Reading Nutrition Labels: What to Look For

The Nutrition Facts label on packaged foods is one of the most useful tools in the grocery store. With a little practice, you can compare products in seconds and choose foods that fit your goals.

Step 1: Check the serving size

At the top of the label you will see the serving size and the number of servings per container. All the numbers on the label refer to one serving. If you eat two servings, you get twice the calories, sodium and everything else.

Many packages that look like a single portion actually contain more than one serving. Some labels show two columns, one per serving and one for the whole package, which makes this easier.

Step 2: Look at calories

Calories tell you how much energy a serving provides. Calorie needs vary by person, activity level and goals. If you are trying to maintain or change your weight, or you struggle to eat enough, this number is helpful context.

Step 3: Use the percent Daily Value

The % Daily Value (%DV) shows how much a nutrient in one serving contributes to a total daily diet, based on a general reference. It is a quick way to judge whether a food is high or low in a nutrient.

The FDA offers a simple guide:

• 5% DV or less per serving is considered low
• 20% DV or more per serving is considered high

Nutrients to get less of

• Sodium: many packaged foods are high. Look for lower %DV.
• Added sugars: listed separately from total sugars. Choose products with fewer added sugars.
• Saturated fat: often found in fatty meats, full-fat dairy and many baked goods and snacks.

Nutrients to get more of

• Dietary fiber: higher %DV is better for most people.
• Vitamin D, calcium and potassium: important for many older adults.
• Protein: listed in grams. Helpful if you are trying to eat more protein.

Read the ingredient list too

Ingredients are listed in order by weight, from most to least. A few tips:

• For bread and cereal, look for a whole grain as the first ingredient, such as whole wheat or whole oats.
• Sugar has many names, including corn syrup, cane sugar, honey, dextrose and fruit juice concentrate.
• The ingredient list also shows common allergens.

Understand package claims

The front of the package often has claims like "low sodium," "high fiber" or "made with whole grains." Some claims have specific legal definitions, while others are marketing language. The Nutrition Facts label and ingredient list give you the full picture.

Practice with a comparison

Next time you shop, pick up two versions of the same food, such as two soups or two cereals, and compare:

1. Serving size
2. Sodium %DV
3. Added sugars
4. Fiber

You may be surprised at how much they differ.

Tips for easier reading

• Bring reading glasses or a small magnifier to the store.
• Use your smartphone camera zoom to enlarge labels.
• Many grocery store websites and apps show nutrition labels online, so you can compare from home.

If you have a health condition such as diabetes, kidney disease or heart failure, ask your doctor or a registered dietitian which parts of the label are most important for you.