What Does the Nutrition Facts Label List?

December 12, 2025 •

4 min read

Over 70% of American consumers report reading nutrition labels at least sometimes, according to a 2017 study, indicating a high level of interest in understanding food composition. The nutrition facts label lists detailed information about a food's nutritional content, empowering consumers to make healthier and more informed dietary decisions.

Quick Summary

The nutrition facts label details a food's serving size, calorie count, macronutrients (fats, carbs, protein), key micronutrients (vitamins, minerals), and the percent daily value for each. It also differentiates between total and added sugars, providing a comprehensive overview to help consumers assess a product's nutritional profile.

Key Points

Serving Size is Key: All nutritional information on the label is based on the single serving size listed, not the entire package.
Check for Added Sugars: The updated label separates 'Total Sugars' from 'Added Sugars,' making it easier to identify products with high amounts of processed sugar.
Use Percent Daily Value (%DV) as a Guide: Aim for foods with a high %DV (20% or more) for beneficial nutrients like fiber, calcium, and vitamin D, and a low %DV (5% or less) for saturated fat, sodium, and added sugars.
Prioritize the Ingredients List: Ingredients are listed by weight. Check the first few items to see if the product is primarily made of whole foods or processed components.
Compare the Old vs. New Label: The latest label, updated by the FDA in 2016, features a bolder design, requires new nutrient listings (like Vitamin D), and removes 'Calories from Fat'.
Calories are Just One Piece of the Puzzle: While important for weight management, the total calorie count doesn't tell the whole story. Look at the nutrient breakdown to understand where those calories come from.

Decoding the Nutrition Facts Label

For many, the nutrition facts label can look like a confusing block of numbers and percentages. However, understanding its key sections can transform your grocery shopping and eating habits. This guide will walk you through each component of the label, from the top section with serving information to the footnote detailing the percent daily value.

Serving Information: The Starting Point

The very first thing to check on any nutrition label is the serving information. This section, usually at the top, lists the 'Servings Per Container' and the 'Serving Size'. This is crucial because all the other nutritional values on the label—calories, fats, sugars—are based on this specific serving size, not the entire package. If you eat more than one serving, you must multiply all the numbers by the number of servings you consumed.

The Calorie Count

Right below the serving information, you'll find the calorie count, often in a larger, bolder font for easy visibility. Calories provide a measure of how much energy you get from one serving. Balancing the calories you consume with the calories your body uses is essential for maintaining a healthy weight. It's a quick reference point, but remember to look at the source of those calories by examining the nutrients below.

Macronutrients: Fat, Carbohydrates, and Protein

The next section details the macronutrients—fat, carbohydrates, and protein. These are the main components of food that the body needs in larger quantities for energy and function.

Total Fat: This includes saturated, trans, polyunsaturated, and monounsaturated fats. The new label emphasizes that the type of fat is more important than the total amount, so it's wise to limit saturated and trans fats.
Total Carbohydrates: This category includes dietary fiber and sugars. A higher fiber count is often a good sign, as fiber aids digestion and provides a feeling of fullness.
Protein: Essential for building and repairing body tissues, protein is listed in grams. For the general population, a percent daily value is typically not listed, but it is required if a claim is made about protein content.

Sugars: The Difference Between Natural and Added

The updated nutrition label makes a critical distinction by listing 'Total Sugars' and 'Added Sugars' separately. Total sugars include naturally occurring sugars, like those in fruit and milk, while added sugars are those incorporated during processing. Limiting added sugars is a key dietary recommendation, as they can contribute excess calories without offering significant nutritional value. The Dietary Guidelines for Americans recommend limiting calories from added sugars to less than 10% of total daily calories.

Micronutrients: Vitamins and Minerals

Further down the label, you'll find essential vitamins and minerals. The FDA now requires the label to list Vitamin D, Calcium, Iron, and Potassium, as these are nutrients that many Americans don't get enough of. These are listed with both their quantitative amount and their percent daily value, which can help you quickly assess if a serving provides a high or low amount of a nutrient you want more of.

The Percent Daily Value (%DV)

The percent daily value (%DV) is a guide that shows how much a nutrient in a single serving contributes to a total daily diet, based on a 2,000-calorie diet.

5% DV or less is low: This is a helpful benchmark for nutrients you want to limit, such as saturated fat, sodium, and added sugars.
20% DV or more is high: This is a good indicator for nutrients you want more of, like fiber, calcium, and potassium.

Ingredients List

While not part of the main table, the ingredients list is a vital component located below or next to the nutrition panel. Ingredients are listed in descending order by weight, meaning the first few ingredients are the most prevalent in the product. Reading this list can reveal if a product's primary ingredients are whole foods or highly processed ones.

Comparison Table: Old vs. New Nutrition Label


Feature	Old Nutrition Facts Label	New Nutrition Facts Label	Key Change
Serving Size & Calories	Standard font	Larger, bolder font	Improves visibility for these key factors.
Added Sugars	Not listed separately	'Includes Added Sugars' listed with grams and %DV	Helps consumers distinguish between natural and added sugars.
Nutrients Listed	Required: Vitamin A, C, Calcium, Iron	Required: Vitamin D, Calcium, Iron, Potassium	Reflects current public health concerns about nutrient deficiencies.
Calories from Fat	Included	Removed	Shifts focus from total fat to the type of fat, based on new science.
% Daily Value Footnote	Less detailed explanation	Updated to better explain the meaning of %DV.
Dual Column Labels	N/A	Required for packages with 1-2 servings	Shows both 'per serving' and 'per package' info to reflect common consumption habits.

Conclusion

The nutrition facts label is a powerful tool for making educated decisions about the foods you eat. By paying attention to serving size, understanding the distinction between total and added sugars, and using the percent daily value to identify beneficial versus less desirable nutrients, you can take greater control of your dietary health. Reading the ingredients list further complements this information, giving you a complete picture of what's inside the package. Over time, this practice becomes second nature, allowing you to choose healthier options quickly and confidently while grocery shopping.

Using Labels for a Healthier Lifestyle

Understanding and utilizing the nutrition facts label can contribute significantly to a healthier lifestyle. The updated format provides clear, science-based information to help you manage calorie intake, reduce saturated fat and added sugar, and increase consumption of essential nutrients like Vitamin D and potassium. Learning to read these labels is an active step toward preventative health and wellness.

An excellent resource for more information on the updated label and daily nutrition planning is the official website for the Dietary Guidelines for Americans.

Frequently Asked Questions

The most important part to read first is the serving information, which lists the serving size and servings per container. This tells you the base amount for all the other values on the label.

Total sugars include all sugars in a food, both natural (like in fruit) and added. Added sugars are sweeteners and syrups added during processing or preparation.

Use the %DV to determine if a serving is high or low in a particular nutrient. 5% DV or less is considered low, while 20% DV or more is considered high. Use this to find foods with more of the nutrients you want and less of those you wish to limit.

The FDA updated the label based on new scientific information, changing dietary patterns among Americans, and public health research linking diet to chronic diseases.

The updated label now requires manufacturers to list Vitamin D and Potassium, in addition to Calcium and Iron.

The 'Calories from Fat' line was removed because research shows that the type of fat is more important for health outcomes than the total amount. The focus has shifted to limiting saturated and trans fats.

The ingredients are listed in descending order by weight, so the ingredient in the largest amount is listed first. This is a good way to see what the primary components of a food are.