sugars and added sugars. The ‘added sugars’ line shows how much sugar was added during processing—and that’s the number to double-check. To feel your best, reach for carbs with higher fiber and lower, or even no, added sugar.
Fats
Rather than focusing on the amount of total fat, take a look at the amount of saturated and trans fat. Aim to keep saturated fats under 10 percent of your total daily calories and avoid trans fat completely.
If a label lists “0g” of trans fat but lists “partially hydrogenated oil” in the ingredients, the food does, in fact, contain trans fat. Nutrition Facts labels can list “0g” of trans fat if the food has less than 0.5 grams per serving. It’s best to avoid trans fat or stick to a single serving of these foods.
While limiting or avoiding saturated fat is important for everyone, it is even more important if you have high LDL cholesterol. So, focus on choosing foods low in saturated fat. Saturated fat has a greater effect on blood cholesterol levels than dietary cholesterol itself.
4. Micronutrients
Vitamins and minerals are often referred to as micronutrients. Your body needs a smaller amount of these compared to the macronutrients listed above. But they’re just as vital, helping your body carry out a range of functions. They support everything from digestion and immunity to energy and brain health. And except for vitamin D from sunshine, your body can’t make micronutrients. So, you have to get them from food. That’s where the Nutrition Facts come in handy.
Nutrient deficiencies become more common with age, so it’s extra helpful to check the label to make sure you’re meeting your nutrient needs. Nutrition Facts labels are required to list the amounts of vitamin D, calcium, iron, and potassium. These are included because many people do not get enough of them. Manufacturers can choose to add vitamins A and C to the label, as well.
5. Percent Daily Value (%DV)
The Percent Daily Value tells you how much a nutrient contributes to a typical 2,000-calorie daily diet. This value makes it easier to spot foods high in sodium, added sugar, or saturated fat. It also highlights foods rich in fiber, calcium, or other beneficial nutrients. You can use these quick rules when checking the %DV:
5% DV or less → Low
Here are specific recommended daily amounts/limits for some common nutrients:
Added sugar: Less than 10% of daily calories (about 24g per day for women and 36g per day for men)
Saturated fat: Less than 10% of daily calories
Sodium: Under 2,300mg
Total fat: 78g
Total carbohydrate: 225 – 325g
Dietary fiber: 28g
Protein: 50g
6. Ingredients list
This list is your key to finding out whether a food is ultra-processed. Keep in mind that if a food comes in a package, it’s more likely to have gone through extra processing. So, give those Nutrition Facts a glance!
Ingredients are listed in order of weight. So, the first few items make up most of the food. When you do your grocery shopping, look for foods with fewer ingredients. Also check that whole foods sit at the top of the list. If the food is grain based, look for whole grains listed as the first ingredient.
Some ingredients to limit or avoid include added sugars (often hidden under names like “corn syrup” or “evaporated cane juice”), hydrogenated oils, and long lists of additives. The new Nutrition Facts label has a separate line for added sugars, making them even easier to spot.
It’s worth noting that sugar is not inherently bad; in fact, our bodies run on natural sugars found in things like fruit, dairy, and grains. But added sugars don’t provide the same benefits.
Sugar alcohols (these often end in -tol) and artificial sweeteners are more ingredients to be on the lookout for. These sweeteners may not agree with some people, especially in excess. It’s also best to avoid artificial colors and preservatives. So, when in doubt, make sure they’re missing from the Nutrition Facts or opt for whole foods, like fresh produce, unsalted nuts, and fresh meat. They have a mix of natural sugars and other key nutrients.
Don’t judge a food by its cover
One of the main reasons to read a Nutrition Facts label is to verify that claims made on the front of the package are true. That’s right—manufacturers may make claims that are not supported by the nutrition label. Food brands may:
Use vague terms like “natural”
Claim a food has high protein when really it just has some protein
Highlight one healthy ingredient, like “made with whole grains,” while ignoring a long list of additives
Emphasize vitamins to distract from additives, etc.
Point out that the food has no added sugar and ignore the artificial substitutes
Keep in mind that focusing too hard on numbers can distract you from the overall picture of your health and well-being. The Nutrition Facts label is meant to inform you, not overwhelm or control you. It’s a tool to help you make the best choices for your body. Consider meeting with a registered dietitian if you’d like insight into how Nutrition Facts can play a role in your dietary choices.
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References
American Heart Association. (2025, September 11). Understanding food nutrition labels. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels
Centers for Disease Control and Prevention. (2025, March 10). Micronutrient facts. Nutrition. https://www.cdc.gov/nutrition/features/micronutrient-facts.html
Centers for Disease Control and Prevention. (2025, December 11). Nutrition facts label and your health. Healthy Weight and Growth. https://www.cdc.gov/healthy-weight-growth/healthy-eating/nutrition-label.html
Harvard T.H Chan School of Public Health. (2023, March). Vitamins and minerals. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamins/
Harvard T.H. Chan School of Public Health. (n.d.). Protein. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
Johns Hopkins Medicine. (n.d.). Facts about sugar and sugar substitutes. https://www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-sugar-substitutes
Mayo Clinic. (2025, January 24). Carbohydrates: How carbs fit into a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
National Institute on Aging. (2021, January 2). Vitamins and minerals for older adults. https://www.nia.nih.gov/health/vitamins-and-supplements/vitamins-and-minerals-older-adults
Shukaitis, J. (2019, June). Added sugars: Hidden in plain view. Rutgers New Jersey Agricultural Experiment Station. https://njaes.rutgers.edu/fs1305/
U.S. Food and Drug Administration. (2023, July 6). Types of food ingredients. https://www.fda.gov/food/food-additives-and-gras-ingredients-information-consumers/types-food-ingredients
U.S. Food and Drug Administration. (2024, March 5). How to understand and use the nutrition facts label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
This article was written by Celina Johnson, edited by Keleigh Somes, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on March 5, 2026.