What Does the Nutrition Panel Include? A Comprehensive Guide

December 30, 2025 •

3 min read

According to the U.S. Food and Drug Administration (FDA), nearly all packaged foods feature a nutrition facts label, a powerful tool designed to help consumers make informed decisions. To fully utilize this information, understanding what the nutrition panel includes, from calories to macronutrients and micronutrients, is crucial.

Quick Summary

The nutrition panel provides a standardized breakdown of a food's nutritional content, including serving size, calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, total sugars, added sugars, protein, and key vitamins and minerals. The Percent Daily Value helps contextualize these nutrients within a typical 2,000-calorie diet, aiding in product comparison. Reading the label empowers consumers to monitor intake of nutrients to either limit or increase for a healthier diet.

Key Points

Serving Size First: Always check the serving size and servings per container before looking at calories or nutrients, as all values are based on this amount.
Decode Calories: The prominent calorie count helps you manage energy intake; remember the total amount depends on how many servings you consume.
Prioritize % Daily Value (%DV): Use the %DV to quickly identify if a food is high (20% or more) or low (5% or less) in a particular nutrient.
Limit Certain Nutrients: Aim for lower %DV in saturated fat, sodium, and added sugars to reduce health risks like heart disease.
Increase Beneficial Nutrients: Choose foods with higher %DV for dietary fiber, vitamin D, calcium, iron, and potassium for better overall health.
New vs. Old Labels: Be aware of recent label changes, including the larger calorie font and the addition of 'Added Sugars' and Vitamin D/Potassium.
Added Sugars Breakdown: The 'Added Sugars' line helps differentiate between natural sugars and those added during processing, which offer fewer nutrients.
Utilize the Ingredients List: Read the ingredients list to see what the product contains most of, as items are listed in order of weight.

Decoding the Sections of the Nutrition Panel

The nutrition panel is organized to clearly present nutritional information. Understanding each section is key to making informed food choices.

Serving Information

The top of the panel displays Serving Size and Servings Per Container. Serving size indicates the typical amount consumed at one time and is used as the basis for all other nutrient values listed. It's important to compare this to your actual portion, as consuming multiple servings means multiplying the listed calories and nutrients accordingly. Packages with one to two servings are often labeled as a single serving.

Calories

Calories are listed in a larger, bolder font, showing the energy per serving. Managing calorie intake is essential for weight management.

Macronutrients

This section details key nutrients, including Total Fat (broken down into Saturated and Trans Fat), Cholesterol, Sodium, and Total Carbohydrate (including Dietary Fiber, Total Sugars, and Added Sugars). Protein is also listed. Limiting saturated and trans fats is important for heart health, while managing sodium intake is linked to blood pressure. Added sugars are listed separately on newer labels to highlight sugars added during processing.

Vitamins and Minerals

Required vitamins and minerals are listed with their amounts and Percent Daily Values (%DV). Newer labels require Vitamin D, Potassium, Calcium, and Iron, which are nutrients of public health concern. Other vitamins and minerals can be listed voluntarily by the manufacturer.

Understanding Percent Daily Value (%DV)

The % Daily Value (%DV) shows how a serving fits into a standard 2,000-calorie daily diet. This helps compare products. A %DV of 5% or less is considered low, while 20% or more is high. Aim for lower %DV for saturated fat, sodium, and added sugars, and higher %DV for fiber, Vitamin D, calcium, iron, and potassium.

New vs. Old Nutrition Panel: A Comparison


Feature	Old Nutrition Panel (Pre-2020)	New Nutrition Panel (Post-2020)
Serving Size	Smaller font, based on older consumption data.	Larger, bolder font, based on updated consumption data.
Calories	Standard font size.	Larger, bolder font for better visibility.
Calories from Fat	Included on the label.	Removed, focusing on fat type instead of total amount.
Sugars	Listed as Total Sugars only.	Includes both Total Sugars and a separate line for Added Sugars.
Vitamins/Minerals	Required: Vitamin A, C, Calcium, Iron.	Required: Vitamin D, Potassium, Calcium, Iron.
Daily Values	Older values based on outdated scientific data.	Updated values based on recent scientific recommendations.
Footnote	Included a detailed explanation of daily values for 2,000 and 2,500 calorie diets.	Simplified to clarify the meaning of %DV, based on a 2,000 calorie diet.

The Ingredients List

The ingredients list, though separate from the nutrition panel, is vital. Ingredients are listed by weight in descending order. This helps identify primary components and is crucial for those with allergies, as allergens are highlighted. The FDA provides resources for understanding the ingredient list.

Conclusion

Understanding what does the nutrition panel include is key to healthy eating. By reviewing serving sizes, calories, macronutrients, and micronutrients, and using the %DV for comparison, you can make informed choices to manage your intake. Combining this with the ingredients list empowers you to support your well-being.

How to Interpret Food Labels: A Quick Guide

Check the Serving Size First: This determines all other values. Be mindful of servings per container.
Limit Saturated Fat, Sodium, and Added Sugars: A %DV of 5% or less is low; high intake is linked to health issues.
Favor Fiber, Vitamins, and Minerals: Aim for 20% DV or more for nutrients like fiber, Vitamin D, Calcium, Iron, and Potassium.
Use %DV to Compare Products: The %DV simplifies comparing different foods.
Read the Ingredients List: Ingredients are listed by weight, with the most abundant first.

Frequently Asked Questions

The most important thing to look at first is the Serving Size and Servings Per Container. All other values on the panel, from calories to nutrients, are based on this serving size.

Total Sugars include both sugars that occur naturally in foods (like milk and fruit) and any sugars that are added during processing. Added Sugars are specifically those put into the product and are listed separately on newer labels.

You can use the Percent Daily Value (%DV). A general guide is that 5% DV or less is considered a low amount, while 20% DV or more is considered a high amount.

The new FDA label includes larger, bolder text for calories and serving size, an 'Added Sugars' line, and requires listing Vitamin D and Potassium. It no longer requires Vitamins A and C, and the 'Calories from Fat' line has been removed.

It was removed because modern scientific research shows that the type of fat consumed is more important for health than the total amount. The panel now focuses on breaking down total fat into categories like saturated and trans fat.

No, the daily values are based on a standard 2,000-calorie daily diet and are for general guidance. Your specific needs may be higher or lower depending on factors like age, sex, weight, and activity level.

The nutrition panel provides the facts, but it doesn't label a food as healthy or unhealthy. It is a tool for comparing products and making informed choices based on your personal dietary needs and goals.

The panel is required to list the actual amount and %DV for Vitamin D, Calcium, Iron, and Potassium. Other vitamins and minerals can be listed voluntarily by the manufacturer.

The ingredients list is separate from the nutrition panel and shows all ingredients in descending order by weight. It is crucial for people with allergies and for identifying main components.