Nutrition Facts Label

Ever wonder what all those numbers and words on a food package mean? That's the Nutrition Facts label, and it’s like a treasure map that helps you find out what's inside your food. Let’s learn how to read it!

Nutrition Facts will help you:

• Find out which foods are good sources of fiber, calcium, iron, and vitamin C 
• Find low-sodium foods 
• Find foods that are low in saturated fat and trans fats 
• Compare similar foods to choose which one is lower in calories, fat, and sugar

Decoding Health Claims

• Low calories = less than 20 calories per serving 
• Low cholesterol = less than 20 mg of cholesterol and 2 grams or less of saturated fat per serving 
• Reduced = 25% less of the specified nutrient or calories than the usual product 
• Calorie free = less than 3 calories per serving 
• Fat free/ Sugar free = less than 1/2 gram of fat or sugar per serving 
• Low sodium = less than 140 mg of sodium per serving 
• High fiber = 5 or more grams of fiber per serving

Reading a Nutrition Fact Label

1. Servings

At the top of the label, you'll see the serving size and the number of servings in the package. This tells you how much of the food you should eat to get the nutrients listed. If you eat more than the serving size, you'll need to adjust the numbers accordingly.

2. Calories

This tells you how much energy you'll get from one serving. If you're trying to manage your weight, keeping an eye on calories is important.

3. Nutrients to Limit

• Total Fat, Saturated Fat, and Trans Fat: Too much of these can lead to heart problems. Try to keep your intake low.
• Cholesterol: High cholesterol can also be bad for your heart.
• Sodium: Too much sodium (salt) can raise your blood pressure. Aim for lower numbers here.

4. Nutrients to Get Enough Of

• Dietary Fiber: Good for your digestion and helps you feel full.
• Vitamin D, Calcium, Iron, and Potassium: These are essential for strong bones, blood health, and overall well-being. Make sure you're getting enough of these nutrients.

5. Added Sugar

Added sugars includes sugars that are added during the processing of foods such as syrups, honey, and sugars from concentrated fruit or vegetable juices. Research shows that it is difficult to get all the nutrients you need and not consume too many calories if you eat and drink more than 10% of your total daily calories from added sugar. Try to keep this number on the lower side!

If there are Total Sugars but no Added Sugars on the label, that means the sugars are naturally occurring in that food.

6. % Daily Value (%DV)

This shows how much of each nutrient is in one serving compared to what you need each day based on a person eating 2,000 calories a day. If a food has 5% DV or less of a nutrient, it's low in that nutrient. If it has 20% DV or more, it’s high.

7. Ingredients List

Often found below or near the Nutrition Facts label, this list shows every ingredient in the food. Ingredients are listed in order of quantity, from most to least. If sugar is near the top, the food might be very sugary.

Reading a Nutrition Facts label can help you make healthier choices and understand what you're eating. Next time you grab a snack, take a moment to check the label and see what's inside. Happy healthy eating!

Source: FDA