How to Read Nutrition Facts Labels

Video by Jonathan Parrish

Do you want to improve your eating habits this year? One of first things you can do is learn how to read the Nutrition Facts labels on the foods you buy. Nutrition Facts labels provide insight on what’s in your food, including calories, added sugar, vitamins, minerals, and more.

The Nutrition Facts label is a great tool to help you make healthier choices and identify nutrient-rich foods.

Here is a quick overview of what to look for and how to get started:

1. Serving Size. It is important to know the serving size listed on the labels is not a recommendation of how much food or drink to consume. The serving size reflects the amount that people usually eat or drink of that particular product. Be sure to pay close attention to the serving size and the number of servings in each product.
2. Calories. Calories provide a measure of how much energy you get from a serving of food. The more servings you eat or drink, the more calories you consume. 
3. Nutrients. The nutrients you pay close attention to depend on your health goals or conditions. For example, people with diabetes tend to pay close attention to added sugar. Someone with high blood pressure may be sure to look at sodium. Overall, it is best to eat foods with more fiber, healthy fats, vitamin D, and calcium, and consume less foods with more sodium, saturated fats, and added sugar.
4. Daily Value. This part of the Nutrition Facts label can get confusing. According to the U.S. Food and Drug Administration, the Percent Daily Value is how much a nutrient in a single serving of an individual packaged food or dietary supplement contributes to your daily diet. The Percent Daily Value is based on a 2000-calorie diet. Not everyone consumes 2,000 calories per day, so the percentages could be different for each person. Most importantly, if a product has a high %DV of sodium, saturated fat, cholesterol, or other nutrients you want to reduce in your diet, be cautious about the amount you eat.

Bottom line: Learning how to read Nutrition Facts labels takes time and practice. Choose more foods that are higher in fiber, healthy fats, vitamin D, calcium, and iron. Limiting your intake of added sugars, sodium, and saturated fats may help reduce the risk of certain health conditions. 

Want to learn more? Check with your local family and consumer sciences agent at the MSU Extension Office to see if an educational program on Nutrition Facts labels is offered in your county. 

For more help with reading Nutrition Facts labels, check out this interactive learning tool.

For more helpful tips, healthy recipes, and other information, visit extension.msstate.edu and join our MSU Nutrition and Wellness Facebook group.