How can you use the Nutrition Facts label to make healthy decisions?

October 29, 2025 •

5 min read

Research from the U.S. National Health and Nutrition Examination Surveys shows that people who frequently read nutrition labels are more likely to meet dietary recommendations for key nutrients like fiber. Learning how can you use the Nutrition Facts label to make healthy decisions empowers you to take charge of your diet.

Quick Summary

Decoding the Nutrition Facts label helps you assess a food's nutritional value, manage portion sizes, and compare products effectively. Understanding serving information, calories, and key nutrients is crucial for making informed choices that support your health goals.

Key Points

Serving Size Matters: Adjust calorie and nutrient counts based on the number of servings you actually consume, not just what is listed for a single serving.
Apply the 5/20 Rule: Use the %DV to quickly assess if a food is high (20% or more) or low (5% or less) in a particular nutrient.
Limit Saturated Fat, Sodium, and Added Sugars: Choose products with low %DVs for these nutrients to support heart health and manage weight.
Prioritize Fiber and Key Vitamins: Look for high %DVs of beneficial nutrients like dietary fiber, Vitamin D, calcium, and potassium.
Check the Ingredients List: Ingredients are listed by weight, so the first few items reveal the most abundant components of the food.
Compare Products Directly: Use the 'per 100g' values or %DVs to compare similar products and find the healthier option.
Avoid Misleading Claims: Ignore marketing buzzwords like 'low-fat' and focus on the hard data presented on the Nutrition Facts panel.

Starting at the Top: Serving Information and Calories

The Nutrition Facts label is a powerful tool, and the first place to look for information is the serving size. All other data on the label, from calories to vitamins, is based on this amount. A common mistake is to assume the entire package is a single serving. For example, a bag of chips might contain two servings, meaning you need to double the listed calories and nutrient amounts if you eat the whole bag. Being mindful of serving sizes is a foundational step for managing your overall calorie intake and weight. A food item with high calories per serving can still fit into a healthy diet, but only if you adjust your portion accordingly. Pay close attention to both the 'Serving Size' and 'Servings Per Container' to ensure you accurately understand what you're consuming.

The 5/20 Rule: Decoding Percent Daily Value (%DV)

The Percent Daily Value (%DV) is a crucial metric on the Nutrition Facts label that offers a quick snapshot of a food's nutrient content. The FDA provides a simple guideline for interpreting this value: the "5/20 Rule".

5% DV or less indicates a food is a low source of that nutrient. For nutrients you want to limit, such as saturated fat and sodium, a low %DV is preferable.
20% DV or more means a food is a high source of that nutrient. For beneficial nutrients like fiber, vitamin D, and calcium, a high %DV is a good target.

This rule allows for quick comparisons between products without needing to be a nutritionist. By scanning the %DV column, you can rapidly assess which option better aligns with your dietary goals. For instance, if you're trying to increase fiber intake, you'd choose the product with a higher %DV for fiber.

Knowing What to Limit: Saturated Fat, Sodium, and Added Sugars

Certain nutrients should be limited in your diet to support long-term health. The updated Nutrition Facts label makes it easier to spot these components.

Saturated Fat: Consuming too much saturated fat can increase the risk of cardiovascular disease. The label helps you monitor this, and aiming for low %DV is a good strategy. The label also lists trans fats, and you should aim for 0 grams.
Sodium: High sodium intake is linked to elevated blood pressure. The %DV for sodium helps you identify high-sodium products, so you can choose foods with lower percentages to stay within daily recommendations.
Added Sugars: Unlike natural sugars found in fruits, added sugars provide excess calories without much nutritional value. The new label explicitly lists 'Added Sugars', allowing you to make more informed choices to reduce your intake.

Seeking Nutrients to Get More Of

In contrast to the nutrients to limit, the label also highlights those your body needs more of for optimal health. These are often nutrients of public health concern because many people do not get enough.

Dietary Fiber: Found in whole grains, fruits, and vegetables, fiber promotes digestive health, aids weight management by increasing a feeling of fullness, and can help lower blood cholesterol. Look for high %DV values for fiber.
Vitamin D and Calcium: Both are essential for strong, healthy bones. High %DV for these nutrients supports bone health and can help reduce the risk of osteoporosis.
Iron: This mineral is vital for carrying oxygen throughout the blood. Those with anemia or specific dietary needs, like vegetarians, should pay close attention to iron levels on the label.
Potassium: Helps control blood pressure and is another beneficial nutrient to seek in higher quantities.

Beyond the Panel: What the Ingredients List Reveals

Below the numerical data, the ingredients list offers another layer of insight. Ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest portion of the food.

A product with whole foods (like 'whole-grain oats' or 'chicken breast') listed first is generally a better choice than one beginning with refined ingredients, sugars, or artificial additives.
The ingredients list is also crucial for identifying hidden sugars, which might be listed under less common names such as high-fructose corn syrup, dextrose, or evaporated cane juice.

Comparing Products for Healthier Choices

When faced with two similar products, a quick comparison using the Nutrition Facts label can help you decide. Many labels also list nutrients 'per 100g' or 'per 100ml,' which is useful for comparing items with different serving sizes. Let's compare two hypothetical cereal options:

How to Compare Two Cereal Options


Feature	Cereal A (per serving)	Cereal B (per serving)	Healthier Choice	Rationale
Serving Size	1 cup (30g)	1 cup (30g)	Both	Equivalent serving size allows for direct comparison.
Calories	120	180	Cereal A	Lower in calories, helping with weight management.
Saturated Fat	0% DV	5% DV	Cereal A	Lower %DV is better for heart health.
Sodium	12% DV	4% DV	Cereal B	Lower sodium content is better for blood pressure.
Added Sugars	15g (30% DV)	3g (6% DV)	Cereal B	Significantly lower added sugar content.
Dietary Fiber	3g (11% DV)	7g (25% DV)	Cereal B	Higher %DV is better for digestive health and fullness.

In this example, while Cereal A is lower in calories, Cereal B is a more nutrient-dense choice with less added sugar and sodium, and more fiber. The comparison highlights that focusing on one metric, like calories, can be misleading. A holistic view, including %DV for key nutrients, is essential.

Conclusion: Making the Label Your Ally in Healthy Eating

Far from being a confusing block of text, the Nutrition Facts label is your guide to making informed, healthy decisions about your diet. By understanding the basics—starting with serving size, using the 5/20 rule, and interpreting the ingredients list—you can select foods that align with your health goals, whether that's managing weight, limiting sodium, or increasing your fiber intake. Empower yourself to look beyond marketing claims and choose products based on their actual nutritional content. The skill of reading a food label is one of the most powerful tools in a lifelong journey of healthy eating. You can find more information and interactive tools from the U.S. Food and Drug Administration (FDA) at their official resource page.

Frequently Asked Questions

The serving information is the first thing you should check. All other nutritional values are based on this amount, so understanding the serving size and servings per container is key to accurately interpreting the label.

To compare two products fairly, use the 'per 100g' or 'per 100ml' column if available, as this standardizes the measurement regardless of varying serving sizes. Alternatively, use the %DV to compare percentages for key nutrients.

The '5/20 rule' is a simple guide for the %Daily Value (%DV). A food with 5% DV or less of a nutrient is considered low, while 20% DV or more is considered high. This helps you quickly decide if a product is a good source of a nutrient you want more of or should be limited.

You should aim for low %DVs of saturated fat, sodium, and added sugars. Conversely, aim for high %DVs of beneficial nutrients such as dietary fiber, Vitamin D, calcium, iron, and potassium.

The ingredients list shows all components of a food in descending order by weight. It is important because it reveals the true composition of the product, helps identify hidden sugars or additives, and is crucial for those with allergies.

The label helps with weight management by clearly stating the calories and serving size. Being aware of the calorie count per serving and adjusting your portion size accordingly is fundamental for controlling energy intake.

Not necessarily. Food manufacturers sometimes add extra sugar to improve the taste of 'low-fat' products. It is important to read the full Nutrition Facts label to compare the overall nutritional profile, including added sugars and sodium, rather than relying on a single claim.

The FDA updated the label to better reflect current dietary science and consumption patterns. Key changes include a larger, bolder calorie count, updated serving sizes based on what people actually eat, and the clear separation of 'Added Sugars'.