How to Read Nutrition Labels

Understanding nutrition labels is key to making informed food choices for your health journey

Nutrition labels can be confusing, but they provide valuable information about the food you eat. Learning how to read them properly can help you make healthier choices and better manage your diet.

Follow our simple guide below to understand what to look for on nutrition labels and how to use this information to support your health goals.

Example nutrition label
1Serving Size Matters

Located at the top, the serving size tells you the amount the nutrition information refers to. This is crucial because all the nutrient values listed are based on this specific amount.

Tip: If you eat more than one serving, double (or triple) all the listed values. Many packaged foods contain multiple servings, even though they may appear to be single-serving items.

2Calories

This shows how much energy you get from one serving. Calories are a measure of energy provided by food, and they're important to track if you're managing your weight.

Watch out: For high-calorie foods if you're managing your weight. Remember that calorie needs vary based on age, gender, weight, height, and activity level.

3Nutrients to Limit

These include Saturated Fat, Trans Fat, Cholesterol, and Sodium. Consuming too much of these nutrients can increase your risk of chronic health conditions like heart disease, high blood pressure, and certain types of cancer.

Saturated Fat

Aim for less than 10% of daily calories

Trans Fat

Avoid as much as possible

Cholesterol

Limit to 300mg per day

Sodium

Aim for less than 2,300mg per day

4Nutrients to Get More Of

These include Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium. Most people don't get enough of these nutrients, which are essential for overall health and wellbeing.

Dietary Fiber

Aim for 25-30g daily

Vitamin D

Aim for 600-800 IU daily

Calcium

Aim for 1,000-1,200mg daily

Iron

Aim for 8-18mg daily

Potassium

Aim for 3,500-4,700mg daily

5% Daily Value (%DV)

The % Daily Value (%DV) shows how much a nutrient in one serving contributes to your total daily diet. This helps you determine if a food is high or low in a specific nutrient.

5% DV or less is LOW

Good for nutrients you want to limit (like sodium)

20% DV or more is HIGH

Good for nutrients you want more of (like fiber)

6Added Sugars

Added sugars are listed separately from naturally occurring sugars. These are sugars and syrups that are added to foods during processing or preparation, not including naturally occurring sugars in fruits or milk.

Limit added sugars to avoid weight gain and blood sugar spikes. The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men.

Bonus: Ingredients List

The ingredients list is located under the nutrition label and lists all ingredients in descending order by weight. This means the first ingredient makes up the largest amount of the product.

Look for: Fewer, recognizable ingredients are usually healthier. Whole foods like fruits, vegetables, whole grains, and lean proteins should appear early in the list.

Avoid: Artificial additives, preservatives, hydrogenated oils, and ingredients with chemical-sounding names that you don't recognize.

Summary Checklist

Check the serving size and adjust calculations if you eat more or less
Be aware of the calorie content, especially if managing weight
Limit saturated fat, trans fat, sodium, and cholesterol
Aim for foods high in fiber, vitamins, and minerals
Use %DV to quickly identify if a food is high or low in a nutrient
Keep added sugars to a minimum
Review the ingredients list for whole foods and minimal processing