Nutritional labels can look confusing, but a few quick checks make them easy to use. This guide shows you how to read food nutrition labels so you can pick foods that support steady energy, clear focus and a healthy weight. You’ll learn how serving size and % Daily Value work, what macros and key vitamins mean for your body, how to scan an ingredient list and how to decode claims like natural, organic and low fat. By the end, you’ll have simple steps you can use at your next grocery shop.
Breaking Down the Nutrition Facts Panel
On nutritional labels, always start with Serving size. Every number on the panel is based on this amount. If you eat two servings, you double calories, sodium and sugars. Serving sizes reflect what people typically eat, not what they should eat. So check the serving first, then portion it out.
Next, look at % Daily Value (%DV). Use this quick rule: 5% DV or less is low and 20% DV or more is high. Aim higher for fiber, vitamin D, calcium, iron and potassium. Aim lower for saturated fat, sodium and added sugars. This turns food nutrition labels into a simple comparison tool.
Two quick checks while you shop
1) Serving size
Compare the serving on the label to what you will actually eat. If you eat two servings, multiply all numbers by two.
Example: Serving size 1 cup; sodium 18% DV. Eat 2 cups and that is 36% DV sodium.
2) %DV compare
When two products are similar, choose the one with:
- Higher fiber and potassium
- Lower sodium and added sugars
- Less saturated fat
For easy swaps once you have read the panel, see FemmePharma’s blog article on Healthy Alternatives to Ultra-Processed Foods.
Macros: carbohydrates, protein, and fat
Macronutrients are the nutrients that give you energy and building blocks: carbohydrates, protein, and fat. On nutritional labels, these sit near the top and are your fastest way to judge a food.
Carbohydrates
Look at Total Carbohydrate, then check Dietary Fiber and Added Sugars. Choose foods higher in fiber and lower in added sugars to steady energy and support gut health.
Protein
Protein helps with satiety, muscle maintenance, skin, and immune function. Include a protein source at meals and snacks, especially if you want better appetite control.
Fat
Differentiate unsaturated fats (olive oil, nuts, seeds, fish) from saturated fats (fatty meats, full-fat cheese) and trans fats. Aim for more unsaturated, less saturated, and 0 g trans-fat.
How to read a label quickly
If we take a granola bar as an example (per serving): Total carbs 27 g, Fiber 4 g, Added sugars 8 g, Protein 10 g, Total fat 7 g (Sat fat 1 g, Trans fat 0 g).
Result: Good fiber and protein, low saturated fat, moderate added sugars. It’s a better pick than a bar with less fiber, less protein, and more added sugars. Use food nutrition labels to compare similar products side by side.
Micronutrients: vitamins and minerals
Micronutrients are vitamins and minerals your body needs in small amounts for many things, such as energy metabolism, nerve signaling, red blood cells and oxygen transport, and bone strength. On nutritional labels, you will usually see vitamin D, calcium, iron, and potassium with a % Daily Value (%DV). Use %DV to compare similar foods: 5% or less is low; 20% or more is high. Aim higher for these nutrients across your day, using food nutrition labels to spot gaps. Food first; add supplements only if your clinician recommends them.
Ingredient list: what to look for
On nutritional labels, ingredients are listed in descending order by weight. The first three ingredients tell most of the story. If sugar, refined flour or oil appear early, the product is built on them. Watch for added sugars under many names (cane sugar, dextrose, honey, malt syrup, fruit juice concentrate). Check for the Big 9 allergens in plain language: milk, egg, fish, shellfish, tree nuts, peanuts, wheat, soy and sesame. Short, familiar lists often signal less processing. Use food nutrition labels plus the ingredient list to compare similar products.
Decoding common food label claims
On nutritional labels, claims can sound healthy but mean very different things. Here’s what they actually mean on food nutrition labels:
“Natural.” No formal FDA definition in regulation. FDA’s longstanding policy is that “natural” means nothing artificial or synthetic is added that wouldn’t normally be expected. It doesn’t address farming practices or overall nutrition. Treat it as marketing, not a health guarantee.
“Organic.” A regulated USDA term with strict categories: 100% organic (all ingredients), organic (≥95% organic ingredients), and made with organic (≥70%). Organic doesn’t automatically mean low in sugar, sodium, or calories—still read the panel.
“Low fat.” Regulated by FDA. For most foods, “low fat” means 3 g fat or less per serving; for small serving sizes, the limit also applies per 50 g. “Fat free” means less than 0.5 g fat per serving; “light” has separate reduction rules. Because some low-fat products add sugar or salt for flavor, also check “Added Sugars” and sodium %DV.
“Added sugars.” Must appear in grams and %DV on the label. The Dietary Guidelines recommend <10% of calories per day from added sugars—use %DV to compare products quickly.
Practical tips for smarter shopping
Use these quick checks on nutritional labels when you shop:
- Check serving size first. If you eat two servings, multiply all numbers by two.
- Use the 5 to 20 rule. 5% DV or less is low and 20% DV or more is high. Aim higher for fiber and potassium to cover common shortfalls and support heart and metabolic health. Aim lower for sodium and added sugars.
- Look at Added Sugars, not just Total Sugars. Use grams and %DV to keep added sugars in check across the day.
- Scan the first three ingredients. They usually make up most of the product. Look for real foods first such as oats, beans, milk, tomatoes, chicken or peanuts. Be cautious if sugar, refined flour or oil appear in the first three.
- Compare like with like. Put two similar items side by side and use food nutrition labels to pick the one with more fiber and less sodium and added sugars.
- Let the ingredient list flag ultra-processed products. Very long lists with many additives can signal a less nutritious choice.
- Balance your day. Example: a salty soup can fit if the rest of your meals are lower in sodium and rich in plants.
Nutritional labels turn the package into a clear picture of what you are eating. Start with serving size, use %DV to compare, and scan the first three ingredients. Treat claims like natural, organic, or low fat as a prompt to read the panel, not a guarantee. Use food nutrition labels to build days higher in fiber, potassium, calcium, iron, and vitamin D, and lower in sodium, saturated fat, and added sugars. Small, consistent choices add up to better energy, focus, and weight control.