Understanding nutrition labels: A complete guide
Nutrition labels are easier to understand when you take them one step at a time. Learning a few basics can help you quickly see what’s in the foods and drinks you enjoy, compare options and plan balanced meals that work for you and your family.
Start at the top of the label. That’s where you’ll find the serving size, calories and nutrients. At the bottom, you’ll see a note explaining percent daily value (%DV) and that 2,000 calories a day is used as a general guide.
Now let’s take a closer look at each part of the label and how it can help you choose foods that fit your needs.
1. Check the serving size
Ever wonder where to begin reading a nutrition label? Start at the top of the label with the serving size.
A serving size reflects how much people typically eat or drink — not how much you should have. It puts the rest of the information in context by helping you see how the numbers compare with how much you actually eat or drink.1
At the top of the nutrition facts label, you’ll see:
- The serving size
- The number of servings in the package
Serving sizes are standardized, so it’s easier to compare similar foods. You’ll usually see them listed in familiar amounts, such as cups or pieces, along with the amount in grams.
Compare the serving size with your portion
All information on the label is usually based on one serving. A portion is the amount you actually eat or drink.
If the serving size is 1 cup and you eat or drink 2 cups, you’re having 2 servings. That means the calories and nutrients count twice, too.2
2. Understanding nutrients
Nutrients may seem complicated, but the nutrition facts label makes them easier to understand. The label lists the calories and nutrients in each serving, giving you another easy way to compare foods and choose options that support your health. A quick glance can show you what’s in your food and help you choose what works best for you.
Have a question about a nutrient on the label? These quick explanations can help you understand the basics.
Below the serving size, the label shows the calories. Calories tell you how much energy is in one serving.1
The label always uses 2,000 calories a day as a general guide. You may need more or fewer calories based on your age, sex, height, weight and activity level.2
Fat comes from both plant and animal foods. The total fat listed on the nutrition facts label includes saturated fat, trans fat, monounsaturated fat and polyunsaturated fat.3
- Saturated fat is in animal foods and some plant foods, such as coconut and palm oils. It’s usually solid at room temperature.
- Small amounts of trans fats are naturally in dairy products, beef and lamb. Very small amounts may be found in refined vegetable oils.
- Monounsaturated and polyunsaturated fats are found in vegetable oils, nuts, seeds, avocados and fish. They are usually liquid at room temperature.3
Fat helps your body use vitamins and keeps your skin and hair healthy. It also helps your blood clot and supports your nerves and immune system. Fat adds flavor and texture to food and helps you feel full.3
Diets high in saturated and trans fats may raise total and LDL (“bad”) cholesterol. This may raise the risk of heart disease.3
For a 2,000-calorie diet, the daily value for total fat is 78g. Your amount may be higher or lower depending on your calorie needs.3 Trans fat does not have a %DV.1
Your body makes the cholesterol it needs. Cholesterol can also come from animal-based foods, which is called dietary cholesterol.
Cholesterol from your body and the foods you eat travels through your blood in particles called lipoproteins. The 2 main types are:4
- Low-density lipoprotein (LDL) cholesterol or “bad” cholesterol. High levels can cause buildup in artery walls and raise the risk of heart disease.
- High-density lipoprotein (HDL) cholesterol or “good” cholesterol. It carries cholesterol away from the arteries, which may lower the risk of heart disease.
Dietary cholesterol is found only in animal products, including:4
- Beef, chicken and pork fat
- Dairy products
- Egg yolks
- Processed meat and poultry products
- Shellfish
Foods that are high in cholesterol are also often high in saturated fat. Eating a diet high in saturated fat may raise the risk of heart disease.4
The daily value for cholesterol is less than 300mg per day.4
Sodium is a mineral found in table salt. More than 70% of the sodium people eat comes from packaged and prepared foods. About 11% comes from salt added during cooking or at the table.5
Sodium adds flavor and helps food stay fresh and moist. It is also used in baking and to thicken food and cure meat.5
Your body needs a small amount of sodium to:5
- Balance fluids
- Help muscles contract
- Support nerve function
Your body needs some sodium, but too much may raise your risk of high blood pressure.5 Checking the sodium on the label can help you keep an eye on how much you’re getting.
The daily value for sodium is less than 2,300mg per day.5
Carbohydrates give your body energy. Your body turns carbohydrates into glucose, or blood sugar. This fuels your cells, tissues and organs, including your brain and muscles.6 People with diabetes may need to eat fewer carbohydrates to manage their blood sugar.
Carbohydrates are mainly found in plant foods and dairy products. On the nutrition facts label, total carbohydrates may include:6
- Total sugars, such as naturally occurring sugar and added sugars
- Sugar alcohols, which taste sweet but have fewer calories than sugar
- Dietary fiber
The daily value for total carbohydrates is 275g per day. This is based on a daily diet of 2,000 calories. Your daily value may be higher or lower depending on your calorie needs.6
Dietary fiber is a carbohydrate your body cannot easily digest. There are 2 types:7
- Soluble fiber, which dissolves in water and forms a gel in the stomach.
- Insoluble fiber, which does not break down in water. It moves through your digestive system mostly unchanged.
Eating more fiber can support regular bowel movements and help lower blood sugar and cholesterol. It may also lower the risk of heart disease.7
The daily value for fiber is 28g per day. This is based on a 2,000-calorie daily diet and may be higher or lower for you.7
Sugar is the simplest carbohydrate. It is easily digested and absorbed. On the nutrition facts label, total sugars includes:8
- Sugars that occur naturally in milk and fruit
- Added sugars, including those added during processing, packaged as sweeteners, or found in syrups, honey and concentrated fruit or vegetable juices
Eating fewer sugary foods and drinks may help lower the risk of heart disease.8
Total sugars do not have a %DV.1 The daily value for added sugars is less than 50g per day, based on a 2,000-calorie daily diet. Your daily value may be higher or lower.8
Protein comes from both plant and animal foods.9
- Complete proteins provide all essential amino acids. Sources include meat, poultry, seafood, eggs, dairy and soy.
- Incomplete proteins are low in one or more essential amino acids. Most plant foods, including beans, grains, nuts, seeds and vegetables, fall into this group.
- Complementary proteins provide all essential amino acids when eaten together. Examples include rice and beans or peanut butter on whole-wheat bread.9
Protein gives your body energy, helps your body build and repair cells and tissue and is important for many body processes.9
Based on a daily diet of 2,000 calories, the daily value for protein is 50g per day. This may vary depending on your calorie needs.9
3. What does percent daily value mean?
The percent daily value (%DV) can help you quickly see how a food fits into your day and make comparing options a little easier.
The %DV shows how much one serving contributes to the recommended daily amount of a nutrient. For example, if one serving of a food contains 1.5 g of saturated fat, the %DV of saturated fat for this food is 8%. This means it contains 8% of the maximum amount of saturated fat that an average person should eat in a day.10
%DV quick guide:1
- 5% DV or less: Low
- 20% DV or more: High
- Choose foods with more: Fiber, vitamin D, calcium, iron and potassium
- Choose less: Saturated fat, sodium and added sugars
What are nutrition label variations?
Nutrition labels don’t always look exactly the same. Some foods use a slightly different format to make important details easier to spot. Here are a few variations you may see:
- Some nutrition facts labels have 2 columns. One shows the calories and nutrients in a single serving, and the other shows the amounts in the whole package. This makes it easier to see what you would get if you ate or drank everything in the package.1
- Pure honey, maple syrup and other single-ingredient sugars do not have to list added sugar amounts. This shows that no extra sugar was added and helps you track your daily intake. They must still show the %DV for added sugar. A † symbol and footnote may describe how one serving counts toward the daily limit.1
- Vitamins A and C no longer need to be on the label because deficiencies are less common. Manufacturers may still list them.11
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