How to Read a Nutrition Facts Label

Today, the idea that food packages can show us at a glance how many calories and grams of sugar a product has seems like a given, but the Nutrition Facts label didn’t exist 50 years ago. “The Nutrition Facts label became more commonplace in the 1970s, when more health and nutrition claims started showing up on food packaging,” says Kim Yawitz, RD, a dietitian and gym owner in St. Louis. “However, it wasn’t required on most packaged foods until the early 1990s.”

"You’ll find the label on any food or drink that comes in a package,” says Elisa Bremner, RDN, who’s based in Armonk, New York, and is an adjunct professor at Westchester Community College. This includes drinks like canned soda, packaged energy bars, and frozen meals — although exemptions are given for companies with limited distribution. You also won’t find a Nutrition Facts label on fresh whole foods like bananas and strawberries, because those typically have the same nutritional composition from item to item, while commercially produced granola bar brands can vary a lot, Bremner says. The United States Department of Agriculture (USDA) does keep a searchable database of whole foods if you’re curious about their nutritional breakdown.

• Calorie Count It's now in larger, bolder text.
• Serving Size With the new label, they’re more representative of the portions people actually eat. In the past, for example, a 20 ounce (oz) bottle of soda may have included nutritional information for more than one serving, even though most people would consume the entire bottle in one sitting, according to the Centers for Disease Control and Prevention (CDC).

  [6]

   Updated serving sizes provide a more realistic estimate of the calories actually being consumed. It’s important to note that serving sizes are not recommended portion sizes. And for foods that might be consumed in one sitting — such as a bag of chips — the new label features dual column labels that provide calorie and nutrition information for both one serving and for the whole package.
• Added Sugar There is now a separate line to show how much of the total sugar comes from added versus natural sources.
• Good Fat vs. Bad Fat Nutrition labels now break down how much of the total fat in a product comes from saturated and trans fats, which are bad fats.
• New Nutrients Labels are now required to show vitamin D and potassium content (vitamins A and C are no longer required, likely because they are no longer considered “nutrients of concern,” says Bremner).
• Lower Sodium Limit Food labels reflect the new, slightly lower RDA of 2,300 milligrams (mg) per day (down from 2,400 mg per day).

First, know that, as the label itself states, the included nutritional info is based on a 2,000-calorie-a-day diet. Your personal nutritional needs may vary, however. At the top of the label, you’ll see the serving size listed as both an amount (for instance, one pie or 12 crackers) and a weight in grams (g). The info below applies to that serving size or amount.

“This information is meant to be based on the amount a person typically eats of the product, like one cup of cereal,” says Andrea Goergen, RDN, the owner of Cultivate Healthy in Washington, DC. “It is important to note, however, that some similar products use different serving sizes, like ¾ cup of cereal, making it important to pay attention to accurate nutrition comparisons.”

Calories are listed on the Nutrition Facts label first, in a larger bolder font than the rest of the label. Below them you’ll find the specific amounts of macronutrients — fat, carbohydrates, and protein — plus sodium and cholesterol listed in grams (g) or milligrams (mg), with the percentage of the daily value (DV) that amount delivers in a column to the right.

It’s important to note that on a Nutrition Facts label, both fat and carbohydrates have separate lines below their totals to show how many of those grams come from different types of fat (saturated fat and trans fats) or carbs (fiber, total sugars, and added sugars). This is helpful for judging whether the majority of those nutrients come from healthy sources (such as heart-healthy mono- or polyunsaturated fats) or unhealthy ones (such as trans fats).

“I typically tell my clients to limit saturated fat to 10 percent of their total daily calories and to look for foods that have some total fat with little to no saturated fat on the label,” Yawitz says.

Similarly, carbohydrates can be broken into healthy sources like fiber and unhealthy ones, like added sugar. “Added sugars are one of the newer features on the Nutrition Facts label and are an indication of how much sugar has been added to the product in manufacturing,” says Goergen. Some sugars, like lactose in milk, occur naturally, but others, including cane sugar, honey, maple syrup, agave, and molasses, may be added as sweeteners. This label change makes that distinction clear.

In the bottom portion of the nutrient label are the main vitamins and minerals that are required to be included: vitamin D, calcium, iron, and potassium. “The updated Nutrition Facts label includes detailed information about calcium, vitamin D, iron, and potassium, simply because most Americans don’t get enough of these nutrients,” says Yawitz. A food may — and likely does — have additional nutrients, but they are typically not called out on the label. To get any given food’s complete nutrition info, you can contact the manufacturer directly.

“It's good to be acquainted with all parts of the label,” says Bess Berger, RD, the owner of Nutrition by Bess in Teaneck, New Jersey. She notes that most people do not need to pay much attention to how much cholesterol a product contains. The current thinking on cholesterol is that saturated fat has much more of an impact on blood levels of cholesterol than intake of dietary cholesterol itself.

To make the “healthy” claim, a food product needs to:

• Contain a certain amount of food from at least one of the food groups or subgroups (such as fruit, vegetables, grains, fat-free and low-fat dairy, and protein foods)
• Not exceed specific limits for added sugars, saturated fat, and sodium

Still, what’s considered “healthy” in general may not be healthy for you, in particular. “Really, how healthy a product is depends on what you need medically and personally,” says Goergen. “If you have been provided specific dietary recommendations [by a registered dietitian or doctor], you can use the labels to track your intake.”

And this is when DVs really come in handy. “They provide quick guidelines for choosing healthier packaged foods,” says Yawitz. “Whenever possible, I have my clients aim for a percent daily value of 5 percent or lower for added sugar, sodium, and saturated fat — all nutrients that can increase your risk of chronic disease.”

The label can also help you create balanced meals. “Any packaged food that is high in total carbohydrates should also have a bit of fat, protein, or fiber,” adds Yawitz. “These nutrients can help keep blood sugar levels stable and prevent sweets cravings later in the day.”

When reading a Nutrition Facts label, look at the serving size first. “This helps put the nutrient information into context and allows comparison between products,” says Goergen. Serving size is the amount of food customarily consumed for a particular food, not the recommended portion size. If, for example, the serving size for a food is ½ cup and you eat 1 cup, you'll be getting double the calories, fat, and other nutrients. It's not a bad idea to actually measure out the recommended portion sizes of the food to ensure you’re eating the amount you think you are.

Serving size is also important when comparing products. “You want to make sure that you’re comparing apples to apples, so converting different serving sizes to the lowest common denominator can be extremely helpful,” says Goergen. “For instance, how does 5 g of fiber in a ½ cup serving of cereal compare with 7 g of fiber in a ¾ cup serving? If you actually eat one cup of cereal, you would get 10 g of fiber from the first and [about] 9 g of fiber from the latter.”

Here are some other things to look for on a Nutrition Facts label to make healthier food choices.

• Scan for fiber. Choose foods that are good sources of fiber, meaning they contain at least 2.5 g per serving. A high fiber food contains 5 g or more of fiber.
• Compare similar products. “I recommend comparing labels to limit added sugar and to find lower-sodium versions of the products that you love,” says Goergen.
• Scrutinize added sugar. Most of the sugar in the American diet comes from packaged foods, such as sugar-sweetened beverages, desserts, and snacks, according to the CDC.

  [16]

   The current dietary guidelines recommend limiting added sugar intake to less than 10 percent of your total daily calories. For a 2,000 calorie per day diet, that means no more than 12 teaspoons (tsp) of sugar (about 50 g) a day.

  [16]

• Be wary of front-of-package claims. “Food manufacturers use all kinds of catchphrases and buzzwords to make their products stand out on grocery shelves,” says Yawitz. “But unfortunately, many of these claims — like ‘natural’ — are meaningless.”
• Glance at the ingredients list. Ingredients are listed in the order of quantity by weight. So if a food’s first ingredient is sugar or corn syrup, it’s not a nutritious choice. If it’s whole-grain flour, then it's probably a good choice. This is also a good place to spot allergens or other things you may want to avoid. “A lot of packaged foods contain surprise ingredients,” says Yawitz. “The ingredients list clearly states whether a food contains any of the major food allergens, which you might see in parentheses next to an ingredient, like ‘whey (milk)’ or listed after the word ‘contains’ at the end of the list.” The FDA has a good reference for spotting major allergens.

It can be slightly more complicated to choose the right foods when you live with a chronic condition. You can learn how to use the Nutrition Facts label optimally for your specific health condition, especially if you have guidance from a registered dietitian-nutritionist who is well versed in managing your specific health issue.

For example, women with polycystic ovarian syndrome (PCOS) will want to pay particular attention to carbohydrates. “As a PCOS dietitian, I tell clients that the most important part of the label is often carbs and sugar,” says Berger. “A good rule of thumb to keep in mind is that a traditional slice of bread contains about 15 g of carbs. When you have a snack that is 32 g of carbs, you're eating about the equivalent of two slices of bread. This might be a lot or it might not. It depends on how you balance your intake.”

Other chronic health conditions have similar considerations. Here are some basic things to know if you want to …

Manage Type 2 Diabetes

Protein and fat also slow the release of glucose, so you have a bit more leeway on carbs when you choose a food that is more balanced by macronutrients, Bremner says. In addition to choosing a food with a moderate amount of carbs, it’s also important to choose one that contains protein, fiber, fat, or some combination of these, or to pair the food with a source of these nutrients, such as whole-grain crackers with peanut butter. Sharon Puello, RD, CDCES, a certified diabetes care and education specialist in Yonkers, New York, recommends choosing foods that contain 3 or more grams each of protein and fiber per serving.

Control Inflammatory Conditions Such as Eczema, Rheumatoid Arthritis, or Multiple Sclerosis

Anti-inflammatory diets have become popular, and sites such as the National Eczema Association, Arthritis Foundation, and National Multiple Sclerosis Society each have dietary information and guidelines for those specific conditions.

“When you’re living with inflammatory conditions, reviewing a food's added sugar content is key, as sugar can contribute to inflammation,” says Puello. “It would be ideal to take in as little as possible, without switching to nonnutritive sweeteners.” You’ll also want to check the ingredients list for foods that you may be allergic to, which is a concern especially with eczema.

Manage Digestive Conditions Such as Ulcerative Colitis or Crohn’s Disease

The Crohn’s & Colitis Foundation has information and dietary recommendations on its website.

“While oftentimes we try to choose foods with high fiber content to help positively affect digestion, in some instances we’re looking for the reverse,” says Puello. “In ulcerative colitis and Crohn’s flares, as well as diverticulitis, low-fiber foods are often the key to relief.”

What exactly does this mean? “In these cases, you would be looking for foods with 1 g or less of fiber per serving,” explains Puello. “When you have ongoing digestive issues, checking the ingredients section of the nutrition label is also very important, as being able to identify what may have triggered a flare in your condition starts with knowing what’s in the foods you’re eating.”

Mitigate Risk Factors for Heart Disease Such as High Cholesterol or High Blood Pressure

The American Heart Association lists dietary guidelines and recommendations for heart health on its website.

When it comes to controlling high cholesterol, pay particular attention to saturated fat, trans fats, and added sugars. “Regarding high cholesterol and risk for heart disease, saturated fat is still the number to watch, although research now shows that sugary foods also contribute to risk,” says Bremner. “On the flip side, look for foods that are high in fiber — the ‘broom’ that helps sweep cholesterol from our system!”

For trans fats, nutrition labels are tricky. “The Nutrition Facts label can have 0 g listed next to trans fat, as long as the product has less than 0.5 g of trans fat per serving,” says Goergen. “That goes for any of the nutrients, including saturated fat and cholesterol. So a simple trick is to look in the ingredients list for ‘partially hydrogenated’ oils to see if any trans fats have been added.” Another ingredient that may be a source of trans fats? Shortening.

When possible, as with canned beans, look for “no-salt-added” foods. “Beware of products labeled ‘reduced sodium,’ says Bremner. “It's all relative, and a reduced-sodium soy sauce might still contain over 500 mg of sodium per tablespoon.”

Maintain a Healthy Weight or Lose Weight

But don’t forget other nutrients. “Obviously calories are important, but they don't give you the whole picture,” says Bremner. “You want to scan the label for protein, fiber, and fat (in moderation), all of which will help keep you full for longer.”

And don’t necessarily reach for fat-free foods. Some, such as fat-free peanut butter, may contain added sugar to compensate for the alteration. “A lot of times when people are looking to lose weight, they look for fat-free foods,” says Puello. “But fat slows digestion, helping you feel fuller for longer.”

Build Muscle or Fuel Your Cardio Workout

“You need protein to build muscle, and you also need carbohydrates,” says Bremner, “Carbohydrates are our body's primary fuel, and proteins are the building blocks — so combined they provide energy and essential material.”

That said, what you choose to eat before a workout really depends on what type of workout you are fueling. “If you're the person going to the gym for a leisurely stroll on the treadmill to get in some movement, then your regular meals throughout the day are likely sufficient,” says Puello. “But if you engage in routine strenuous activity, you want a higher-carb food. Because fiber and fat can slow down digestion, this is one time where your ideal food is lower in fiber and fat. When looking at a nutrition label, your target food is high in carbs, low in fat and fiber, and with some protein included.”

• Whether you’re dealing with special dietary issues or just want to make more informed, healthier choices about food, Nutrition Facts labels can help. Updated labels, which include larger calorie counts and better representation of realistic serving sizes, are designed to help consumers make more informed dietary choices.
• It’s important to consider your individual daily nutritional needs, because the label info is based on a standard 2,000-calorie diet, and might not align with personal dietary requirements, particularly those dealing with chronic conditions or if you’re trying to lose weight.
• Learning to read these labels can not only help you eat healthier but can also be a valuable tool in managing or mitigating chronic health conditions like diabetes or heart disease. Ultimately, having nutrition information at your fingertips and knowing how to use it will improve your overall diet quality.