Food labels decoded: How to read a nutrition label

Trying to eat healthier? Understanding a nutrition label is one of the simplest ways to compare foods and make informed choices. Once you know what to look for, it becomes easier to see beyond the marketing claims and focus on the information that matters most. 

You don't have to study every number on the package. Start with a few key areas, then check the ingredient list. With a little practice, you can use the Nutrition Facts label to make choices you feel confident in that support your health goals. 

How to read nutrition labels in 3 simple steps 

The Nutrition Facts label has three main areas to focus on:

• Servings and calories
• Nutrients
• % Daily Value (%DV) 

Once you know what each section tells you, decoding a food label  becomes much easier and faster. 

1. Start with serving size and calories 

The serving size is located at the top of the Nutrition Facts label. While it is not a specific recommendation of how much you should eat, it is a guide to mindfully connect with your food and determine if you are needing more or less than what’s suggested.

Pay attention to both the serving size and the number of servings in the package. A package can contain multiple servings, even if it looks like something you might eat in one sitting. For example, if a bag of pretzels has 150 calories per serving and contains 2 servings, eating the entire bag would be 300 calories.

Calories are the measurement of energy in foods. Excessive caloric intake without energy output to balance it out can result in weight gain (and vice versa). However, individual calorie needs depend on factors such as your: 

• Age
• Sex
• Height
• Weight
• Activity level 

2. Look at the nutrients 

Next, look at the nutrients listed below calories. A simple way to narrow your focus is to think about what you want more of and what you want less of. 

In general, look for foods that are higher in: 

• Dietary fiber
• Protein
• Vitamin D
• Calcium
• Iron
• Potassium 

And look for foods that contain less of the three S's: 

• Saturated fat
• Sodium
• (Added) Sugars 

You don't need every food you buy to be high in every nutrient on the first list above or low in every nutrient on the second one. Instead, use the label to compare similar products and make choices that fit your overall health goals. 

3. Use % Daily Value to put the numbers in context 

The % Daily Value, or %DV, shows how much a nutrient contributes to a daily diet per serving. The Daily Values are based on a 2,000-calorie diet and are used as a general reference. Talk to your doctor or a dietitian about what’s most appropriate for you and your health goals, as your individual nutrition needs may vary. 

A quick rule can help you use %DV without doing any complicated math: 

• 5% DV or less means the food is low in that nutrient.
• 20% DV or more is high in that nutrient. 

Whether you want a high or low %DV depends on the nutrient. For example, 20% DV of fiber is a good amount, while 15% DV of added sugar is a high amount (in a bad way) you may want to limit.  

This makes %DV especially useful when you're comparing two similar products. Just make sure you're also comparing the serving size. 

Key nutrients to look for on a nutrition label 

You can spend a lot of time studying a nutrition label, but you usually don't need to. Start with the nutrients most relevant to your health goals. 

Fats 

The total fat value on a nutrition label includes different types of fat, including unsaturated fat, saturated fat and trans fat. Dietary fat has more than twice the calories per gram compared to carbohydrates or protein, so calories from fat can add up quickly. 

• Saturated fat: Too much saturated fat in your diet can raise LDL cholesterol (bad cholesterol), which can increase your risk of heart disease. Foods high in saturated fat include processed meats like bacon or hot dogs, skin-on poultry, butter and pastries, to name a few. Keep in mind that terms such as “low fat” or “light” do not necessarily mean a food is low in saturated fat.
• Trans fat: Trans fat can also raise your LDL cholesterol. Most artificial trans fat has been removed from the food supply, but small amounts can still be found in some packaged foods. Look for “0 grams of trans fat” on the Nutrition Facts label and check the ingredient list for “partially hydrogenated oil,” which is a source of artificial trans fat. 

Cholesterol 

Cholesterol is a waxy, fat-like substance your body needs to make hormones, vitamin D and substances that help digest food. Your body makes cholesterol, and you also get some from animal-based foods such as meat, poultry and dairy products. There is no specific daily limit for dietary cholesterol. You can still use the Nutrition Facts label to compare foods and be mindful of cholesterol while focusing on limiting saturated fat. 
 

Related: 5 foods to avoid with high cholesterol (and what to eat instead) 

Sodium 

Sodium (salt) is one nutrient many people benefit from limiting. More than 70% of the salt we eat comes from packaged and restaurant foods. Eating too much sodium can raise your blood pressure and increase your risk of heart disease, heart attack and stroke. The 2025-2030 Dietary Guidelines for Americans recommends consuming no more than 2,300 milligrams (mg) of sodium a day.

Carbohydrates 

The carbohydrate section can be one of the more confusing parts of a Nutrition Facts label.

Your body breaks down carbohydrates into glucose, which is the main nutrient your body uses for energy. They are found in foods such as grains, fruits, starchy vegetables, beans, snack foods and dairy products.

Total carbohydrates include dietary fiber, total sugars and added sugars, along with other carbohydrates such as starches. When choosing carbohydrate foods, look for options that provide more fiber and less added sugar.

• Fiber helps support digestive health and can help you feel full and satisfied after eating. For teens and adults ages 14 and older, daily fiber needs generally range from 25 to 38 grams, depending on age and sex. When comparing similar foods, look for options with more dietary fiber. For example, choosing whole-grain bread instead of white bread can help you get more fiber throughout the day.
• Total sugars include both naturally occurring sugars and added sugars.
• Added sugars are sugars that have been added into the food during processing or preparation. They are different from naturally occurring sugars found in foods such as fruit and milk. Choose foods with a lower %DV of added sugar when possible.

As an example, if a container of yogurt says it contains 13 grams total carbs, 9 grams total sugar and 6 grams added sugar, six of the nine total sugars have been added into the product and three are naturally occurring. The 9 grams of total sugars are part of the 13 grams total carbs.  

Protein 

Protein helps build and maintain your muscles and other tissues and can help you feel satisfied after eating. Factors like age, activity level and health status all influence how much protein your body needs at different points in life. 
 

Related: “How much protein do I need?” What dietitians want you to know

Food labels decoded

There is no need to find a perfect label every time you shop. The goal is to understand what you're buying and make choices that support your health goals. 

Once you know how to read food labels, you can use the same approach across the grocery aisles. Start with one or two nutrients that matter most to you, compare similar products and build from there. 

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