What Does the Nutrition Facts Label Tell You? An In-Depth Guide

December 27, 2025 •

5 min read

In 2016, the U.S. Food and Drug Administration (FDA) mandated the first major update to the Nutrition Facts label in over two decades, making it easier for consumers to understand what the Nutrition Facts label tells you. This refresh highlights key information to help improve public health.

Quick Summary

A detailed explanation of the Nutrition Facts label's key components, including serving information, calories, nutrients to increase and decrease, and the percentage of Daily Value, for informed dietary decisions.

Key Points

Serving Size: All other information, including calories and nutrients, is based on the stated serving size, which may be smaller than your portion.
Daily Value (%DV): The %DV provides a quick reference to determine if a food is high (20% or more) or low (5% or less) in a specific nutrient.
Nutrients to Limit: Pay attention to saturated fat, sodium, and added sugars, aiming for low %DV values to reduce health risks.
Nutrients to Increase: Seek out foods with a high %DV for dietary fiber, Vitamin D, calcium, iron, and potassium to support overall health.
Ingredient List: Ingredients are ordered by weight, so the first ingredient listed is the most prevalent in the food.
Nutrient Claims: Health-related claims on the package, like 'low fat,' are regulated but should be verified by checking the %DV on the label.

The Core Components of the Nutrition Facts Label

Understanding a Nutrition Facts label can seem intimidating, but breaking it down into its core components makes it a powerful tool for managing your health. Each section provides vital information that, when combined, helps you make informed choices about the foods you eat. From serving sizes to micronutrients, here is a comprehensive breakdown of what to look for and what it all means.

Serving Information: Size and Servings Per Container

At the top of the label, you will find the serving information, which includes two crucial metrics: the serving size and the number of servings per container. All other nutritional data on the label is based on one serving. It is essential to remember that the serving size is based on the amount people typically eat or drink, not the amount they should eat or drink. If you consume two servings, you must double all the listed values—calories, fats, and other nutrients.

Calories: The Fuel for Your Body

Calories are a measure of the energy you get from a serving of food. This number is prominently displayed on the label, often in a larger, bolder font. Balancing the number of calories you consume with the number you burn is key to managing your weight. A calorie count around 100 per serving is generally moderate, while 400 or more is considered high. Keeping track of your calorie intake is essential for maintaining a healthy weight and avoiding obesity. Some newer labels on packages that could be consumed in one sitting, like a pint of ice cream, also show a second column listing nutritional information for the entire container.

Nutrients: What You Need and What to Limit

The nutrient section is where you can tailor your food choices to your specific dietary needs. The label lists several nutrients, dividing them into categories of what to get more of and what to limit.

Important Nutrients to Get More Of

Dietary Fiber: Essential for digestive health, fiber can help lower blood glucose and cholesterol levels. Aim for products with a high percentage of DV for fiber.
Vitamin D: Critical for bone health, immune function, and reducing the risk of conditions like osteoporosis. Many people do not get enough Vitamin D, which is why it is now required on the label.
Calcium: Also vital for strong bones and teeth, calcium is a nutrient many Americans fall short on. Check the %DV to find calcium-rich options.
Iron: Necessary for oxygen transport and energy production, low iron can cause anemia. Aim for higher iron content to boost your intake.
Potassium: This nutrient helps manage blood pressure and is another area of common deficiency. Products with high potassium can aid in cardiovascular health.

Key Nutrients to Limit

Saturated Fat: Too much can raise LDL ('bad') cholesterol, increasing the risk of heart disease. The label also lists trans fat, which should be avoided as much as possible.
Sodium: A high intake is linked to high blood pressure. Limiting sodium is important, especially for heart health.
Added Sugars: These are sugars and syrups added during processing, which contribute empty calories and can make it harder to get adequate nutrients. Look for foods with lower added sugar content.

Percent Daily Value (%DV): Your Quick Reference Guide

Located on the right side of the label, the % Daily Value (%DV) shows how much one serving contributes to your total daily diet for each nutrient. This is based on a 2,000-calorie diet for general nutrition advice. It is your easiest tool for comparing products. The general rule of thumb is:

5% DV or less is considered low in that nutrient.
20% DV or more is considered high in that nutrient.

Use this to choose foods with a high %DV for beneficial nutrients like fiber and a low %DV for those you want to limit, such as saturated fat and sodium.

Deciphering the Fine Print: Beyond the Panel

The All-Important Ingredients List

Below the Nutrition Facts panel, the ingredients list provides a detailed look at what is actually in the product. Ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. This is particularly useful for people with allergies or dietary restrictions and for identifying sources of high fats, sugars, or sodium. For example, if you see sugar listed as one of the first ingredients, you know the product has a high sugar content.

Understanding Nutrient Claims

Many products feature claims like "low fat" or "high in fiber." These are regulated terms and must meet specific criteria. You can cross-reference these claims with the %DV on the label to see if they are genuinely meaningful for your dietary goals.

Comparing Products with the Label

Here is an example of how to use the Nutrition Facts label to compare two similar products, helping you make a quick, informed decision.


Nutrient	Product A: Healthy Choice Soup	Product B: Standard Canned Soup
Serving Size	1 cup	1 cup
Calories	180	350
Saturated Fat	1g (5% DV)	7g (35% DV)
Sodium	450mg (20% DV)	1200mg (52% DV)
Dietary Fiber	6g (21% DV)	2g (7% DV)
Potassium	600mg (13% DV)	200mg (4% DV)

Looking at the table, Product A is clearly the healthier option. It is lower in calories, saturated fat, and sodium, and significantly higher in dietary fiber and potassium. By comparing the %DV, you can quickly see which option better aligns with your nutritional goals.

Conclusion: Making Informed Choices

Reading the Nutrition Facts label is a skill that empowers you to take control of your diet and, by extension, your health. It provides a transparent window into the foods you consume, offering crucial details about serving sizes, calories, and nutrient composition. By consistently paying attention to the %DV and the ingredient list, you can move toward a diet that prioritizes beneficial nutrients while limiting those associated with chronic disease. The label transforms grocery shopping from a guessing game into an informed decision-making process, ultimately contributing to a healthier lifestyle for you and your family. For more guidance, the FDA provides a detailed explanation on their official website: How to Understand and Use the Nutrition Facts Label.

Frequently Asked Questions

The % Daily Value (%DV) indicates how much a single serving of a food contributes to your daily diet for a specific nutrient. A %DV of 5% or less is considered low, while 20% or more is considered high.

Serving size is a standardized amount based on what people typically consume, and it's used as the basis for all the nutritional information on the label. Portion size is the amount of food you actually choose to eat, which may be more or less than a single serving.

Some nutrients, like trans fat and total sugars, don't have a %DV because a Daily Reference Value has not been established. In the case of protein, a %DV is only required in specific situations, such as when a protein claim is made.

Total Sugars include both naturally occurring sugars (like those in fruit or milk) and Added Sugars. Added Sugars are sweeteners, syrups, and other sugar sources added during processing, and they are now listed separately on the label.

The Nutrition Facts panel provides information about the nutritional content of the food (calories, fat, nutrients), while the ingredients list shows the specific components used to make the food, ordered by weight.

The 'Calories from Fat' line was removed in the 2016 label update. Research showed that the type of fat consumed is more important for health than the overall amount, so the focus shifted to distinguishing between total, saturated, and trans fats.

These nutrients are now required because they are considered of public health significance. Updated research showed that Americans typically do not get enough Vitamin D and potassium, so their inclusion helps consumers monitor their intake.