How to Understand and Use the Nutrition Facts Label

People look at food labels for various reasons. However, many consumers wish to know how to use this information more effectively and easily. The following label - reading skills can help you use the Nutrition Facts labels to make quick, informed food decisions for a healthy diet.

1. Overview

The information in the main or top section (see #1 - 4) of the sample nutrition label varies for each food and beverage product. It contains product - specific details like serving size, calories, and nutrient information. The bottom section has a footnote explaining the % Daily Value and stating the number of calories used for general nutrition advice.

2. Serving Information

When checking the Nutrition Facts label, first note the number of servings in the package (servings per container) and the serving size. Serving sizes are standardized for easy comparison of similar foods, given in common units like cups or pieces, followed by the metric amount (grams). It represents the typical amount people eat or drink, not a recommended quantity.
All nutrient amounts on the label, including calories, are based on the serving size. Pay attention to it, especially the number of servings in the package. For example, if one serving of lasagna is 1 cup and you eat 2 cups, you're consuming 2 servings. So, you need to double the calorie, nutrient, and %DV amounts.

Example:

3. Calories

Calories measure the energy you get from a serving of food. For instance, one serving of lasagna has 280 calories. If you eat the whole package (4 servings in this case), you consume 1,120 calories.
To maintain a healthy weight, balance your calorie intake with your body's energy use. 2,000 calories a day is a general nutrition guide, but your needs may vary based on age, sex, height, weight, and physical activity. You can find your estimated calorie needs at https://www.myplate.gov/myplate - plan. Remember, the number of servings you eat determines your actual calorie intake, and excessive calorie consumption is linked to overweight and obesity.

4. Nutrients

The label shows key nutrients affecting your health. You can use it to meet your dietary needs by choosing foods with more of the nutrients you want and less of those you should limit.

• Nutrients to reduce: Saturated Fat, Sodium, and Added Sugars. Americans often consume too much of these nutrients, which may cause health problems. High saturated fat and sodium intake are related to cardiovascular disease and high blood pressure. Excessive added sugars make it hard to meet nutrient needs within calorie limits.

• Total Sugars vs. Added Sugars: Total Sugars include natural sugars in foods like milk and fruit, plus added sugars. There's no Daily Reference Value for total sugars. Added Sugars are those added during food processing, like sucrose or dextrose, or from sweeteners like table sugar, syrups, honey, and concentrated fruit/vegetable juices. A diet high in added - sugar calories can make it difficult to meet nutrient requirements. For example, a yogurt might have 7 grams of added sugars and 8 grams of natural sugars, totaling 15 grams of sugar.

• Nutrients to increase: Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium. Americans generally don't get enough of these nutrients. A high - fiber diet can improve bowel movements, lower blood glucose and cholesterol, and reduce calorie intake. Adequate intake of vitamin D, calcium, iron, and potassium can lower the risk of osteoporosis, anemia, and high blood pressure.

5. The Percent Daily Value (%DV)

The %DV is the percentage of the Daily Value for each nutrient in a serving of food. The Daily Values are reference amounts of nutrients to consume or not exceed daily. It shows how a nutrient in a serving contributes to your total daily diet and helps you judge if a food is high or low in a nutrient.
You don't need to calculate percentages as the label does it for you. It standardizes nutrient amounts on a 0 - 100%DV scale. Some nutrients like total sugars and trans fat may not have a %DV.

• General %DV Guide:

• 5% DV or less per serving is considered low.

• 20% DV or more per serving is considered high.

• Choose foods higher in %DV for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium, and lower in %DV for Saturated Fat, Sodium, and Added Sugars.

• Using %DV in different ways:

• Compare Foods: Use %DV to compare products (ensuring the serving size is the same) and choose those with more of the desired nutrients and less of the ones to limit.

• Understand Nutrient Content Claims: %DV helps distinguish claims like "light," "low," and "reduced." Just compare %DVs in different products.

• Dietary Trade - Offs: Use %DV to make dietary trade - offs throughout the day. If a favorite food is high in saturated fat, balance it with low - saturated - fat foods. Also, watch your overall daily intake to keep nutrients you want to limit below 100%DV.

• Daily Values and %DVs Relationship:

• Upper Limit - Eat "Less than": For example, the DV for saturated fat is 20g (100% DV), and the goal is to eat less than this amount daily.

• Lower Limit - Eat "At least": The DV for dietary fiber is 28g (100% DV), and it's recommended to eat at least this amount on most days.

• Nutrients Without a %DV:

• Trans Fat: Experts couldn't provide a reference value for trans fat, and most artificial trans fat has been phased out in the U.S. food supply since 2018. High trans - fat diets are linked to increased LDL cholesterol and cardiovascular disease risk.

• Protein: A %DV is required if a protein claim like "high in protein" is made or if the product is for infants and children under 4. For the general population 4 years and older without a protein claim, it's not required. Protein intake is not a public health concern for this group in the U.S.

• Total Sugars: No Daily Reference Value exists for total sugars as no daily intake recommendation has been made. Total Sugars on the label include natural and added sugars.

6. Nutrition Facts Label Variations

Most Nutrition Facts labels are formatted like the lasagna label example, but manufacturers can use other formats.

• Dual - Column Labels: For products larger than a single serving but consumable in one or multiple sittings, manufacturers use dual - column labels. These show calorie and nutrient amounts per serving and per package/unit. For example, a bag of pretzels with 3 servings might have a label showing values for one serving and the whole package.

• Single - Ingredient Sugar labels: Products like pure honey, pure maple syrup, or pure sugar don't need to declare the grams of added sugars per serving but must show the %DV for added sugars. Manufacturers can use the “†” symbol after the %DV for added sugars, with a footnote explaining the contribution of a serving to the diet and the %DV for added sugars. This is to avoid the appearance of additional sugars and to inform consumers.

For more resources on the Nutrition Facts label, visit www.fda.gov/NutritionFactsLabel.