How to read a nutrition facts label (US)
Quick answer: start with the serving size, then check calories, then use the % Daily Value column to see whether a nutrient is low (5% or less) or high (20% or more) in one serving.
1. Serving size and servings per container
Everything else on the label is for one serving, not the whole package. A bottle that looks like one drink may contain two servings, which doubles every number. Serving sizes are set in common household measures such as cups or pieces, with the weight in grams next to them.
2. Calories
The calorie figure is the energy in one serving. Larger type is used on purpose, because it is the number most people look for. If you eat two servings, you eat double. See how calories are calculated.
3. % Daily Value (%DV)
The %DV shows how much a serving contributes to a daily diet based on 2,000 calories a day. It helps you judge quickly without knowing the gram amounts.
- 5% DV or less per serving is considered low.
- 20% DV or more per serving is considered high.
Use this to limit nutrients such as saturated fat, sodium and added sugars, and to get more of others such as fiber, potassium, calcium, iron and vitamin D.
Daily Values on the current US label
| Nutrient | Daily Value |
|---|---|
| Total fat | 78 g |
| Saturated fat | 20 g |
| Cholesterol | 300 mg |
| Sodium | 2,300 mg |
| Total carbohydrate | 275 g |
| Dietary fiber | 28 g |
| Added sugars | 50 g |
| Protein | 50 g |
| Vitamin D | 20 mcg |
| Calcium | 1,300 mg |
| Iron | 18 mg |
| Potassium | 4,700 mg |
Your own needs may be higher or lower than 2,000 calories, so treat the %DV as a guide rather than a target.
4. Total sugars and added sugars
Total sugars include sugar that occurs naturally, such as the sugar in fruit or milk. Added sugars are sugars and syrups put in during processing or preparation. The label lists added sugars as a separate line, which makes it easier to see how much sugar was put in on top of what the food already contained.
5. Comparing two products
- Check that both use the same serving size, or compare the per-100 g figures.
- Compare calories, then sodium, saturated fat and added sugars.
- Look at fiber and protein if you want to know which one is more filling.
Label values vs USDA values
Our nutrition pages show USDA data per 100 g for generic foods such as “bananas, raw”. A package label shows the value for one serving of that specific product. They will not match exactly, because brands differ and label values are rounded. Use the label for packaged food and our nutrition facts for whole and generic foods. You can always work out any serving with this formula: nutrient per 100 g x serving weight in grams / 100.
Not sure what a unit means? Try our kitchen and area converters.