Understanding the Nutrition Facts Label

Picture this: You are at the grocery store with only 20 minutes to grab everything you need to select your ingredients for the week. You’ve got your grocery list ready to go, but are feeling unsure about the nutritional value of the foods or drinks you are selecting. You glance at the Nutrition Facts Label and feel information overload, unsure where to begin.

Does this scenario sound familiar to you? If you are new to reading the Nutrition Facts Label or are unsure what to look for, you are in the right place. In this blog, I will provide you with four key takeaways to remember when reviewing the label, to reduce the stress of not knowing where to begin, and to quickly glance at it to compare products and choose the best option that aligns with your health goals.  

What is the Nutrition Facts Label?

The Nutrition Facts Label is a great tool, regulated by the U.S. Food and Drug Administration (FDA), for determining the nutritional value of the items you are purchasing and which products fit your and your family’s nutritional goals. It is found on most packaged foods and drinks, which is helpful, as some of them tend to have high levels of added sugars, sodium, and saturated fats. Spoiler alert: These are not nutrients we want to consume in excess. 

What should I look for on the label?

#1) Serving Size

The first thing to look for is the serving size. Serving size is a standardized measure to make it easier for consumers to compare similar foods or drinks. For example, when you look at cereal, you will notice that the serving size is 1 cup. This helps us compare two cereal brands or types to determine which is a better nutritional fit for you or your family. Sometimes people think this is a recommendation of how much you should eat or drink, but it is not. It is a standardized measure that reflects how much people tend to eat or drink of that type of product. The serving size determines the remaining information on the label. For example, if 1 cup of cereal is 130 calories, then if you served yourself 2 cups, you would need to multiply the calories and all the label information that follows by two because you had two servings.

Example: Let’s look at this cereal example. The serving size is one cup, but you actually ate two cups (your portion size):

You may notice a product has more than one serving per container. It is important to compare how much you are actually eating (portion size) with the serving size to better understand what you are putting into your body and how many nutrients you are consuming. Measuring cups and spoons help determine your portion size compared to the serving size. They are easy to find in grocery stores or even at dollar stores. You don’t have to measure everything you eat. Start with what you typically eat, and do it a couple of times to get a visual of how your portion size compares to the serving size.

#2) Calories

The second thing to look for on the label is the number of calories. Calories tell us how much energy we get from a single serving of food or drink. Each of us needs energy in the form of calories. We aim to get enough calories without overconsuming or consuming more than our bodies need. Calorie needs vary for each person based on their weight, height, sex, age, and physical activity level. The Nutrition Facts Label is based on a 2,000-calorie diet, which is helpful because 2,000 calories is used for general nutrition advice.

#3) Nutrients

The third thing to look at is the actual nutrients on the label. There are some nutrients we want to get more of, such as dietary fiber, potassium, iron, vitamin D, and calcium. These are nutrients we tend not to consume enough of in this country, and they are essential for reducing the risk of conditions such as anemia, osteoporosis, hypertension, and much more. Fiber is a powerful nutrient that can help in numerous areas, such as improving our digestive system, lowering low-density lipoprotein (LDL/”bad” cholesterol) in our bloodstream, regulating blood sugar (glucose), and helping us feel fuller when eating. When choosing products, prioritize those high in these nutrients, as they offer several health benefits.

You want to deprioritize or consume less often those products high in added sugar, sodium, and saturated fat. These nutrients, when consumed in excess, lead to an increased risk of developing chronic diseases and conditions, such as type 2 diabetes, hypertension, and certain cancers.

#4) Percent Daily Value (%DV)

If you’re asking yourself, “How do I determine whether something is high or low in a nutrient?” we have arrived at our fourth and final key takeaway. You want to remember the 5-20 rule. When you look at the nutrients on the label, you will see the percentages in the right column; these are called your percent daily values (%DV). The %DV tells you how much of a nutrient you get in a serving that contributes to your total daily diet.

If it reads 5% or lower, it is considered low in that nutrient

If it reads 20% or higher, it is considered high in that nutrient

Pop Quiz Time:

Let’s say you are looking at some crackers, and per one serving of 14 crackers, it says sodium is at 5% DV. Would this product be considered a high- or low-sodium choice?

Answer: Low-sodium choice!

Bottom Line

When choosing products, prioritize options that are high in dietary fiber, potassium, iron, vitamin D, and calcium and low in added sugar, sodium, and saturated fat. No one product is perfect, which is why it is important to aim to balance the nutrients throughout the day.

The goal for dietary fiber, potassium, iron, vitamin D, and calcium is to consume at least 100% of the DV per day for a 2,000-calorie diet.

The goal for added sugar, sodium, and saturated fat is to consume less than 100% of the DV per day in a 2,000-calorie diet.

I hope this helps you kick-start your curiosity in checking the Nutrition Facts Label. Remember, start with a couple of key elements, and before you know it, you will be a label detective! In our next blog, we will review smart, savvy shopping techniques to help you stay within your food budget.

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