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Body & Health

Reading a nutrition label

Start with the serving size, then use % Daily Value: 5% or less is low, 20% or more is high. Aim lower on saturated fat, sodium and added sugars, higher on fiber.

Easy10 min to readFree

You'll need

  • Any packaged food

What to know

How to read a nutrition labelA simplified Nutrition Facts label. The servings per container and serving size are highlighted, with a note that every number is for one serving. The percent Daily Value column is explained: 5 percent or less is low, 20 percent or more is high. Aim lower for saturated fat, sodium and added sugars, and higher for fiber, vitamin D, calcium, iron and potassium. The example values are made up for illustration.Nutrition FactsServings per containerServing sizeCalories% Daily ValueSaturated fat5%Sodium22%Added sugars4%Fiber18%Calcium20%Every number isfor ONE serving5% DV or less: low20% DV or more: highLower is better:saturated fat, sodium,added sugarsHigher is better:fiber, vitamin D,calcium, iron, potassium
Start at the serving size. Everything else depends on it.
  1. Check servings per container and the serving size. Every number on the label is for one serving (FDA).
  2. Multiply if you eat more. Two servings means double the calories and nutrients (MedlinePlus).
  3. Use % Daily Value as a quick guide: 5% or less is low, 20% or more is high (FDA).
  4. Choose lower %DV for saturated fat, sodium and added sugars, and higher %DV for fiber, vitamin D, calcium, iron and potassium (FDA).
  5. Compare two products side by side, making sure the serving sizes match (FDA).
Watch out. "0 g trans fat" can still mean up to 0.5 grams per serving if the ingredients include partially hydrogenated oil (American Heart Association).

Good to know

2,000 calories is a reference

Labels use 2,000 calories a day as a general guide. Your needs may be higher or lower (FDA).

Fiber

MedlinePlus suggests foods with at least 3 to 4 grams of fiber per serving (MedlinePlus).

Sodium

The Daily Value for sodium is 2,300 mg (FDA).

Sources

  1. U.S. Food and Drug Administration How to understand and use the Nutrition Facts label
  2. MedlinePlus (National Library of Medicine) How to read food labels
  3. American Heart Association Understanding food nutrition labels

Lesson B2.2 · Last checked October 2, 2026 against the sources listed. See a mistake?