Reading the Nutrition Facts label

Start at the top: servings

Every number on the label refers to one serving, not necessarily the whole package. If a bag holds three servings and you eat it all, multiply calories and nutrients by three.

Calories in context

The label lists calories per serving. Many labels are based on a 2,000-calorie day for general reference, but individual needs differ by age, sex, body size and activity.

The 5/20 shortcut

The % Daily Value (%DV) shows how much one serving contributes to a day's total. The FDA's rule of thumb: 5% DV or less is low, 20% DV or more is high. Aim for low on sodium, saturated fat and added sugars; higher on fiber, vitamin D, calcium, iron and potassium.

Added sugars versus total sugars

"Total sugars" includes sugar naturally found in milk and fruit. "Added sugars" are those added during processing — the line to watch. Plain yogurt and sweetened yogurt can look similar on total sugars but differ a lot on added sugars.

Try it in the store

Pick two breads, two cereals or two canned soups and compare only three lines: sodium, added sugars and fiber. Within a few trips you will know your go-to products.

Common questions

References

• FDA — How to understand and use the Nutrition Facts label
• Dietary Guidelines for Americans (USDA/HHS)