Why use the Nutrition Facts label for better health?

November 1, 2025 •

5 min read

According to the FDA, Americans often consume too much saturated fat, sodium, and added sugars, leading to increased health risks. This is a compelling reason why use the Nutrition Facts label, as it provides essential information to help you make smarter and more informed food choices for better health.

Quick Summary

The Nutrition Facts label provides essential information on a product's serving size, calories, and nutrient content, enabling informed dietary decisions. It helps manage weight, compare similar products, and identify nutrients to limit, like saturated fat and sodium, and nutrients to consume more of, such as fiber and vitamin D.

Key Points

Serving Size is Key: All label values are based on the serving size, so check it first to accurately assess calorie and nutrient intake.
Focus on % Daily Value: Use the %DV to quickly identify if a food is high (20% or more) or low (5% or less) in key nutrients like fat, fiber, and sodium.
Manage Weight Effectively: Monitor calories, saturated fat, and added sugars to help balance energy intake and support weight management goals.
Prioritize Beneficial Nutrients: Choose foods with higher %DV for dietary fiber, vitamin D, calcium, and potassium to support overall health and reduce disease risk.
Scrutinize the Ingredient List: Check the ingredient list to identify hidden sugars (listed under various names) and avoid allergens or undesirable additives.
Compare Products Easily: Use the nutrition label to compare different brands of similar products, helping you choose the healthiest option available.
Empower Your Health: Regularly using the Nutrition Facts label turns grocery shopping into an informed, strategic step toward achieving your health and wellness goals.

Understanding the Core Components of the Nutrition Facts Label

At first glance, the Nutrition Facts label can seem like a dense collection of numbers and percentages. However, understanding its main sections is the key to unlocking its power for your health. The label is divided into several key areas, each providing specific, valuable information. The most prominent areas include the serving size, calories, nutrient information, and the percent daily value (%DV).

Serving Size: The serving size is the first piece of information you should look at on any nutrition label. It is crucial because all other values on the label—calories, fat, carbohydrates, and so on—are based on this amount. Many packages contain more than one serving, so it’s easy to inadvertently consume more than the stated portion, and in turn, double or triple your calorie and nutrient intake. Modern labels often feature dual columns for products that could be eaten in one sitting, showing both 'per serving' and 'per package' values for clarity.
Calories: Calories measure the energy from food and drink. The number of calories per serving is prominently displayed on the label, helping you manage your energy intake. Balancing the calories you consume with the calories you burn through physical activity is fundamental for weight management.
Nutrient Information: This section details the amounts of various nutrients in a single serving. Nutrients are categorized into those you should limit (e.g., saturated fat, sodium, added sugars) and those you should aim to get more of (e.g., dietary fiber, vitamin D, calcium, iron, potassium).
Percent Daily Value (%DV): The %DV helps put the nutrient numbers into context. It shows how much a serving of food contributes to your total daily diet for each nutrient, based on a 2,000-calorie diet. As a general rule, a %DV of 5% or less is considered low, while 20% or more is high. This column makes it easy to compare products and quickly identify foods that are either high or low in a specific nutrient.

Making Informed Decisions with the Nutrition Label

Beyond the basic numbers, the Nutrition Facts label empowers you to make strategic choices that directly impact your health. For individuals with specific health goals, the label is an indispensable tool.

Weight Management

For weight loss or maintenance, the Nutrition Facts label is a vital resource. By closely monitoring the serving size and total calories, you can prevent accidental overconsumption. Additionally, paying attention to the amounts of saturated fat and added sugars can help you choose more nutrient-dense foods and reduce empty calories. The ingredient list is also beneficial, as it lists ingredients in descending order by weight, so if sugar or high-fat ingredients are at the top, you know the food is likely higher in calories and less nutritious.

Managing Health Conditions

For managing conditions like heart disease, high blood pressure, or diabetes, the label highlights crucial nutrients. For heart health, comparing the %DV for sodium and saturated fat between products is a quick way to find a healthier option. For managing blood sugar, the total and added sugar content is essential, helping to control intake. The ingredient list is also critical for those with allergies, as it identifies potential allergens.

Comparing Products

One of the most practical uses of the Nutrition Facts label is for product comparison. When faced with multiple brands of a similar item, comparing their labels side-by-side reveals which one offers the best nutritional profile. For accurate comparisons, always look at the 'per 100g' or 'per 100ml' column if available, as serving sizes can differ between brands.

The Ingredient List: More Than Meets the Eye

Located just below the Nutrition Facts table, the ingredient list offers another layer of detail. Ingredients are listed in descending order by weight, so the first few ingredients are the most abundant in the product. This is particularly useful for identifying added sugars or high-fat components, which can be disguised under multiple names like high-fructose corn syrup, dextrose, or partially hydrogenated oil.


Feature	Benefit for Weight Management	Benefit for Heart Health
Serving Size	Prevents overconsumption by highlighting actual portion size	Clarifies calorie and nutrient amounts to avoid high intake of saturated fat and sodium
Calories	Helps balance daily energy intake for a caloric deficit or maintenance	Provides an overall measure of energy from a food, informing total dietary needs
% Daily Value	Identifies foods high in fiber and low in saturated fat for satiety and diet control	Guides you toward products with low %DV for saturated fat, sodium, and added sugars
Ingredient List	Exposes high-calorie ingredients like added sugars and unhealthy fats at the top of the list	Helps identify harmful fats (e.g., partially hydrogenated oils) and excessive salt additives

Practical Strategies for Label Reading

To become proficient at reading food labels, it's wise to develop a few simple habits. First, always start by checking the serving size. Then, take a look at the %DV for nutrients you want to limit, such as sodium, saturated fat, and added sugars, aiming for values under 5%. Next, check for nutrients you want more of, like fiber, calcium, and potassium, seeking values of 20% or higher. Finally, review the ingredients list to spot any hidden sources of sugar, fat, or allergens. By systematically reviewing these elements, you can quickly and confidently make healthier choices while shopping. The FDA provides a wealth of educational materials and an interactive label to help users understand the latest updates, making it a reliable source for staying informed about nutritional standards.

Conclusion

The Nutrition Facts label is more than just a regulatory requirement; it's a powerful tool for consumer empowerment. By learning to interpret its details—from the serving size and calories to the nutrient values and ingredient list—you can take control of your diet and health. Regular use of the label promotes a deeper understanding of what you consume, enabling you to make consistent, informed choices that support your wellness goals, whether it's weight management, heart health, or simply a more balanced diet. Making the label your go-to resource transforms grocery shopping from a guessing game into a strategic step toward a healthier lifestyle. A small investment of time in the aisle pays significant dividends for your long-term health.

Visit the FDA's Interactive Nutrition Facts Label for more information.

Frequently Asked Questions

The most important part to check first is the serving size, located at the top of the label. This is because all other nutritional values, such as calories and fats, are based on that specific serving size, which may be different from your actual portion.

The label can aid weight loss by helping you track your calorie intake per serving, manage portion sizes, and choose foods that are lower in saturated fat and added sugars. The ingredient list can also reveal products with high-calorie additives.

The %DV indicates how much of a nutrient in one serving of a food contributes to a total daily diet, based on a 2,000-calorie diet. A %DV of 5% or less is considered low, while 20% or more is high.

To compare products accurately, look at the nutritional information per 100g or 100ml, if available. If not, compare the %DV for key nutrients you want to limit (like sodium and saturated fat) or increase (like fiber).

The ingredient list is crucial for identifying allergens, hidden sources of added sugars and unhealthy fats, and for understanding the product's overall composition. Ingredients are listed in descending order by weight, so the first ones are the most prevalent.

You should aim to limit nutrients like saturated fat, sodium, and added sugars, as excessive intake is linked to adverse health effects such as cardiovascular disease. Look for a low %DV (5% or less) for these items.

While these are regulated claims, they can sometimes be misleading. For instance, a 'low fat' product might still be high in sugar or total calories. Always check the full Nutrition Facts panel to get a complete picture of the product's nutritional profile.

For managing high blood pressure, pay close attention to the sodium content and the %DV. Choosing products with a lower sodium %DV can help you stay within the recommended daily intake and manage your condition.