Nutrition Diet: Which 10 pieces of information should be visible on a food label?

October 17, 2025 •

4 min read

According to the U.S. FDA, transparent food labeling is crucial for public health, as it enables consumers to make educated decisions about what they eat. Understanding which 10 pieces of information should be visible on a food label is the first step toward a more informed nutrition diet.

Quick Summary

A food label provides essential details for consumer safety and informed choices. This includes the product's identity, net quantity, ingredients list, allergen warnings, and detailed nutritional facts with serving sizes and Daily Values. Labels also display date markings, manufacturer information, and the country of origin.

Key Points

Check the Ingredients List: Always review the ingredients, listed in descending order by weight, to understand the primary components of a food product.
Use %DV to Your Advantage: Use the Percent Daily Value (%DV) to quickly assess whether a food is high (20% or more) or low (5% or less) in specific nutrients you want to limit or increase.
Distinguish Between Date Markings: Understand the difference between 'Best-before' (quality) and 'Use-by' (safety) dates to prevent unnecessary food waste and illness.
Mind Your Serving Size: Always check the serving size and the number of servings per container, as this will determine the actual amount of calories and nutrients you are consuming.
Prioritize Allergen Information: If you have allergies, immediately check the allergen statement for the presence of common allergens, which should be clearly emphasized on the label.
Know the Manufacturer: Locate the manufacturer's information to have a point of contact for any product-related questions or concerns.

Navigating the supermarket aisles can be overwhelming, with thousands of products vying for your attention. The key to making informed and healthy choices lies in understanding what information a food label provides. Being able to quickly identify and interpret the most critical details on a package can significantly impact your dietary decisions and overall well-being. Here are the 10 essential pieces of information that should be visible on a food label to help you become a more savvy consumer.

Understanding the Core Components of a Food Label

1. Product Name or Statement of Identity

The product's common or descriptive name tells you exactly what the food is, distinguishing it from potentially similar-looking products. This is especially important for items that may have similar branding but are fundamentally different, such as comparing low-fat yogurt to regular yogurt, or a fruit drink to a fruit juice. The name helps set the initial expectation for the consumer.

2. Net Quantity

The net quantity indicates the amount of food in the package by weight, volume, or numerical count. This information, typically located on the front of the package, is crucial for comparing the value of different-sized products and accurately tracking consumption relative to the serving size mentioned on the label.

3. Ingredients List

This is a critical component for understanding what you are truly eating. Ingredients are listed in descending order by their weight in the product. This means the ingredient that makes up the largest proportion of the food is listed first. If sugar, salt, or fat appear high on the list, you know the product is primarily composed of these elements.

4. Allergen Information

For individuals with food allergies, this is a matter of safety, not just dietary preference. Clear allergen warnings must be stated on the label, typically emphasizing the presence of common allergens like milk, eggs, nuts, wheat, and soy. The Food and Drug Administration (FDA) requires that major allergens be declared in a clear, straightforward way, either within the ingredients list or in a separate 'contains' statement.

5. Nutrition Information Panel (NIP)

This standardized table provides a breakdown of the calories and a selection of key nutrients, including fats, carbohydrates, proteins, and sodium. The NIP allows for a direct comparison of the nutritional content between different products and is vital for anyone managing their intake of specific nutrients.

6. Serving Size and Servings Per Container

Found at the top of the Nutrition Information Panel, the serving size specifies the standard amount of the product (e.g., 1 cup, 3 crackers) on which all the nutrient information is based. It’s important to note that a package may contain multiple servings. For instance, a bag of chips might have two servings, meaning if you eat the whole bag, you consume double the calories and nutrients listed.

7. Percent Daily Value (%DV)

The % Daily Value column on the Nutrition Facts panel shows how much a nutrient in a single serving contributes to a total daily diet, based on a 2,000-calorie diet. As a general guide, 5% DV or less of a nutrient per serving is considered low, while 20% DV or more is considered high. This helps you quickly assess whether a food is high or low in key nutrients like fat, sodium, and fiber.

8. Date Marking

Crucial for both food safety and quality, date marking comes in different forms: 'Use-by' and 'Best-before'. 'Use-by' dates relate to food safety and should be strictly followed, especially for perishable goods. 'Best-before' dates refer to food quality; after this date, the food may lose some of its flavor or texture but is generally still safe to eat.

9. Manufacturer/Importer Information

This includes the name and address of the business that manufactured, packed, or distributed the product. This information is essential for consumers who need to contact the company for complaints, questions, or concerns about the product.

10. Country of Origin

For many products, the label will specify where the food was produced or manufactured. This information can be important for consumers who prefer to buy local or support products from specific countries, and for transparency in the supply chain.

A Quick Guide to Food Label Dates


Feature	Best-Before Date	Use-By Date
Purpose	Indicates food quality.	Relates to food safety.
Effect	May lose some flavor and texture, but still safe to eat.	Should not be consumed after this date due to potential safety risks.
Examples	Dried foods (pasta, rice), canned goods, frozen items.	Perishable items (meat, salads, dairy).
Consumer Action	Use sensory cues (smell, taste) to check freshness.	Discard food after this date, even if it looks and smells fine.

Conclusion

By paying attention to these 10 pieces of information on a food label, you can make more deliberate, healthy choices and become a more informed consumer. Beyond just calories and ingredients, these labels provide a complete snapshot of a product's composition, safety, and origin. Integrating the practice of reading food labels into your regular routine is a simple yet powerful step towards a more mindful and health-conscious nutrition diet. Understanding what you are buying is a powerful first step toward nourishing your body more effectively and responsibly.

For more detailed guidance on how to use nutrition facts labels effectively, refer to the resources from the U.S. Food & Drug Administration.

Frequently Asked Questions

A serving size is a standardized, specific amount of food listed on the nutrition label, while a portion is the amount of food you choose to eat at one time, which can be larger or smaller than a serving.

A 'Best-before' date indicates when a product is at its peak quality, flavor, and texture. After this date, it may still be safe to eat, but the quality might decline. For these products, you can often use your judgment (like the 'sniff test').

Ingredients are listed in descending order by their weight in the product. The ingredient that makes up the largest proportion of the food is listed first, while the ingredient with the smallest proportion is listed last.

A high %DV, which is 20% or more per serving, indicates that the food is a good or high source of that particular nutrient. This is helpful for nutrients you want to increase, like fiber, but a warning for those you want to limit, like saturated fat.

No, certain foods are often exempt, such as fresh fruits and vegetables, raw meat and poultry, and foods that contain very few nutrients like coffee and spices. However, most packaged foods are required to have one.

Total Sugars includes both naturally occurring sugars (like in milk and fruit) and any sugars added during processing. The 'Added Sugars' line, a newer feature on some labels, specifies only the amount of sugars that were added.

Precautionary allergen labeling, such as 'may contain' or 'may be present,' indicates the possible unintended presence of allergens due to shared manufacturing equipment. These statements are voluntary, but for someone with a severe allergy, it is safest to avoid the product.