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The Nutrition Facts label on packaged food can look like a wall of numbers. You only need a few of them to compare foods and make better choices. This guide is based on the FDA‘s own explanation of the label.
1. Start with the serving size
Every number on the label refers to one serving. Serving sizes are standardized so you can compare similar products, and they reflect how much people typically eat. They are not a recommendation of how much you should eat.
Check how many servings are in the package. If you eat two servings, you get twice the calories and nutrients listed.
2. Look at the calories
Calories show how much energy you get from one serving. How many you need depends on your age, sex, size and activity level.
3. Use % Daily Value and the 5/20 rule
The % Daily Value (%DV) shows how much one serving contributes to a full day’s intake of each nutrient. A quick rule of thumb:
- 5% DV or less per serving is low.
- 20% DV or more per serving is high.
4. Know which nutrients to limit and which to seek out
Aim for less
- Saturated fat
- Sodium
- Added sugars
Aim for more
- Dietary fiber
- Vitamin D
- Calcium
- Iron
- Potassium
5. Spot the added sugars
The label lists Total Sugars and, below it, Includes Added Sugars. Added sugars are part of the total, so foods like plain yogurt or milk can contain natural sugars with few or no added sugars. The Dietary Guidelines for Americans advise keeping added sugars below 10% of daily calories.
Putting it together
When you compare two similar products, check that the serving sizes match, then look for the one with lower %DV for saturated fat, sodium and added sugars, and higher %DV for fiber and key vitamins and minerals.
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