Understanding Your Plate: Why is it important to read labels?

October 19, 2025 •

4 min read

A 2023 study found that frequent readers of nutrition facts labels were significantly more likely to meet daily fiber recommendations. This highlights precisely why is it important to read labels, as doing so provides the factual information needed to see past marketing tactics and truly control your nutrition and health.

Quick Summary

Deciphering food labels is a vital skill for making informed dietary decisions, helping you understand the true nutritional content of packaged foods, identify potential allergens, and navigate misleading marketing claims.

Key Points

Serving Size Matters: The nutrition panel values are per serving, not per package; always check this first to avoid miscalculating your intake.
Decode the Ingredients: Ingredients are listed by weight, so prioritize products with whole foods at the top of the list and be wary of products with multiple sugar or fat aliases.
Navigate Health Claims: Recognize that terms like 'Natural' or 'Low-Fat' are often marketing ploys and do not guarantee a product is healthy or low in calories.
Protect Against Allergens: Always scrutinize the allergen declarations and 'may contain' statements to avoid dangerous health risks, even on products you frequently purchase.
Compare Effectively: Use the 'per 100g' column to compare similar products accurately, looking for lower amounts of saturated fat, sodium, and added sugars.
Use Labels for Health Goals: Leverage food label data to manage specific conditions like high blood pressure or diabetes and to track calories and nutrients for weight management.

Decoding the Nutrition Facts Panel

When you pick up a packaged food item, the first step toward a healthier choice is examining the Nutrition Facts Panel. This panel offers a standardized, transparent view of the product's nutritional profile, allowing for direct comparison between different brands or similar foods. To use it effectively, focus on these key areas:

Serving Size: Don't be fooled by the calories listed at the top. The serving size is crucial, as all other nutritional values are based on this amount. Many people consume two or three times the stated serving in one sitting, thereby consuming significantly more calories, fat, and sugar than they realize.
Calories: This indicates the energy you get from one serving. While important for weight management, it's essential to consider the source of these calories, whether they come from beneficial nutrients or from added sugars and unhealthy fats.
Percent Daily Value (%DV): The %DV helps you determine if a food is a good source of a nutrient. The general rule is: 5% DV or less is considered low, while 20% DV or more is high. You should aim for low %DV in nutrients you want to limit and high %DV for those you need more of.

Going Beyond the Numbers: The Ingredients List

While the Nutrition Facts panel is great for a quantitative overview, the ingredients list tells the full story of what's actually in your food. Ingredients are listed in descending order by weight, meaning the first few items make up the bulk of the product. This provides several key insights:

Spotting Hidden Sugars: Food manufacturers often hide sugar under various names to keep it from appearing high on the ingredients list. You might see several different types of sugar listed, including high-fructose corn syrup, dextrose, sucrose, and fruit juice concentrate. A long list of ingredients often signals a highly processed food.
Identifying Unhealthy Fats: Similarly, unhealthy saturated and trans fats can be disguised by names like hydrogenated oils, palm oil, or coconut oil. If these are high on the list, the product is likely less healthy than it appears.
Choosing Whole Foods: As a general rule, a shorter, more understandable ingredients list, with whole foods listed first, is usually a better choice. When you cook for yourself, you control every ingredient, eliminating these unknowns.

Prioritizing Health: Allergies and Dietary Needs

For individuals with food allergies or specific medical conditions, reading labels is not just important—it's a critical safety measure. Food labels are designed to provide clear allergen information, but constant vigilance is required.

Allergen Statements: The Food Allergen Labeling and Consumer Protection Act (FALCPA) mandates that labels explicitly declare common allergens in simple language. However, always read the label thoroughly, as formulations can change. Be mindful of voluntary “may contain” statements, which indicate potential cross-contamination risks.
Managing Conditions: For those with diabetes, tracking total carbohydrates and added sugars is essential. For high blood pressure, monitoring sodium intake is crucial. Food labels provide the exact data needed to manage these conditions effectively, often more so than general dietary advice alone.

Unmasking Misleading Marketing Claims

Food labels and packaging are marketing tools, and not all claims are what they seem. Understanding common label tricks is essential for making unbiased, healthy decisions.

“Natural”: This is one of the most ambiguous and unregulated terms. It simply means the product does not contain artificial ingredients, but it says nothing about nutritional quality. A cookie made from all-natural ingredients is still a cookie, potentially high in sugar and fat.
“Low-Fat” or “Fat-Free”: When fat is removed, manufacturers often add sugar to maintain flavor, potentially making the product higher in calories than its full-fat counterpart. Always check the sugar content on low-fat items.
“Multigrain” vs. “Whole Grain”: Multigrain simply means the product contains multiple types of grain, but they could all be refined. Look for “100% Whole Grain” to ensure the product has the fiber and nutrients you're seeking.

The Power of Comparison: Making Informed Choices

One of the biggest advantages of reading labels is the ability to compare products side-by-side. Instead of grabbing the first item on the shelf, you can compare the nutrient profiles to make the best choice for your health. When comparing similar items, like cereals or yogurts, always use the 'per 100g' or 'per 100ml' column for a true comparison, as serving sizes can vary widely between brands.

Comparing a 'Low-Fat' vs. a 'Regular' Product


Feature	Regular Product Example	'Low-Fat' Product Example	Insight
Total Fat	10g per serving	3g per serving	'Low-Fat' is clearly reduced.
Added Sugars	5g per serving	15g per serving	Sugar is often added back for flavor.
Calories	150 kcal per serving	135 kcal per serving	Calories can be surprisingly similar.
Ingredients	Shorter, simpler list	Longer list with additives	Additives and sweeteners replace the fat.
Satiety Factor	Higher fat content may lead to feeling fuller for longer, reducing overconsumption.	Higher sugar content may lead to a quick energy spike followed by a crash, increasing cravings.

Conclusion: Empowering Your Nutrition Decisions

Reading food labels is a fundamental skill for anyone committed to a healthy diet. It transforms a passive shopping experience into an active, informed decision-making process. By understanding serving sizes, deciphering ingredients, and recognizing marketing ploys, you take control of what you consume. This knowledge is especially vital for managing health conditions and protecting against allergens. In a marketplace full of processed foods and clever marketing, the ability to read a label is your most powerful tool for safeguarding your health and achieving your nutritional goals.

Learn more about reading nutrition labels from the FDA: How to Understand and Use the Nutrition Facts Label.

Frequently Asked Questions

The % Daily Value (%DV) is a guide that shows how much of a nutrient in a single serving contributes to your total daily diet, based on a 2,000-calorie diet. A %DV of 5% or less is considered low, while 20% or more is high.

To spot hidden sugars, look for multiple sugar aliases in the ingredients list. Names to watch for include high-fructose corn syrup, dextrose, sucrose, maltose, honey, agave nectar, and anything ending in '-ose'.

Not necessarily. When fat is removed from a product, manufacturers often add sugar or salt to improve the taste. A 'low-fat' item can sometimes contain a higher calorie count and more sugar than its regular version.

It is crucial to read labels even for seemingly healthy foods because marketing claims can be misleading. Terms like 'multigrain' don't guarantee whole grains, and 'organic' products can still be high in sugar. The nutrition facts panel reveals the true content.

All nutritional information on the label, including calories and fat, is calculated per serving. If you eat more than the stated serving size, you must multiply all the listed nutrient amounts by the number of servings you consumed.

The 'Best-by' date indicates when a product will have its best flavor or quality, but may still be safe to eat after this date. The 'Use-by' date is about food safety and is the recommended last date for consumption, especially for highly perishable items.

Using the 'per 100g' (or per 100ml) value provides a standardized measure for comparison. It helps you accurately evaluate the nutritional density of similar products, as serving sizes are set by manufacturers and can vary widely.