What 5 Things Must Be on All Nutrition Labels?

October 11, 2025 •

4 min read

According to the FDA, most packaged foods are required to display a Nutrition Facts label to inform consumers about the contents. But what 5 things must be on all nutrition labels for you to make an informed decision? Knowing these key components is crucial for understanding what you're really consuming.

Quick Summary

All nutrition labels feature five key sections to help consumers make informed food choices. These include serving information, total calories, a breakdown of essential nutrients, the ingredient list, and the net quantity of the product.

Key Points

Serving Size: Always check the serving size, as all other nutritional data is based on this reference amount, not the entire package.
Calories: Remember that total calorie count is per serving; if you eat multiple servings, you must multiply the calorie count accordingly.
Percent Daily Value (%DV): Use the 5/20 rule—5% DV is low, 20% DV is high—to quickly gauge if a food contains a lot or a little of a specific nutrient.
Ingredients List: Read the ingredients, which are listed in descending order by weight, to identify allergens, preservatives, and the most prominent components.
Nutrient Breakdown: Pay attention to nutrients to limit (saturated fat, sodium, added sugars) and those to get more of (fiber, vitamins D, calcium, iron, potassium).

The Nutrition Facts panel is a critical tool for anyone looking to understand their diet and make healthier choices. It provides a standardized overview of a product's nutritional profile, allowing for accurate comparison between different items. Being able to correctly interpret this information empowers you to manage your intake of calories, fats, sodium, and other key components.

The 5 Essential Components of a Nutrition Label

Federal regulations mandate that most packaged food products must display specific information. While the design of the label has been updated over the years, the core information remains constant. These five elements are fundamental for any consumer navigating the grocery store aisles.

1. Serving Information

Located at the top of the label, the serving information provides the Serving Size and the Servings Per Container. The serving size reflects a standard amount of food typically consumed at one time and serves as the basis for all the other nutritional values on the label. It is not a recommendation for how much you should eat, but rather a reference point. The Servings Per Container tells you how many of those reference servings are in the entire package. If you eat the entire package, you must multiply all other listed nutrient amounts by the number of servings per container to get an accurate total.

2. Total Calories

This section displays the total number of calories per serving. Calories are a measure of energy the food provides. The updated Nutrition Facts label often includes the total calories for the entire container alongside the per-serving amount for easy reference on certain packages. Tracking total calorie intake is a fundamental part of managing weight and energy levels.

3. Nutrients and Percent Daily Value (%DV)

This is the most detailed part of the label. It breaks down the amounts of various macronutrients and micronutrients in a single serving. Key nutrients listed include:

Fats: Total Fat, Saturated Fat, and Trans Fat. Limiting saturated and trans fats is important for heart health.
Carbohydrates: Total Carbohydrates, Dietary Fiber, and Total Sugars, which now includes the amount of Added Sugars.
Protein: The total amount of protein per serving.
Vitamins and Minerals: Mandatory listing for Vitamin D, Calcium, Iron, and Potassium.

The % Daily Value (%DV) column indicates how much a nutrient in a single serving contributes to a total daily diet. The general rule is:

5% DV or less is considered a low source of that nutrient.
20% DV or more is considered a high source of that nutrient. This percentage helps you quickly assess if a product is a good source of beneficial nutrients like fiber, calcium, and potassium, or if it is high in components to limit, such as sodium and saturated fat.

4. The Ingredients List

All ingredients are required to be listed in descending order by weight. This means the ingredient that weighs the most is listed first, and the one that weighs the least is last. This list is particularly useful for identifying common allergens, additives, and for spotting less obvious ingredients. For example, if 'sugar' or related ingredients like 'high-fructose corn syrup' are among the first few items, you know the product is primarily composed of sweeteners.

5. Net Quantity

The net quantity refers to the total weight or volume of the product within the packaging, excluding the packaging itself. This is usually found on the front of the package. It helps you understand the overall size of the product and is distinct from the serving size, which is a reference measure.

Comparison Table: Healthy vs. Less Healthy

Comparing two similar products using the Nutrition Facts panel reveals how different brands can vary significantly, even for the same type of food. The Per 100g column is especially useful for a direct comparison, regardless of different serving sizes.


Feature	Healthy Snack Bar	Less Healthy Snack Bar
Serving Size	1 bar (40g)	1 bar (40g)
Calories	150	250
Saturated Fat	1g (5% DV)	8g (40% DV)
Added Sugars	5g (10% DV)	22g (44% DV)
Dietary Fiber	7g (25% DV)	2g (7% DV)
Main Ingredients	Oats, almonds, dried fruit	Corn syrup, chocolate, hydrogenated oils

Conclusion

Understanding what 5 things must be on all nutrition labels is a foundational skill for making informed dietary choices. By paying attention to serving information, calories, nutrients, the ingredient list, and net quantity, you can effectively manage your intake and select products that align with your health goals. The FDA provides detailed guidance on reading and interpreting these labels, which can further enhance your ability to shop smarter and eat healthier. Empowering yourself with this knowledge is one of the most effective steps you can take toward better health.

For more information on reading and understanding the Nutrition Facts label, consult the official guide from the FDA: How to Understand and Use the Nutrition Facts Label.

Frequently Asked Questions

The 5/20 rule is a quick way to evaluate a product's nutrient content based on the Percent Daily Value (%DV). A product with 5% DV or less of a nutrient is considered low, while one with 20% DV or more is considered high. This helps you determine if a food is a good source of beneficial nutrients or high in less desirable ones.

For an accurate comparison, look at the nutritional information per 100 grams (or 100 ml) instead of the per-serving values. This standardizes the quantity and allows you to compare products of different brands and serving sizes directly.

The ingredients list is important because it tells you exactly what is in your food. Ingredients are listed in descending order by weight, so the first few items are the most abundant. This helps you identify common allergens, preservatives, and hidden sources of sugar or fat.

'Added sugars' are sugars or syrups put into foods during processing or preparation. The FDA now requires these to be listed separately on the label so consumers can distinguish them from naturally occurring sugars, like those in fruit. Limiting added sugars can reduce the risk of chronic diseases.

The serving size is a standardized amount, not a recommendation. All calorie and nutrient values on the label correspond to this one serving. If you eat more or less, you must adjust those figures accordingly. Always check the 'Servings Per Container' to see how many servings are in the package.

Nutrition labels are essential for special diets. To follow a low-sodium diet, for example, you would check the % Daily Value for sodium. Choosing products with a 5% DV or less for sodium helps you stay within your recommended daily intake. The same applies to other nutrients like saturated fat or dietary fiber.

While many countries have standardized nutrition labeling, the specific format and requirements can vary. The information in this article is generally based on U.S. FDA guidelines, but core components like serving size, calories, and nutrient lists are common across many international labels.