How to read and interpret food labeling?

November 1, 2025 •

5 min read

According to a 2020 study, a significant portion of consumers misinterpret food labels, leading to less healthy purchasing decisions. This makes learning how to read and interpret food labeling a vital skill for managing your health and making informed dietary choices.

Quick Summary

Understand the essential components of a food label, from serving sizes and nutrition facts to the ingredients list and health claims, to confidently choose nutritious products.

Key Points

Serving Size is Key: Always check the serving size and number of servings per container, as the label's information corresponds to that specific portion, not the entire package.
Decode the Ingredients List: Ingredients are listed by weight, so the first few items reveal the most abundant components. Look out for hidden names for sugar and fat.
Leverage Percent Daily Value (%DV): Use the %DV to quickly assess nutrient levels, remembering that 5% or less is low and 20% or more is high for a given nutrient.
Distrust Marketing Claims: Be cautious of claims like 'natural' or 'light' on the front of packaging. Always cross-reference with the detailed information on the back.
Understand Date Markings: Recognize the difference between 'Use by' (safety) and 'Best before' (quality) dates to ensure food safety and minimize waste.
Prioritize Low-Saturated Fat and Sodium: Aim for products with lower %DV for saturated fat and sodium to reduce the risk of heart disease and high blood pressure.

Deciphering the Nutrition Facts Panel

At the core of every packaged food item is the Nutrition Facts panel, which provides a detailed breakdown of the product's nutritional content. By understanding each section, you can quickly assess how a food fits into your overall diet.

Understand Serving Information

The first thing to look at is the serving size and servings per container. Many people are surprised to find that a single package contains multiple servings. For example, a bottle of soda may contain 2.5 servings. If you consume the entire bottle, you must multiply all the listed nutrient amounts by 2.5 to get the true nutritional intake. Always compare your intended portion with the manufacturer's suggested serving size.

Examine Calories and Macronutrients

Below the serving information, you will find the total calories per serving. This indicates the total energy provided by one serving. The panel also lists macronutrients—Total Fat, Total Carbohydrate, and Protein. Looking closer, you'll see fats further broken down into Saturated Fat and Trans Fat. For heart health, it is recommended to limit your intake of saturated fat and avoid trans fat entirely. Carbohydrates are detailed as Total Sugars and Added Sugars. The new labeling requirements on many products help distinguish between naturally occurring sugars and those added during processing.

Utilize the Percent Daily Value (%DV)

The % Daily Value column can help you quickly determine if a food is high or low in a particular nutrient. A general rule of thumb is: 5% DV or less is low, and 20% DV or more is high. This allows for easy comparison between products. For example, when comparing two cereals, the one with a lower %DV for saturated fat and added sugars is the healthier choice. The %DV is based on a 2,000-calorie diet, so individuals with different dietary needs may need to adjust accordingly.

The Truth Behind the Ingredients List

The ingredients are listed in descending order by weight, meaning the first ingredient is the most abundant in the product. This is one of the most revealing parts of the label. If sugar, white flour, or saturated fats are among the first three ingredients, it’s a good sign the product is highly processed and less nutritious.

Spotting 'Hidden' Ingredients

Manufacturers often use alternative names to obscure the true amount of certain ingredients. For example, sugar can appear as high-fructose corn syrup, cane juice, molasses, or malt syrup. Similarly, fats can be disguised as hydrogenated oils, palm oil, or monoglycerides. Being aware of these alternative names empowers you to make better choices, even if the label seems innocent at first glance.

Navigating Allergens and Additives

For those with allergies or sensitivities, the ingredients list is critical. By law, common allergens like wheat, milk, soy, and nuts must be clearly declared and often bolded. Products may also feature precautionary allergen labeling (PAL), such as "May contain...", indicating potential cross-contamination. Food additives, including preservatives and colors, are also listed, sometimes by name and sometimes by a numerical code. A shorter ingredients list with recognizable items generally points to a less processed product.

Understanding Marketing and Health Claims

Don't be fooled by the marketing claims on the front of the packaging, which can create a "halo effect" and make products seem healthier than they are. Always verify these claims by checking the Nutrition Facts panel and ingredients list.

Light/Lite: This can mean less fat, calories, or sodium, but the reduction is not always significant. Sometimes, manufacturers add sugar to compensate for lost flavor. It could also just refer to the product's color or texture, as in "light olive oil".
Natural: This term is not strictly regulated and doesn't guarantee a product is unprocessed or healthy. It just indicates the manufacturer started with a natural source.
Made with Whole Grains: This can be misleading. Check the ingredients list to see if whole grains are one of the first few ingredients. If they are far down the list, the amount is likely negligible.
Low-Fat: The fat might be reduced, but the product could have increased sugar to improve the taste. Always compare the sugar content with the standard version.

Using Labels to Compare Products

Comparing similar products is one of the most effective ways to use food labels. A crucial tip is to always use the "per 100g" or "per 100ml" column on the Nutrition Facts panel, as serving sizes can vary widely between brands. This allows for a standardized and accurate comparison.


Feature	Product A (Per 100g)	Product B (Per 100g)	Notes
Energy	450 kcal	320 kcal	Product B has fewer calories.
Total Fat	22g	10g	Product B has less than half the total fat.
Saturated Fat	15g	3g	Product B is a significantly better choice for heart health.
Added Sugars	18g	4g	Product B has much less added sugar.
Fiber	2g	7g	Product B is a higher source of dietary fiber.
Sodium	650mg	280mg	Product B has much lower sodium content.

Dates, Storage, and Safety

Beyond nutritional information, labels provide crucial safety and storage details. The most important dates to recognize are "Use by" and "Best before".

Use by date: This date refers to food safety. It's unsafe to eat food after this date, and it is illegal for stores to sell it.
Best before date: This date refers to food quality. A product is at its peak quality before this date but may still be safe to eat after, provided it has been stored correctly.

A Lifelong Skill for Healthier Choices

Learning how to read and interpret food labels is a practical skill that helps you make informed decisions in the grocery store. By focusing on the Nutrition Facts panel, the order of ingredients, and being skeptical of front-of-package marketing, you can confidently choose products that align with your health goals. It's not about being perfect, but about being aware and empowered to choose the best options for you and your family.

For more information on nutrition and food labeling standards, visit the U.S. Food and Drug Administration's official guidance page: How to Understand and Use the Nutrition Facts Label.

Frequently Asked Questions

The % Daily Value (%DV) shows how much one serving of a food contributes to your total daily diet based on a 2,000-calorie plan. Use it to compare products: 5% DV or less is considered low, while 20% DV or more is considered high for that nutrient.

Manufacturers use many names for sugar to obscure its total quantity. Look for terms like corn syrup, high-fructose corn syrup, cane juice, molasses, malt syrup, dextrose, and any ingredient ending in '-ose'.

The 'Use by' date is a strict safety marker, indicating when a food is no longer safe to eat. The 'Best before' date relates to quality, meaning the food is at its best quality before that date but may still be safe to consume afterward.

This warning indicates potential cross-contamination during manufacturing, meaning traces of an allergen may be unintentionally present. It is a precautionary measure and is not a guarantee of safety for those with severe allergies.

Ingredients are listed in descending order by weight. This means the first ingredients are the most abundant. If sugar or white flour is listed first, it indicates a high concentration of that ingredient.

Marketing terms like 'natural,' 'light,' or 'made with whole grains' can be misleading. 'Natural' is not strictly regulated and doesn't guarantee a healthy product. Always check the ingredients and nutrition facts to verify the product's actual composition.

To compare two products fairly, use the 'per 100g' or 'per 100ml' column on the Nutrition Facts panel, as serving sizes can vary between brands. This standardizes the comparison across products.