Making healthier choices at the grocery store starts with understanding what’s really in the food you buy. Nutrition labels are your go-to resource for evaluating products and making informed decisions that support your health goals. Whether you’re trying to reduce your sugar intake, watch your sodium levels, or get more fiber in your diet, learning how to read nutrition labels is a critical skill.
In this guide, we’ll walk through the key components of a nutrition label, how to interpret the information, and how to use that knowledge to make smarter food choices.
1. Understanding Serving Size and Servings Per Container
The first thing you should look at on any nutrition label is the serving size and the number of servings per container. This section sets the stage for how you interpret the rest of the label.
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Serving size refers to the standardized amount of food (like 1 cup or 30g) on which all nutritional values are based.
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Servings per container tells you how many of those servings are in the entire package.
Why is this important? Because all the calories and nutrient information listed on the label are for one serving—not the whole package. If you eat more than one serving, you’ll need to multiply the numbers accordingly.
Tip: Many items that appear to be single-serving (like a bottle of soda or a small bag of chips) actually contain two or more servings. Always double-check before assuming you’re eating just one.
2. Calories: Know What You’re Taking In
Calories provide a measure of how much energy you get from a serving of food. This number helps you understand how a particular food fits into your daily caloric needs.
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For most adults, daily calorie needs range from 1,800 to 2,400, depending on age, sex, and activity level.
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Foods with high calorie counts but low nutritional value (like sugary drinks or fried snacks) are best consumed in moderation.
Don’t forget to multiply the calories per serving by the number of servings you actually consume. For instance, if one serving has 250 calories and you eat two servings, that’s 500 calories.
Tip: Look for nutrient-dense foods that provide more vitamins, minerals, and fiber with fewer calories.
3. The Nutrients to Limit
Not all nutrients are created equal. Some are beneficial in large amounts, while others should be limited to maintain a healthy diet. On most nutrition labels, you’ll see a list of nutrients under the calories section.
Key nutrients to limit include:
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Saturated fat and trans fat: High intakes can increase the risk of heart disease.
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Cholesterol: While recent guidelines have relaxed on cholesterol from food, it’s still good to monitor if you have heart health concerns.
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Sodium: Excess sodium can raise blood pressure and increase the risk of cardiovascular disease.
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Added sugars: These contribute to weight gain, type 2 diabetes, and other chronic health issues.
These nutrients are usually listed in grams (g) or milligrams (mg), along with a % Daily Value (%DV), which tells you how much a nutrient in a serving contributes to your total daily diet.
Tip: A good rule of thumb is:
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5% DV or less = low
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20% DV or more = high
For nutrients you want to limit, aim for the lower end of the %DV scale.
4. The Nutrients to Get More Of
Just as some nutrients should be limited, there are others you should look for and try to get more of. These include:
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Dietary fiber: Supports digestion, lowers cholesterol, and helps with satiety.
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Protein: Essential for muscle repair and immune function.
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Vitamins and minerals like Vitamin D, Calcium, Iron, and Potassium: Crucial for bone health, oxygen transport, and more.
These nutrients are often under-consumed in the average diet, so it’s a good idea to choose products that are rich in them.
Tip: When comparing two similar items, go for the one with more fiber, protein, and essential vitamins and minerals.
5. Ingredients List and Claims: What They Really Mean
The ingredients list, usually located beneath the nutrition label, gives insight into the quality of a product. Ingredients are listed in descending order by weight, meaning the first few items make up the bulk of the product.
Watch out for:
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Sugar by many names: Ingredients like corn syrup, cane juice, fructose, and agave nectar are all types of added sugar.
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Artificial ingredients: Colors, preservatives, and flavor enhancers like MSG may be red flags for some.
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Whole grains vs. refined grains: Look for “whole wheat” or “whole grain” as one of the first ingredients.
Decoding Food Label Claims:
Food packages often display claims like “low-fat,” “high in fiber,” or “natural.” These can be helpful, but it’s important to understand what they really mean:
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“Low-fat”: Contains 3g or less of fat per serving.
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“High in”: Contains 20% or more of the DV for that nutrient.
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“Reduced”: At least 25% less of a nutrient (e.g., fat, sodium) than the regular version.
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“Organic”: Refers to how the food was grown, not necessarily how healthy it is.
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“Natural”: Minimally processed, but not regulated as strictly as you might think.
Always read the full label, not just the front-of-package marketing claims.
Final Thoughts
Reading nutrition labels may seem overwhelming at first, but with a little practice, it becomes second nature. Think of each label as a tool that helps you build a better diet—one product at a time. Prioritize foods with wholesome ingredients, beneficial nutrients, and moderate calorie counts, and you’ll find that healthy eating becomes much easier.
Next time you’re at the store, take a moment to check the label before tossing something into your cart. It’s one of the simplest, yet most powerful steps you can take toward better health.
Bonus Tip: Use mobile apps or tools like the USDA FoodData Central for even more detailed insights if you want to go beyond the label.
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