Learn how to read nutrition labels step by step — serving size, calories, % Daily Value, macros, and ingredients. Make smarter food choices every time.
Frequently Asked Questions
What is the most important thing to look for on a nutrition label?
Start with serving size — every number on the label applies only to that amount. Then check calories and % Daily Value for the nutrients you are managing. Most people should pay close attention to added sugar, sodium, and saturated fat, while seeking out fiber, protein, and key vitamins.
What does % Daily Value mean on a nutrition label?
Percent Daily Value (%DV) shows how much one serving of a food contributes to a 2,000-calorie daily diet. A %DV of 5% or less is considered low; 20% or more is considered high. Use it as a quick way to compare foods and gauge whether a nutrient is present in a meaningful amount.
How do I spot hidden sugar on a nutrition label?
Check the ingredient list for any of the 60+ names for added sugar — including dextrose, maltose, sucrose, high-fructose corn syrup, cane juice, and anything ending in "-ose." The ingredient list is ordered by weight, so if sugar appears in the first three ingredients, it is a significant component of the food.
Is the calorie count on a nutrition label accurate?
FDA regulations allow a ±20% margin of error on calorie declarations for packaged foods. In practice, most products are within 10% of the stated value. For the most accurate picture, weigh portions to match the listed serving size rather than estimating by volume or visual inspection.
What is the difference between total sugar and added sugar on a label?
Total sugar includes both naturally occurring sugars (such as lactose in dairy or fructose in whole fruit) and sugars added during processing. Added sugar is the portion that manufacturers put in — it is the number to watch for health purposes, as naturally occurring sugars come packaged with fiber, protein, and micronutrients that slow their absorption.