Understanding the Foundation: The Serving Information
When you pick up a packaged food item, your eyes may be drawn to the bright, bold calorie count. However, doing so is a common and critical mistake. The single most important piece of information to check first on a Nutrition Facts label is the serving size and servings per container. All other figures, including calories, fat, and sugar, are calculated based on this specified serving size. If you eat a portion larger than what is listed, you will consume a significantly different amount of nutrients and calories than you assume. For example, a bag of chips may list 150 calories per serving, but if the bag contains three servings and you eat the entire thing, you've actually consumed 450 calories and triple the other listed nutrients. Checking this information first establishes the correct context for the entire label.
What to Look for After Serving Size
Once you've understood the serving information and how it relates to your intended portion, you can move on to other key parts of the label. The next step is to evaluate the nutrient information, with a focus on what to limit and what to prioritize.
Nutrients to Limit
Certain nutrients are associated with adverse health effects when consumed in excess. For better health, experts recommend choosing foods with lower amounts of the following:
- Saturated Fat: High intake can raise cholesterol levels and increase the risk of heart disease. Look for products with a lower % Daily Value (%DV) for saturated fat.
- Sodium: Excess sodium contributes to high blood pressure and an increased risk of heart disease. Many processed foods contain high levels of sodium, so compare labels to find lower-sodium versions.
- Added Sugars: High consumption of added sugars provides empty calories and has been linked to weight gain, type 2 diabetes, and other health issues. The FDA's updated label now lists added sugars separately from total sugars, making them easier to identify and limit.
Nutrients to Get More Of
Conversely, other nutrients are beneficial for overall health and are often lacking in the average diet. Aim for products with higher amounts of these key nutrients:
- Dietary Fiber: Promotes a feeling of fullness, supports digestive health, and can help lower blood cholesterol levels. Good sources of fiber include whole grains, fruits, and vegetables.
- Vitamin D, Calcium, Iron, and Potassium: Many people do not get enough of these vitamins and minerals. Higher intakes can help reduce the risk of conditions like osteoporosis, anemia, and high blood pressure.
Deciphering the Percent Daily Value (%DV)
The % Daily Value column on the right side of the label provides a snapshot of how a serving of food contributes to a total daily diet. It is based on a 2,000-calorie diet, so while not perfectly accurate for everyone, it serves as a useful general guide. Use these benchmarks to quickly assess a food's nutrient profile:
- 5% DV or less is low: Aim for low %DV in saturated fat, sodium, and added sugars.
- 20% DV or more is high: Aim for high %DV in dietary fiber, vitamins, and minerals.
Beyond the Numbers: The Ingredients List
Located below the Nutrition Facts panel, the ingredients list is another crucial tool for evaluating a product. Ingredients are listed in descending order by weight, meaning the first ingredient is the most abundant in the product. This can help you identify sources of hidden sugars or unhealthy fats, such as partially hydrogenated oils. For example, if 'sugar' or 'high-fructose corn syrup' is listed as one of the first few ingredients, the product is likely high in added sugar, regardless of what the marketing on the front of the package claims.
Nutrient Comparison Table: Regular vs. Lower Sodium Soup
| Nutrient | Regular Chicken Noodle Soup | Low Sodium Chicken Noodle Soup | Key Insight |
|---|---|---|---|
| Serving Size | 1 cup (245g) | 1 cup (245g) | Same serving size for easy comparison. |
| Calories | 100 | 90 | Low sodium version has slightly fewer calories. |
| Sodium | 850 mg (37% DV) | 480 mg (21% DV) | The low-sodium version contains significantly less sodium, a better choice for heart health. |
| Added Sugars | 3 g (6% DV) | 1 g (2% DV) | Fewer added sugars in the low-sodium product. |
| Dietary Fiber | 1 g (4% DV) | 2 g (7% DV) | The healthier choice provides more dietary fiber, a beneficial nutrient. |
This table illustrates how a quick comparison of key nutrients can reveal significant differences between similar products, guiding you toward healthier choices. By first confirming the serving size is the same, you can make an accurate, side-by-side assessment of nutritional quality based on %DV and nutrient amounts.
Checklist for Reading a Nutrition Label
- Start at the top by checking the Serving Size and Servings Per Container.
- Note the Calories, keeping in mind how many servings you plan to eat.
- Review the Nutrients section, paying special attention to saturated fat, sodium, and added sugars.
- Use the % Daily Value (%DV) column to quickly determine if a nutrient is high or low.
- Check the ingredients list for hidden sugars or fats, especially the first few items.
Conclusion: Empower Your Choices
Understanding what is the first thing you should look at on a Nutrition Facts label—the serving information—is the crucial starting point for making educated dietary decisions. By consistently checking the serving size first, you can avoid misinterpreting the calorie and nutrient data and make more accurate comparisons between products. This foundational step, combined with a focused look at key nutrients, the %DV, and the ingredients list, empowers you to take control of your health. With practice, reading a food label becomes a quick and effective habit that serves your long-term well-being. For additional resources on healthy eating, visit the American Heart Association website.
