Understanding Nutrition Facts
Learn how to read nutrition facts labels and make informed food choices based on calories, sodium, sugar, and more.
How to Read Nutrition Labels
Calories
Energy from food. Adults typically need 2000-2500 calories per day.
Sodium
Keep under 2,300mg per day. High sodium can raise blood pressure.
Sugars
Limit added sugars to <50g per day. Natural sugars from fruit are better.
Protein
Helps build muscle and keeps you full. Aim for 0.8g per kg body weight.
Example Nutrition Facts Label
Nutrition Facts
Key Things to Look For:
1. Serving Size
Always check the serving size first. All nutrition information is based on this amount, not the entire package.
2. Calories
This tells you how much energy you get from one serving. Remember to multiply if you eat more than one serving.
3. Nutrients to Limit
Saturated fat, trans fat, cholesterol, and sodium. Lower numbers are better for these nutrients.
4. Nutrients to Get More Of
Dietary fiber, vitamin D, calcium, iron, and potassium. Higher numbers are better for these nutrients.
5. Added Sugars
New on labels! Shows sugars added during processing, not naturally occurring sugars from fruits or milk.
6. % Daily Value
5% DV or less is low, 20% DV or more is high. Use this to quickly gauge if a serving has a lot or a little of a nutrient.