How to Read Nutrition Labels

Nutrition labels pack a lot of useful information into a small box, but they can be confusing at first glance. Once you know where to look and what the numbers mean, you can compare products in seconds and choose foods that suit your needs. Here’s a straightforward way to read them.

Start With the Serving Size

Every number on the label is based on one serving, so check the serving size first. It’s often smaller than the amount people actually eat. A bag of crackers might list a serving as a handful, even though the bag holds several servings.

Look at how many servings are in the package, then compare that with how much you typically eat. If you eat two servings, double every number on the label. This single step prevents most label misunderstandings.

Work Through the Panel Step by Step

1. Calories: tells you how much energy one serving provides. Useful for comparing similar products.
2. Fats: note saturated fat and trans fat. Most health guidance suggests limiting both, and keeping trans fat as low as possible.
3. Sodium: many packaged foods, especially soups, sauces, breads and snacks, are higher in salt than you might expect.
4. Carbohydrates: look at fiber and added sugars underneath the total. More fiber and less added sugar is generally the better choice.
5. Protein: helps you feel full and supports muscle; handy when comparing items like yogurt or cereal.
6. Vitamins and minerals: nutrients such as calcium, iron and potassium are often listed near the bottom.

Use the Percent Daily Value

Many labels include a Percent Daily Value (%DV) column. It shows how much one serving contributes to a typical day’s intake. As a quick rule of thumb used on US labels, 5% or less is considered low and 20% or more is considered high.

Use this to your advantage: look for a higher %DV for things you want more of, like fiber, and a lower %DV for things you want to limit, like sodium, saturated fat and added sugars. Labels and daily values vary by country, so check what applies where you live.

Scan the Ingredient List

Ingredients are listed in order of weight, from most to least. If sugar or a type of refined flour appears near the top, it makes up a large part of the product. Sugar can appear under many names, including:

• Corn syrup or high-fructose corn syrup
• Cane sugar, brown sugar or honey
• Words ending in “-ose,” such as dextrose or sucrose
• Fruit juice concentrate

The ingredient list is also where you’ll find allergens, which are often highlighted or listed separately.

Quick Shopping Tips

• Compare two similar products side by side using the same serving size.
• Be cautious with front-of-pack claims like “natural” or “light” and check the panel instead.
• Remember that whole foods such as fresh produce often have no label at all.
• If you’re managing a condition like diabetes or high blood pressure, ask your doctor or a registered dietitian which numbers matter most for you.