How to Understand and Use the Nutrition Facts Label
People look at food labels for different reasons. But whatever the reason, many consumers would like to know how to use this information more effectively and easily. The following label-building skills are intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.
The Nutrition Facts Label - An Overview:
The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). The bottom part (see #5 on the sample label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for important nutrients, including fats, sodium and fiber. The footnote is found only on larger packages and does not change from product to product.
In the following Nutrition Facts label we have colored certain sections to help you focus on those areas that will be explained in detail. You will not see these colors on the food labels on products you purchase.
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The Serving Size
The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.
The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.
Example
| |||||
|---|---|---|---|---|---|
| Single Serving | %DV | Double Serving | %DV | ||
| Serving Size | 1 cup (228g) | 2 cups (456g) | |||
| Calories | 250 | 500 | |||
| Calories from Fat | 110 | 220 | |||
| Total Fat | 12g | 18% | 24g | 36% | |
| Trans Fat | 1.5g | 3g | |||
| Saturated Fat | 3g | 15% | 6g | 30% | |
| Cholesterol | 30mg | 10% | 60mg | 20% | |
| Sodium | 470mg | 20% | 940mg | 40% | |
| Total Carbohydrate | 31g | 10% | 62g | 20% | |
| Dietary Fiber | 0g | 0% | 0g | 0% | |
| Sugars | 5g | 10g | |||
| Protein | 5g | 10g | |||
| Vitamin A | 4% | 8% | |||
| Vitamin C | 2% | 4% | |||
| Calcium | 20% | 40% | |||
| Iron | 4% | 8% | |||
Calories (and Calories from Fat)
Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount).
(#2 on sample label):In the example, there are 250 calories in one serving of this macaroni and cheese. How many calories from fat are there in ONE serving? Answer: 110 calories, which means almost half the calories in a single serving come from fat. What if you ate the whole package content? Then, you would consume two servings, or 500 calories, and 220 would come from fat.
General Guide to Calories
- 40 Calories is low
- 100 Calories is moderate
- 400 Calories or more is high
The General Guide to Calories provides a general reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet.
Eating too many calories per day is linked to overweight and obesity.
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