Understanding what is nutritional information on food labeling? A guide to making healthier choices

November 1, 2025 •

3 min read

According to the FDA, updated Nutrition Facts labels make it easier for consumers to make informed decisions about their dietary choices by standardizing serving sizes. This guide will explain what is nutritional information on food labeling and how to use it to support a healthier lifestyle.

Quick Summary

A food label provides crucial details about a product's nutritional content, including serving size, calories, and the breakdown of fats, carbohydrates, and proteins. It helps consumers compare items, track nutrient intake, and manage dietary goals by utilizing information like percent daily values and ingredient lists.

Key Points

Serving Size: All label information, including calories and nutrients, is based on the single serving size listed.
Calories Count: Pay attention to the total calories per serving and the number of servings in the package.
Limit Specific Nutrients: Aim for a lower %DV of saturated fat, sodium, and added sugars, as excessive amounts are linked to adverse health effects.
Prioritize Key Nutrients: Seek higher %DV for dietary fiber, vitamin D, calcium, iron, and potassium, which many people don't get enough of.
Read the Ingredients: The ingredients are listed by weight. If sugar, fat, or salt appear near the top, the product contains large quantities of these items.
Use %DV to Compare: Use the % Daily Value as a quick guide to compare similar products; 5% or less is low, while 20% or more is high.
Check for 'Added Sugars': Distinguish between total sugars and added sugars to reduce intake of unnecessary sweeteners.

Understanding the Core Components of a Nutrition Label

To effectively use a food label, you need to understand its key parts.

Serving Size and Servings Per Container

The label begins with "Serving Size" and "Servings Per Container." The serving size is a standard amount representing what people typically eat, and all other nutritional values are based on this portion. Consuming multiple servings means multiplying the listed values.

Calories: The Energy Indicator

Calories are listed below serving information and indicate the energy a single serving provides. Balancing calorie intake and expenditure is important for weight management.

The Macronutrient Breakdown

This section details key energy-providing nutrients.

Total Fat: Includes saturated and trans fats. Limiting saturated fat is important for heart health, and trans fats should be avoided.
Total Carbohydrates: Covers total sugars, added sugars, and dietary fiber. Fiber is beneficial, while added sugars should be limited.
Protein: Essential for tissue building and repair.

Micronutrients: The Vitamins and Minerals

The lower part of the label lists important vitamins and minerals. Updated U.S. labels include Vitamin D, calcium, iron, and potassium due to common dietary gaps. Other nutrients may be listed voluntarily.

The Percent Daily Value (%DV)

The %DV shows how a serving contributes to a 2,000-calorie daily diet for each nutrient, aiding product comparisons. A %DV of 5% or less is low, while 20% or more is high.

Navigating the Ingredients List

The ingredients are listed by weight, with the most abundant first. This helps identify sources of added sugar, fats, or sodium, which may have various names.

How to Use Nutritional Information for a Healthier Diet

Compare Similar Products: Use nutrition labels, including %DV, to compare items like cereals and choose those lower in sugar or sodium and higher in fiber.
Watch for Hidden Ingredients: Check the ingredient list for alternative names for sugar, fat, or salt, especially among the first few items.
Mind Your Serving Sizes: Be mindful of the serving size and how it compares to your actual portion.
Balance Your Intake: Use %DV to balance nutrient intake across meals.

Comparing Nutrition Labels: An Example

This table compares two hypothetical snacks:


Feature	Snack A (Healthy Choice)	Snack B (Less Healthy Choice)
Serving Size	1 package (30g)	1 package (30g)
Calories	120	180
Saturated Fat	1g (5% DV)	5g (25% DV)
Added Sugars	2g	15g
Dietary Fiber	5g (18% DV)	1g (4% DV)
Sodium	100mg (4% DV)	350mg (15% DV)

Snack A is the healthier option with fewer calories and lower amounts of saturated fat, added sugar, and sodium, along with higher fiber content.

Conclusion: Empowering Your Grocery Decisions

Understanding what is nutritional information on food labeling is essential for a healthy diet. By focusing on serving sizes, managing macronutrient intake, and using %DV, you can make informed choices at the grocery store. This knowledge helps you select products that support your health goals. For more information on food labeling standards, refer to resources like the FDA's official website.

Frequently Asked Questions

The most crucial information depends on your dietary goals, but generally includes the serving size, total calories, and the % Daily Value for key nutrients like saturated fat, sodium, and added sugars. Focusing on these helps you manage intake and compare products.

To assess a product's healthiness, look for lower percentages of daily value (%DV) for saturated fat, sodium, and added sugars. Conversely, aim for products with a higher %DV for beneficial nutrients like fiber, vitamin D, calcium, and iron.

The serving size is critical because all calorie and nutrient amounts listed are based on that specific portion. If you eat more than one serving, you must multiply the label's values accordingly to accurately track your intake.

The %DV is a quick reference tool showing how much a nutrient in one serving contributes to a total daily diet, typically based on a 2,000-calorie diet. It helps you assess if a serving is high or low in a specific nutrient.

No. The nutrition label distinguishes between saturated, trans, and other fats. While trans fats should be avoided and saturated fats limited, unsaturated fats are beneficial for your health.

The ingredient list shows all components of the food, ordered by descending weight. The first few ingredients are the most abundant, which helps you identify if a product is primarily composed of less healthy items like sugar, salt, or processed fats.

To manage weight, pay close attention to the serving size and calorie count on the label. Compare the product's values to your daily calorie goals and make adjustments to your portions or food choices as needed.

"Total Sugars" includes all sugars, both naturally occurring (like in milk or fruit) and those added during processing. "Added Sugars" are only the sugars, syrups, and honey added to a food product and are typically best consumed in limited quantities.