How to Read a Nutrition Label: Nutrition Facts for Healthy Eating
This article was reviewed by Craig Primack, MD, FACP, FAAP, FOMA.
Nutrition labels can look a little overwhelming, but they’re actually fairly simple. Learning how to read a food label is a valuable skill that will help you make healthier food choices for you and your family.
Once you know what to look for, you’ll feel more confident choosing foods that align with your health goals, whether that’s losing weight, getting fit, or protecting your heart.
This guide will walk you through the key elements of a nutrition label. Let’s dive in.
1. Start by Finding the Serving Size
The first thing to check on a nutrition label is the serving size. All the numbers listed on the nutrition label — carbohydrates, fat, protein — reflect the totals for that serving size.
You’ll use the serving size to calculate the value of what you’re actually eating. If one serving of granola equals a quarter cup, and you eat a whole cup of granola for breakfast, you need to multiply everything by four.
Most serving sizes are standardized (e.g., cups, grams) to make it easier to understand how much you’re consuming. The exception is typically smaller things like a protein bar, where the service size might be simply one bar.
That brings us to total servings per container. If you tend to snack directly from the bag or eat the whole can of soup, this one’s important. The serving size and the total servings per container are often different. Be careful not to assume that something like a can of soup only contains one serving.
Checking the serving size against the number of servings per container can help you with portion control if you’re trying to lose weight.
2. Pay Attention to Calories
Calories are a key feature of nutrition labels. If you’re trying to lose weight, you’ll want to pay attention to the total number of calories you’re taking in each day. Creating a calorie deficit (burning more calories than you eat) is essential for weight loss.
Nutrition labels highlight the total number of calories per serving. If you’re counting calories, remember to pay attention to the serving size. Consider measuring your food before putting it on your plate so that you can get a more exact count. Eating two servings? No problem, just multiply the calories per serving by two.
When you start paying attention to calories, you might notice that some foods have more calories than you expected. And that’s okay. Some calories have more value than others. For example, certain high-calorie foods — like almonds and avocados — are nutrient-dense, offering vitamins, minerals, protein and healthy fats that keep you feeling full longer.
Want to know how many calories you should eat per day for weight loss? Check out the Hers Calorie Deficit Calculator.
3. Track Key Nutrients with Percent Daily Value
A well-balanced diet is a key aspect of healthy weight management. You can keep track of your nutrient intake in the “% Daily Value” column of a nutrition label. The percent daily value tells you how much of the recommended daily amount of nutrients the food contains.
You’ll find these percentages listed alongside macronutrients like carbohydrates, fats, and proteins. The percent daily value can give you a good sense of whether the food item is high or low in certain nutrients.
For example, if something contains 50% of your daily recommended protein intake, you know that it’s very high in protein.
Percent daily value can also help you spot foods high in less desirable elements, like sodium and trans fat.
As the U.S. Food and Drug Administration (FDA) points out, these values are based on a 2,000-calorie diet. But everyone’s daily calorie needs vary due to things like age, activity level, and health goals.
Think of the daily value as a helpful baseline, not a one-size-fits-all rule. You can also work with a registered dietitian to figure out how to adjust the basic guidelines to align with your unique needs and goals.
4. Understand the Key Nutrients
Eating a well-balanced diet is essential for overall health and for weight loss.
The Dietary Guidelines for Americans suggests aiming for the following balance for general health:
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45 to 65% carbohydrates
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10 to 35% protein
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20 to 35% healthy fats
But if you’re looking to lose weight, you might want to aim for a different balance, such as a larger share of protein.
Let’s walk through the three main macronutrients in more detail.
Carbohydrates
Carbs are a vital energy source. When you eat carbs, your body breaks them down into glucose, which powers your cells. Like everything, how much you need varies based on factors like your age, activity level, and overall health goals.
Not all carbs are created equal, though. Labels list “total carbohydrates,” which include both beneficial complex carbs and less desirable simple carbs:
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Complex carbs. Found in healthy foods like whole grains, fruits, vegetables, and legumes, they are rich in fiber, vitamins, and minerals. They digest slowly, keeping you fuller longer and helping prevent blood sugar spikes.
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Simple carbs. Found in processed and sugary foods, these provide quick energy but can lead to cravings, overeating, and potential weight gain.
Focus on nutrient-dense, fiber-rich carbs that fuel your body and promote long-term energy.
Total Sugars
Sugars, which are technically a type of carbohydrate, come in two forms: naturally occurring (like in fruits) and added sugars (like those in sweetened drinks or snacks).
While natural sugars are part of a balanced diet, added sugars can lead to weight gain and other health concerns when consumed in excess. Monitoring the sugar content in your diet is a small step with a big impact.
Dietary Fiber
Fiber is also a type of carb, so you’ll find it under this section, too.
A fiber-rich diet is linked to lower body weight and reduced inflammation — it supports digestion and helps you feel full. Fiber also nourishes beneficial gut bacteria, promoting overall gut health. Foods like fruits, vegetables, whole grains, and legumes are excellent sources of this essential nutrient.
Protein
Protein is essential for muscle repair, immune system function, and overall health maintenance.
It’s a key nutrient whether you’re aiming to build muscle, maintain or lose weight, or support recovery. The amount you need will depend on your activity level, age, and health goals, but check out that daily value percentage column to see a rough breakdown of how much you’ll be getting from a given food.
It’s best to prioritize lean sources like poultry, fish, legumes, and tofu to maximize the nutritional benefits.
Total Fat
Fats play a key role in brain function and hormone production. On food labels, the “total fat” section includes all types:
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Healthy fats (like those in nuts, avocados, and olive oil) are crucial for overall health, since they deliver lots of vitamins and minerals.
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Saturated and trans fats (often found in processed foods) have limited nutritional value and should be consumed in moderation.
If something is high in total fats, that isn’t necessarily a bad thing — look at the nutrition label to see if it’s predominantly good or bad fat.
Cholesterol
Cholesterol, a type of fat, helps with hormone production and cell health. Your body naturally produces all the cholesterol it needs, but dietary sources like meat, eggs, and dairy products can add to the total.
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“Good” cholesterol (HDL) helps remove excess cholesterol from your bloodstream.
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“Bad” cholesterol (LDL) can build up in your arteries, increasing heart disease risk.
When evaluating cholesterol, consider the context.
Sodium
Sodium is another essential nutrient. It’s vital for regulating fluid balance and nerve function, but too much can lead to high blood pressure and increase the risk of heart disease.
The recommended daily limit is about 2,300 milligrams, but most of us consume more sodium than we need, thanks to processed and restaurant foods.
If a food has a high percent daily value for sodium and a small serving size, it’s worth reconsidering. Opt for fresh, whole foods to manage sodium intake more easily.
5. Know Which Ingredients to Avoid
If you’re aiming to make healthier food choices, it’s important to identify certain ingredients that may sneak into processed foods and impact your well-being. Many of these appear in the main nutrient section of a food label. Let’s take a closer look:
Trans Fats
Trans fats are harmful fats that can raise your “bad” cholesterol (LDL) while lowering your “good” cholesterol (HDL). This imbalance increases the risk of plaque buildup in your arteries, which over time, can lead to heart disease.
While some trans fats occur naturally, most are found in ultra-processed foods like packaged snacks, baked goods, and fried foods.
To protect your heart, aim to avoid trans fats whenever possible — check the label for terms like “partially hydrogenated oils,” a common source of these unhealthy fats.
Saturated Fat
Like trans fats, saturated fats can also raise your “bad” cholesterol, possibly contributing to heart disease. You’ll often find these fats in animal-based products like butter, fatty cuts of meat, and lard, as well as some plant oils like coconut and palm oil.
You don’t necessarily have to cut out saturated fats completely, but it’s wise to limit them and focus on healthier options.
Swap foods high in saturated fat for nutrient-rich sources of healthy fats, such as olive oil, avocados, and nuts.
Added Sugars
Added sugars — like those from high-fructose corn syrup and cane sugar — add calories without offering much nutritional value. They’re often hidden in processed foods and beverages, contributing to weight gain and increasing the risk of health issues like type 2 diabetes and heart disease.
To lower your intake, keep an eye out for these additives on the label and try to choose whole foods with natural sweetness, like fruits or honey. They’ll satisfy your sweet tooth while also delivering vitamins, minerals, and fiber.
6. Load Up on Vitamins and Minerals
A diet rich in vitamins and minerals can help you feel your best — whether that’s staying active and energized, boosting your immune system, or maintaining strong bones and muscles.
While not every food label lists all these nutrients, it’s important to know what they do and how they work together to support your health.
Here’s a quick guide to some key vitamins and minerals you might see on a food label:
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Vitamin A is essential for good vision, immune support, and skin health.
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Vitamin B can aid energy production, metabolism, brain function, and red blood cell formation. There are many types of B vitamins, often listed under other names like riboflavin (B2), niacin (B3), biotin (B7), and folate (B9).
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Vitamin C supports the immune system.
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Vitamin D helps with bone and muscle health and supports immunity.
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Vitamin K is vital for heart health, healthy blood clotting, and brain function.
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Calcium is key for strong bones and teeth, especially as you age.
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Iron helps red blood cells produce hemoglobin, the protein that carries oxygen throughout your body.
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Magnesium supports muscle function, regulates blood sugar, and aids in protein production.
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Potassium is crucial for nerve and muscle health, helping your body function smoothly.
7. Watch Out for Misleading Packaging
Food packaging often uses catchy terms to grab your attention, but they often don’t paint the whole picture. These terms can help you make smarter, healthier choices, but looking at the nutrition label is still important.
Foods might not be as “reduced” or “low” as you’d expect. And eating too much of them can undermine their value.
Let’s take a look at what these terms really mean:
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Low sodium. According to the FDA, a food is considered low-sodium if it has 5 percent or less of your daily value of sodium per serving. On the flip side, 20 percent or more means high sodium.
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Reduced fat, sugar, or sodium. This means the product has at least 25 percent less of a specific nutrient (like sugar, fat, or sodium) than its regular version.
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Low cholesterol. Foods with this label usually contain less saturated fat, which is great for heart health. But cholesterol is just one piece of the puzzle, so consider the overall nutritional profile.
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Superfood. While some foods like berries, leafy greens, and nuts are packed with nutrients, the term “superfood” is mostly marketing. No single food can replace a balanced, diverse diet, so aim for a healthy diet with variety instead of focusing on trendy labels.
How to Read Nutrition Labels: Key Takeaways
Learning to read a nutrition label and understanding nutrition facts empowers you to make eating choices. Here’s what to keep in mind:
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Start by looking at the serving size. This will help you interpret the rest of the nutrition label and help you practice portion control.
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Check the calories per serving. It’s also important to consider the nutrient density of the food, not just its calorie count.
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Look out for the key nutrients. When in doubt, try to prioritize foods with fiber and complex carbs, protein, and healthy fats while limiting added sugars and saturated and trans fats. Vitamins A, B, C, D, and K and minerals like calcium, iron, magnesium, and potassium also support your health.
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Watch out for buzzwords and check the nutritional labels for more details. Terms like “reduced-fat” can be helpful guides, but they can also be misleading, so read the fine print if you’re not sure.
This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.