A Guide to Better Understanding Food Labels

Food labels are required by the U.S. Food and Drug Administration (FDA) for most packaged food and beverages. Nutrition labels typically contain:

• Serving size
• Number of servings
• Calories per serving
• Nutrition information, including macronutrients like carbohydrates, fat and protein
• Micronutrient information, such as vitamins and minerals
• List of Ingredients

Unpackaged fresh fruits and vegetables aren’t required to have a food label, but you can find their nutrition information on the official U.S. Department of Agriculture website.

Serving Information

When reading food labels, the information at the very top includes the serving size information. Pay attention to the serving size on a food label because the rest of the information that follows pertains to that specific serving size. 

For example, a label that says the food item is for a single serving means you can take all of the calorie and nutrition information at face value. However, if the label says two servings, you have to double the number of calories and nutrition to get the correct amount contained in the entire package.

Learn the difference between a serving size and a portion size.

Calories

The number of calories per serving is also listed near the top of the food label. Calories are a measure of energy for your body. 

If the label reads “single serving” and the calories per serving are 100, then there are 100 calories total in the package. However, if the label says it has four servings per package and the calories per serving are 100, that means there are 400 calories total in the container.

Pay attention when looking at the calorie information on a label. Eating too many calories can lead to an unhealthy lifestyle.

Nutrition Information

Nutrients on food labels are often listed as a percent daily value (%DV). The %DV assumes a 2,000-calorie diet, but you may need more or fewer calories per day, depending on your body, lifestyle and goals.

Most labels contain the following nutrient information listed in order:

• Total fat. Healthy fats play an important role in a healthy diet. Total fat will be broken down into saturated and trans fats on a food label. Try to choose foods that are low in saturated and trans fats.
• Cholesterol. Cholesterol is a substance that is in all of your body’s cells. Though your body needs some cholesterol, too much dietary cholesterol can contribute to heart disease.
• Sodium. Many people in the U.S. eat too much sodium, which often comes from pre-packaged foods. Pay attention to the amount of sodium listed on food labels and try to eat less than 1,500 mg of sodium each day, as recommended by the American Heart Association. Learn how and why you should limit your salt intake.
• Total Carbohydrates. Carbohydrates are an important source of energy. On food labels, carbohydrates are broken down into dietary fiber, total sugars and added sugars. Dietary fiber is health-promoting. Total sugars include naturally occurring sugar and added sugars. Try to avoid added sugar when possible.
• Proteins. Protein is often called the building block of life. They appear everywhere in your body including your skin, muscles, bones and hair, and even help transfer oxygen to your cells. Protein is an important fuel source for the body. 

Below the list of nutrients is a list of vitamins and minerals contained in the food, along with their %DV. Common vitamins and minerals on food labels are vitamin D, calcium, iron, and potassium.

Ingredient List

The FDA requires packaged food to list ingredients in order of amount by weight. So, the first listed ingredient is what makes up most of the food. You may not recognize or be able to pronounce some of the items on an ingredient list. These ingredients may be preservatives, colors, thickeners, added sugars and more. Try to eat fewer foods with ingredients you cannot pronounce. 

You should check the ingredient list carefully if you have any food allergies, such as eggs or peanuts. Common allergens are often offset from the ingredients listed and set in bold font, for easier reference. Learn more about food allergies.

Heart Healthy Diet

A heart-healthy diet can help prevent some health conditions, such as diabetes and heart disease. You can use food labels to help you choose foods that contribute to a heart-healthy diet.

To eat a heart-healthy diet, look for the following:

• Limit sodium, saturated and trans fats, and added sugars.
• Fruits and vegetables. Fresh is best, but if you’re shopping for canned, frozen, or dried, pay attention to the amount of sodium and added sugars on the food label. Choose fruits and vegetables canned in water, and without sauces or seasonings.
• Lean proteins. Healthy sources of protein include fish and poultry, nuts, and low or nonfat dairy. Try to limit the amount of red meat you consume. Learn about plant-based proteins. 
• Whole grains. Considered carbohydrates, whole grains are found in food such as bread, pasta, rice, oatmeal, and cereal. When shopping for whole grains, make sure you are checking the ingredient list. The very first ingredient should be listed as whole grains. The best choices are “100% whole grain” products.

More to Read

• How to Eat a Plant-Based Diet
• What Is a Healthy Lifestyle?
• Cooking with Spices for Flavor and Health
• How to Eat a Mediterranean Diet

Medically reviewed by Catherine Vroome, MS, RD, LDN, CDCES, Diabetes and Nutrition Educator at The University of Maryland Center for Diabetes and Endocrinology at Upper Chesapeake Health.