Learn to Read a Nutrition Facts Label in 2025

You’re ready to eat healthier and improve your lifestyle for a stronger, more flexible body. You know you need to eat more protein and fiber, so next time you go grocery shopping, you do the responsible thing: read the nutrition labels on each food item you intend to buy.

All packaged foods and drinks have a nutrition label. Those little boxes don’t always make your life easier – they’re packed with numbers and terms that don’t say anything clearly. It’s easy to feel frustrated when you need to learn how to interpret all this information. 

I’m here to help you crack the code. Once you know how to read nutrition labels, you’ll feel like you’ve just unlocked the cheat codes for healthier eating. I dug deep, did the research, and even ran everything by our in-house nutritionist to make sure you’re getting info you can actually trust. So, let’s start deciphering!

What Is a Nutrition Facts Label?

The rectangular box you see on all packaged food is one of the most powerful tools for making informed food choices. The information it contains lets you compare products and make decisions that support your health goals. 

Whether you’re watching your sodium for heart health, counting carbs for diabetes management, or just trying to keep your snacks from derailing your fitness progress, that little label is your ally.

While most countries require some form of nutrition labeling, the format, what’s required, and how it’s presented can vary significantly. In the U.S, the nutrition label is mandated by the Food and Drug Administration (FDA) and provides a standardized breakdown of a food item’s nutritional content, from calories to vitamins, all in one quick snapshot.

Beyond individual goals, the Nutrition Facts label also plays a bigger public health role. It’s part of a broader effort to increase transparency in the food industry and help consumers make smarter, healthier choices in a market flooded with processed and convenience foods¹.

A Bit of History

The modern Nutrition Facts label was first introduced in 1994, following the Nutrition Labeling and Education Act (NLEA) of 1990. Before that, labeling was spotty and inconsistent. And even when it was there, it wasn’t standardized².

Fast forward to 2016, when the FDA rolled out a major update to make the label even more helpful. The new label placed a greater emphasis on calories and serving size, now displayed in bold for visibility³.

There’s also the addition of “Added Sugars” to help people differentiate natural from processed sugars, updated nutrient requirements (like adding potassium and vitamin D, which many people don’t get enough of), and serving sizes that more accurately reflect what people actually eat.

These changes were based on nutrition science and consumer behavior research, all aimed at making the label more useful in real-life decisions.

The Anatomy of a Nutrition Label

You’ll usually find the Nutrition Facts label on the back or side of packaged foods. In the US, all labels contain these essentials: calories, macronutrients (like fat, protein, and carbs), vitamins and minerals, % Daily Values, and even the ingredient list in most cases⁴.

Now, let’s break down each section to see what each number and term means.

Serving Size & Servings Per Container

At the very top of the Nutrition Facts label, you’ll spot Serving Size or Servings Per Container.

On the other hand, servings per container tell you how many serving sizes are in the whole package.

Let’s say you grab a pint of ice cream. The label might say:

• Serving size: ⅔ cup

• Servings per container: 3

If you eat the whole pint (and let’s be honest, that’s not hard), you’re not consuming 1 serving – you’re eating 3! So you’d need to multiply all the values on the label by 3 to know what you actually consumed. That 230-calorie indulgence just became 690 calories.

Many people are tripped up by the portion size vs. serving size dilemma. However, once you know that the serving size is the standard measurement used for the label (set by the FDA based on typical consumption), it’s easy to understand the difference. You can learn more about portion sizes in our in-depth guide.

Calories

Calories are the most recognized number on any nutrition label, since everyone knows about them. They’re also easy to spot since most labels print the number of calories in a larger font. 

It’s important to know that calories are only part of the story. They matter if you’re trying to lose, maintain, or gain weight, but where those calories come from matters even more⁵.

The 250 calories from a sugary soda are not the same as the 250 calories from a grilled chicken salad. The former gives you energy (briefly) and not much else. The latter provides protein, fiber, vitamins, and more sustained satiety.

In short, the number of calories you consume can help you manage your energy balance, but it doesn’t tell you anything about food quality. That’s why you’ll want to look beyond the big, bold number and dig into the rest of the label.

Macronutrients: Fats, Carbs, & Protein

Macronutrients, aka “macros,” are the big 3 nutrients your body needs in large amounts to function: fats, carbohydrates, and protein. The Nutrition Facts label breaks these down so you can see not just how much you’re getting, but also what kind.

Let’s take a closer look at each one and why it matters.

Total Fat & Types of Fat

Total Fat is the headline number, but what really counts is what’s underneath it. You’ll typically see 2 categories: Saturated Fat and Trans Fat. Some labels may include Unsaturated Fat (specifically monounsaturated and polyunsaturated), but this is up to each brand.

Now, what do all these types of fat mean, and what’s the difference⁶?

Saturated Fat is mostly found in animal products (like fatty cuts of meat, butter, and cheese) and some tropical oils (like coconut and palm). While small amounts are okay, diets high in saturated fat have been linked to higher LDL cholesterol levels, which can increase the risk of heart disease⁷.

Most trans fat is created through a process called hydrogenation (turning liquid oils into solid fats) and is found in some baked goods, fried foods, and processed snacks. According to recent studies, trans fats raise bad cholesterol, lower good cholesterol, and have no health benefits⁸. In fact, the FDA banned artificial trans fats in U.S. foods starting in 2018, though trace amounts may still be present due to loopholes⁹.

Unsaturated fats are the heart-healthy fats found in foods like nuts, seeds, avocado, olive oil, and fish. They may help lower cholesterol and reduce inflammation¹⁰.

Carbohydrates: Total, Fiber, & Sugars

Carbohydrates are your body’s preferred source of energy, and on the label, they’re broken down into Dietary Fiber and Total Sugars.

Let’s break these down:

Dietary Fiber is found in fruits, veggies, whole grains, legumes, and nuts. Fiber is good for your health because it helps digestion, promotes fullness, helps regulate blood sugar, and supports heart health¹¹.

There are two types of fiber: soluble (slows digestion, helps with cholesterol) and insoluble (adds bulk, keeps things moving), but they’re often grouped together on the label.

The Total Sugars column includes both naturally occurring sugars (like those in fruit and milk) and added sugars, which are extra sweeteners added by the manufacturer (cane sugar, high fructose corn syrup, honey, etc.). Too much added sugar is linked to weight gain, type 2 diabetes, and cardiovascular disease, so it’s best to pay extra close attention to this section¹².

Protein

Protein is the macronutrient the body uses for building and repairing muscles, organs, skin, enzymes, and hormones. It’s also great for keeping you full between meals, making it a go-to for people watching their weight or managing cravings.

The label will show how many grams of protein are in one serving, but not all proteins are created equal. Animal-based proteins (like meat, eggs, or dairy) are complete, meaning they contain all the essential amino acids your body needs. Many plant-based proteins are incomplete, but you can still meet your needs by eating a variety.

If you’re looking to stay full longer, support muscle recovery, or balance your meals, you should prioritize higher-protein choices when possible, especially in snacks and breakfast items.

% Daily Value (% DV)

On the right side of each Nutrition Label, there is a column of percentages. This is the % Daily Value (or % DV) and is your cheat sheet for understanding how much a nutrient contributes to your daily diet.

% DV is based on a 2,000-calorie-per-day diet, which is a general benchmark, not a one-size-fits-all number. Whether you need more or fewer calories depends on your age, sex, activity level, and health goals.

But even if your calorie needs are different, % DV is still a useful tool for comparing nutrients across different foods.

To figure things out without doing too much math, apply the 5-20 Rule:

• 5% DV or less = Low in that nutrient

• 20% DV or more = High in that nutrient

For example, if a granola bar has 4% DV of sodium, that’s low. You’d need to eat 25 of these bars to meet your Daily Value for salt. On the other hand, if the same bar has 25% DV of added sugars, that’s quite high. If you eat 4 of them, you’ve already covered your Daily Value of sugar.

Now that you know what these percentages mean, it’s easier to identify foods that are nutrient-rich (like fiber, calcium, or iron) and avoid those that are nutrient-poor but calorie-dense (like added sugars or saturated fat).

Micronutrients: Vitamins & Minerals

Vitamins and minerals don’t provide calories, but they’re essential for everything from energy production to immune function.  

Most Nutrition Facts labels show you values for:

• Vitamin D: Crucial for calcium absorption and immune health

• Calcium: Key for strong bones and teeth

• Iron: Helps your blood carry oxygen (especially important for menstruating individuals)

• Potassium: Supports heart and muscle function, and helps manage blood pressure

These nutrients were chosen because many people don’t get enough of them. That’s why the % DV column is especially helpful here, as it tells you if a particular food item is a good source of something you might be lacking. 

A high % DV (≥20%) of these essential micronutrients can make a big difference in your daily nutrient intake. You’ll usually find values this high in fortified cereals, leafy greens, legumes, and dairy products.

Other Label Elements

Besides the main nutrient breakdown, the Nutrition Facts label offers a few extra information, such as cholesterol, sodium, allergens, and a footnote.

The cholesterol value shows the amount of dietary cholesterol in one serving of the food, measured in milligrams (mg). This number tells you how much cholesterol you’re getting from animal-based ingredients like meat, dairy, or eggs (plants don’t contain cholesterol). It does not reflect your blood cholesterol levels, but it’s still smart to pay attention to this value (300 mg per day is the general recommendation for healthy adults).

The Sodium value is also important because Americans get far more than the recommended amount, which is 2,300 mg per day. Too much sodium can raise blood pressure, increasing the risk of heart disease and stroke¹³.

Lastly, at the bottom of some Nutrition Facts labels, you’ll find a footnote about daily values (a reminder that 2,000 calories is the average baseline) and/or allergen statements like “Contains: Milk, Soy, Wheat.” These are required for the top 9 allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans, and sesame as of 2023 in the U.S.)¹⁴.

The Science & Logic Behind the Label

The Nutrition Facts label was designed with the help of nutrition science and public health data. Its design and information displayed are not random, even if it’s not perfect. So, let’s have a look at why today’s label looks the way it does (I will only discuss the FDA-approved, U.S version here).

The current design was planned with 3 key goals in mind:

• Standardization: The uniform format lets consumers easily compare products, whether you're looking at frozen dinners or salad dressings. You know exactly where to find calories, fats, sugars, and serving sizes every time.

• Impact: The nutrients featured most prominently (like calories, fats, added sugars, and sodium) were chosen because of their links to chronic diseases such as obesity, heart disease, high blood pressure, and type 2 diabetes.

• Transparency: It’s meant to empower people to make informed decisions, whether for dietary restrictions, chronic conditions, or regular health goals.

The layout you know today was decided by the 2016 makeover, which came with several important updates, like writing the number of calories in a big, bold font and making the Added Sugars section mandatory. 

Before 2016, labels only showed total sugar, leaving you guessing how much came from natural sources (like fruit or milk) vs. added sweeteners. Now, “Added Sugars” has its own line, with a % Daily Value, which is extremely helpful when you want to avoid sneaky sources of sugar.

What the Label Doesn’t Show

The Nutrition Facts label is a useful tool, but it has limits. For instance, it doesn’t account for individual differences that occur with age, sex, level of activity, or health status. This is why you have to learn more about nutrition and what it means to eat healthy for your own needs.

If you’re a sedentary desk worker, you need to watch your sodium or calorie intake more closely than an endurance athlete who’s burning thousands of calories a day. The label is built around the average needs of a general adult following a 2,000-calorie diet, so take it with a grain of salt (even if you need to watch your sodium intake).

Also, the label doesn’t tell you anything about the quality of ingredients, level of food processing, the presence of artificial additives or preservatives, or environmental or ethical factors. So, scan those labels, but make sure to expand your nutrition knowledge as much as possible.

Common Label-Reading Mistakes

It happens. Even when you’re familiar with the label and understand all its elements, you can still fall into some of these pitfalls. So, let’s break them down one by one and see why so many people trip on them. 

Ignoring Serving Size

This is hands-down the most common label mistake, and why so many people have trouble understanding portion sizes.

A bottle of iced tea? It looks like a single serving, but if you check the label, you might learn it contains 2.5 servings, each with 90 calories. Drink the whole thing, and you’ve consumed 225 calories without even realizing it.

The same goes for some of the most beloved snacks, such as popcorn, chips, or cookies.

The solution: make a habit of always checking the Serving Size and Servings Per Container information. If you eat more than one serving, make sure to multiply the calories and nutrients accordingly. Being aware of how much you consume is the first step to a healthier lifestyle.

Fixating on One Nutrient

We’ve been told that fats, carbs, and sugar are the devils of the nutrition world. In reality, things are not that simple, and fixating on one single nutrient prevents you from seeing the bigger picture¹⁵.

Let’s say you’re avoiding fats. This may lead you to choose products labeled as “fat-free.” On the surface, there’s nothing inherently wrong with this practice, but then you learn that manufacturers use added sugars to replace the fat¹⁶. 

The solution: Eat a balanced diet. Focus on calories, macronutrients (fat, carbs, protein), fiber, and % Daily Values, and avoid making decisions based on a 1 nutrient.

Ignoring Sodium

Sodium doesn’t always get the spotlight it deserves, but it’s lurking in plenty of “healthy-looking” foods. Soup, frozen meals, salad dressings, and deli meats can be low in calories, but sky-high in sodium (sometimes over 1,000 mg per serving, which is nearly half your daily limit)¹⁷.

The solution: Always check the sodium value, and look for items labeled “low sodium” (140 mg or less per serving) whenever possible.

Falling for Front-of-Package Claims

Words and phrases like all natural, low fat, heart-healthy, or made with whole grains sound impressive, but they don’t always match the nutrition facts on the back. 

These claims are part of a product’s marketing strategy and don’t hold too much power (or shouldn’t) since they are not regulated by the FDA. Therefore, unless they are blatantly misleading, these buzzwords are there to attract and convince¹⁸. 

That’s why reading the back label is your best defense. Take it like this: the front is for the hype lives, and the back is for the full truth. So, always flip the package over and check the Nutrition Facts and the ingredient list¹⁹.

🌏International Differences to Keep in Mind

The Nutrition Facts label looks different in other corners of the world. That’s due to different standards, layouts, and even definitions when it comes to labeling food²⁰. If you travel often or you just love trying foods from other countries, it’s best to be aware of these differences²¹.

Here’s a quick tour of how nutrition labels vary across the globe:

Things are also changing in other parts of the world²⁴. For instance, Brazil has recently mandated black warning labels on the front of products high in sugar, sodium, or saturated fat²⁵. Mexico, on the other hand, uses stop-sign-style icons to flag excess sugar, calories, sodium, or fat²⁶. Lastly, India is also joining the gang by introducing color-coded labels (red dots for high levels of nutrients of concern).

TL;DR – What to Look for on a Nutrition Label

How can I use the Nutrition Facts label to find the foods I want for my specific needs? Sure, it’s nice to learn how to read these labels, but at a quick glance, most people don’t go past the number of calories.

If you want to make smarter choices in seconds, here’s how to scan the label like a pro. I have specific tips based on what you’re looking for.

✅If You Want Something Healthy in General

You're not trying to meet a specific goal; you just want to eat well. 

Look for:

• Low Saturated Fat: Aim for <10% Daily Value per serving

• Low Added Sugars: <5 g per serving (bonus points if it has 0 g!)

• Low Sodium: <140 mg per serving is considered low

• Fiber: ≥3 g per serving is good, ≥5 g is excellent

• Balanced Calories: Somewhere in the 150–300 calorie range per serving (for snacks)
  
  

💡 Pro Tip: Choose foods with a short, recognizable ingredient list and minimal additives. And remember the 5-20 Rule: look for 5% DV or less of things you want less of (like sodium) and 20% DV or more of things you want more of (like fiber or calcium).

🔥 If You’re Focused on Weight Loss

Calorie control is key here, but so is satiety (feeling full), so you don’t end up raiding the pantry an hour later.

Look for:

• Calories: Around 100–200 per serving for snacks and 300–500 for meals

• Protein: ≥10 g per serving for fullness and muscle maintenance

• Fiber: ≥5 g per serving to slow down digestion and feel full for longer

• Low Added Sugars: <5 g per serving, ideally none

• Low Saturated Fat: <5% DV

💡 Pro Tip: Watch out for so-called healthy marketing labels that disguise high-calorie items (e.g., granola bars with 17 g added sugar). Always check the actual numbers.

💪 If You Want a High-Protein Option

Whether you're trying to build muscle, maintain lean body mass, or just avoid that 3pm crash, protein is your friend. 

Look for:

• Protein: ≥15 g per serving for meals and ≥10 g for snacks

• Low Added Sugar: High-protein doesn’t mean high-sugar

• Calories: Depends on your goals, but most protein-focused products fall in the 200–400 calorie range

• Carbs: Lower carbs (≤15–20 g) may be preferable for some, but not always necessary

Common high-protein items are Greek yogurt, protein bars, cottage cheese, edamame, tuna packs, nut butters, and lentil-based pastas. For more, check out our guide to a high-protein diet.

🏃 If You’re Living an Active Lifestyle

You move a lot, whether it’s workouts, sports, or you just have a fast-paced life. Your body needs fuel to support your endeavors.

Look for:

• Calories (you may need more): Try to get 300 to 500+ per meal and 200+ per snack

• Carbs: Look for 25 to 40+ g, especially before/after exercise

• Protein: 15 to 25 g per meal and 10 to 15 g per snack to support recovery

• Electrolytes: Sodium and potassium matter if you're sweating a lot

• Sugars: A little natural sugar (like from fruit) can help replenish energy, but skip the added stuff when you don’t need the boost

FAQ

What must be included on the nutrition facts label?

In the U.S., the FDA requires labels to list: serving size, calories, total fat, cholesterol, sodium, total carbohydrates, protein, and key micronutrients. % Daily Values for these are also required, and manufacturers can include other nutrients voluntarily. 

How accurate are the calorie counts on nutrition labels?

These are generally accurate within 20%, as allowed by FDA regulations. That means a food labeled 200 calories per serving could legally have up to 240. Why the wiggle room? Calorie estimates are based on averages from lab tests and standardized formulas, and natural variations in ingredients can affect the actual count.

What do terms like “low-fat,” '”reduced sodium,” and “light” actually mean?

The FDA regulates these terms, but they don’t always mean what you think. Low-fat means ≤3 g fat per serving, reduced sodium means at least 25% less sodium than the regular version, and light can refer to fat or calories (at least 50% less fat or 1/3 fewer calories than the original).

Why do some nutrients show % Daily Value while others don't?

The % Daily Value (%DV) is shown for nutrients with a recommended daily intake established by the FDA, such as calcium, iron, sodium, and saturated fat. If a nutrient doesn’t have a formal daily value, it won’t show on the label. Also, manufacturers only need to include %DV for required nutrients, and listing others is optional.

What is the 5/20 rule?

The 5/20 rule is a handy shortcut for interpreting % Daily Values on nutrition labels. This rule helps you quickly spot whether a food is rich or poor in specific nutrients, especially when comparing products side by side. It’s not a hard rule, but a useful general guide.

References

1. https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/fdas-nutrition-initiatives

2. https://www.ncbi.nlm.nih.gov/books/NBK209859/

3. https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/changes-nutrition-facts-label

4. https://www.cdc.gov/healthy-weight-growth/healthy-eating/nutrition-label.html

5. https://www.health.harvard.edu/blog/theres-no-sugar-coating-it-all-calories-are-not-created-equal-2016110410602

6. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC10495817/

8. https://www.who.int/news-room/fact-sheets/detail/trans-fat

9. https://www.fda.gov/food/food-additives-petitions/trans-fat#

10. https://pmc.ncbi.nlm.nih.gov/articles/PMC6483656/

11. https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/

12. https://pubmed.ncbi.nlm.nih.gov/26376619/

13. https://www.cdc.gov/salt/about/index.html

14. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/food-allergies-big-9

15. https://pmc.ncbi.nlm.nih.gov/articles/PMC5133084/

16. https://pmc.ncbi.nlm.nih.gov/articles/PMC4742721/

17. https://www.fda.gov/media/84261/download

18. https://pmc.ncbi.nlm.nih.gov/articles/PMC6769963/

19. https://www.webmd.com/diet/news/20250514/why-healthy-food-labels-fool-even-savvy-shoppers

20. https://foodlabelmaker.com/blog/labeling-regulations/nutrition-labels-country/

21. https://www.saltwellsalt.com/news/nutritional-labeling-different-countries-different-approaches/

22. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/

23. https://food.ec.europa.eu/food-safety/labelling-and-nutrition/food-information-consumers-legislation/nutrition-labelling_en

24. https://www.sciencedirect.com/science/article/abs/pii/S0963996924015965

25. https://www.advocacyincubator.org/news/2022-11-08-brazil-implements-front-of-package-warning-labels

26. https://www.thinkglobalhealth.org/article/look-food-warning-labels-mexico