The Basics of Serving Size
The serving information is at the top of the 'Nutrition Facts' panel on packaged foods and beverages. This section lists the serving size and the number of servings per container. A serving size is a standardized amount, like '1 cup,' '2 crackers,' or '1 slice,' followed by its metric equivalent in grams (g). This is not a judgment on how much to eat, but rather a reference point determined by the FDA to help consumers compare similar foods. All nutritional values—from calories and fat to sodium and sugars—are based on this single serving amount.
Serving Size vs. Portion Size: The Crucial Difference
Serving size and portion size are often confused, but they are different. A serving size is the manufacturer-suggested amount on the label, standardized for comparison. A portion size is the amount of food an individual chooses to eat at one time. While the two can sometimes align, they often do not. For example, a single-serving bag of chips might be labeled as two or more servings, leading to what some refer to as 'portion distortion'. This is common with restaurant meals, which often have larger portions than a standard serving size. Understanding this is key to accurately tracking caloric and nutrient intake.
How Serving Sizes Are Determined by the FDA
The FDA determines serving sizes using population-based survey data, known as Reference Amounts Customarily Consumed (RACCs). These amounts are updated periodically to better reflect how much people actually eat and drink. For example, the serving size for ice cream was updated from half a cup to two-thirds of a cup to reflect current consumption habits. These regulations ensure labels provide the most relevant and up-to-date information, allowing consumers to make more accurate calculations about their dietary intake.
Using Serving Size for Informed Choices
To effectively use the serving size information, you must do a little math. If more or less than one serving is eaten, adjust the nutritional numbers accordingly. If a package contains four servings and half of it is eaten, two servings have been consumed, and the calories, fat, and other nutrients should be multiplied by two. Conversely, if you only eat half a serving, divide the numbers by two. This helps control intake of specific nutrients, such as sodium, saturated fat, and added sugars, and get enough of beneficial nutrients like dietary fiber, Vitamin D, and calcium.
The Advantage of Dual-Column Labels
Manufacturers are now required to use a 'dual-column' label for products that contain more than one serving but could be consumed in a single sitting (like a large soda or a pint of ice cream). This label shows the nutritional information for both a single serving and for the entire container. This simplifies calculating total nutrient and caloric intake for those who do not split the package, providing a clearer picture of their consumption.
Serving Size vs. Portion Size: At a Glance
| Attribute | Serving Size | Portion Size |
|---|---|---|
| Definition | The standardized, recommended amount listed on a food's Nutrition Facts label. | The amount of food an individual actually chooses to eat at one time. |
| Determined By | The U.S. Food and Drug Administration (FDA) based on consumption surveys. | An individual's personal hunger, preferences, and environmental cues. |
| Who Controls It | The manufacturer, under FDA regulations. | The individual consumer. |
| How It's Used | As a reference point for calculating nutritional values and comparing similar products. | What goes on the plate and is eaten during a meal or snack. |
Conclusion: Making Smarter Decisions
Understanding a serving size on a label is essential for making healthier food choices and managing nutritional intake. The serving size is a tool, not a rule. By recognizing the difference between a standardized serving and a personal portion, you can control your diet and avoid overconsumption. Paying attention to serving sizes, especially in oversized packages, helps decode the label and understand what is being put into the body. This awareness is a step toward achieving health and wellness goals. The FDA provides educational resources on the subject Read more on the official FDA website.
