A Nutrition Facts label can help you compare packaged foods and understand what a serving contains. Start with the serving size, then check the nutrients that matter to your decision. A few careful comparisons can make the information easier to use on your next grocery trip.
This guide explains the US Nutrition Facts label. It focuses on reading the information accurately, without turning every food choice into a calculation.
Start with the serving size
Look at both the serving size and the number of servings in the package. Most of the amounts on the panel refer to one serving, although some labels also show values for the entire package. The listed serving reflects an amount people typically consume. It is not a personal recommendation for how much to eat. [1]
For a simple example, imagine a package containing two servings, with 160 calories per serving. Eating the whole package would provide 320 calories. The same multiplication applies to the listed grams or milligrams of each nutrient. Check which column you are reading before doing the arithmetic.
Use Daily Value for a quick comparison
Percent Daily Value, written as %DV, shows how much a serving contributes toward a daily reference amount for a nutrient. The FDA considers 5% DV or less low and 20% DV or more high. These are general reference points, not a score for the entire food. [2]
Check that the serving amounts match when comparing two products. A soup listed per half cup cannot be compared directly with one listed per full cup. Adjust to the same quantity first, then compare sodium or another nutrient you are interested in.
Read total sugars and added sugars separately
Total sugars includes naturally occurring sugars and any added sugars. The added sugars line identifies the portion counted as added sugars, which can include sugar added during processing and sugars from honey or syrups. Added sugars are already included in the total. Do not add the two figures together. [3]
For example, an illustrative label showing 12 grams of total sugars and 4 grams of added sugars contains 12 grams of sugar in total. Four of those grams are added sugars. This distinction gives you more information when comparing similar foods.
Choose a question before comparing products
Decide what you want to learn from the label. You might compare the sodium in two canned soups or the fiber in two breakfast cereals. Keep the question specific so the comparison stays useful.
Then consider the food as part of the meal you intend to make. Taste, price, convenience, and your dietary needs still matter. A single nutrient figure does not capture all of those considerations.
Try it with one familiar food
On your next shopping trip, choose two versions of something you already buy. Check the serving amounts, compare one nutrient, and decide which option fits your needs. You can leave the rest of your shopping routine unchanged.
If a clinician or registered dietitian has given you specific nutrition targets, use those instructions when interpreting the label. General reference values cannot account for every individual need.