This article explains the layout of the label used on packaged foods in the United States. Labels in other countries are formatted differently. It is general information, not medical advice, and individual needs vary. Talk with a doctor or registered dietitian before changing your diet, especially if you manage a health condition.
Start with serving size
The top of the label lists the serving size and the number of servings per container. Everything below it, from calories to sodium, refers to one serving, not the whole package.
Serving sizes are based on amounts people typically eat, and they are not recommendations. They can differ from what you actually eat. A bag of chips might list a serving as about one handful and contain several servings, and a small bottle of juice might contain more than one.
Here is a hypothetical example. If a label shows 150 calories per serving and the package has 3 servings, eating the whole package gives you 3 x 150 = 450 calories. The same multiplication applies to every nutrient on the label, including sodium and added sugars. Some packages show two columns, “per serving” and “per package,” which makes this easier.
Calories
Calories are listed in large type below the serving size. A calorie is a unit of energy from food. How many calories a person needs varies with age, size, activity level and other factors, so there is no single right number. The label’s footnote uses 2,000 calories a day as a general reference for nutrition advice, and it states that it is not a personal target.
Calories are useful for comparison, but they do not tell you everything about a food. Two foods with the same calories can differ in fiber, protein and added sugar, and may leave you feeling differently satisfied. If you are curious about how much to eat at once, portion sizes are a related topic.
Understanding percent Daily Value
The right-hand column lists percent Daily Value (%DV). It shows how much a serving contributes to a daily reference amount for each nutrient, based on a 2,000 calorie diet. A general rule of thumb from the label itself is:
- 5% DV or less per serving is considered low.
- 20% DV or more per serving is considered high.
This lets you scan quickly. You may want more of some nutrients and less of others, depending on your needs.
Nutrients to limit
The label groups several nutrients that many people are advised to watch:
- Saturated fat and trans fat: Health organizations commonly suggest limiting saturated fat, and trans fat is generally best kept as low as possible. Not all fat is a concern, and healthy fats from foods such as nuts, seeds, fish and olive oil are discussed separately.
- Cholesterol: Listed in milligrams, with a %DV on some products.
- Sodium: Often much higher in packaged and restaurant food than people expect. Your total sodium intake adds up across many foods.
- Added sugars: Listed under total sugars. This line shows sugar added during processing, separate from sugars naturally present in milk or fruit. Keeping an eye on added sugar is a common goal.
Nutrients to get enough of
Further down, the label lists nutrients that many people do not get enough of. These include dietary fiber, vitamin D, calcium, iron and potassium. Dietary fiber is found in whole grains, beans, fruits and vegetables. A higher %DV for these nutrients can be a useful signal, although labels cannot tell you what you need individually.
Protein is listed in grams, usually without a %DV. Total carbohydrate includes fiber, total sugars and added sugars, so these are all part of the carbohydrate figure rather than additions to it.
Comparing two products
The label is most useful when you compare similar foods side by side. For example, put two cereals, two soups or two breads next to each other and check:
- Are the serving sizes the same? If not, adjust your comparison.
- Which has more fiber?
- Which has less sodium and added sugar per serving?
- Do the calories differ enough to matter to you?
You may find one product is lower in sodium but higher in added sugar, which is a trade-off only you can weigh. Using per-100-gram figures where available can help when serving sizes differ, though US labels often do not list them.
What the label does not tell you
A label shows nutrients, not overall quality. It does not describe how processed a food is, nor what it is made of. For that, check the ingredient lists, which show what is in the product and in what order. Front-of-package statements are separate from the label, and it helps to understand marketing claims before trusting them.
Also note that fresh foods such as apples or fresh vegetables usually do not carry a label at all. This does not mean they lack nutrients; they simply fall outside labeling requirements in many cases.
Using labels without obsessing
For some people, label-reading becomes stressful or turns into constant counting. You do not have to check every item every time. Many people find it helpful to look closely at a handful of regular purchases, such as bread, cereal, yogurt and canned goods, and then choose a preferred version and keep buying it. If checking labels starts to feel anxious or compulsive, or leads to restrictive eating, speak with a doctor or mental health professional.