How to Read a Nutrition Label

Reading nutrition labels is a crucial skill for making informed and healthy food choices. These labels provide a wealth of information about the nutritional content of a food item, helping consumers understand what they are putting into their bodies. In this brief blog post, we will explore how to decipher and utilize the information presented on a nutrition label.

Understanding Serving Size

The first step in reading a nutrition label is to identify the serving size. This is crucial because all the information on the label, including the number of calories and nutrients, is based on this serving size. Often, people mistakenly assume that the entire package is one serving, leading to inaccurate assessments of nutritional intake. Hint: that pint of Ben and Jerry’s is not a single serving…

Caloric Content

Next, focus on the calorie count. This provides a general indication of the energy the food will provide. Consider your daily caloric needs and be mindful of portion sizes to maintain a balanced diet. For those aiming to lose, gain, or maintain weight, understanding calorie intake is paramount. If you have questions about how to decide what your caloric intake should be, consult our earlier blog post that covers the basics of how to set up your macros.


The three macronutrients — carbohydrates, proteins, and fats — are fundamental components of a diet. The nutrition label breaks down these macronutrients into grams and percentages.

  • Carbohydrates: Look for both total carbohydrates and dietary fiber. Subtracting the dietary fiber from total carbohydrates gives you the net carbs, which are more indicative of a food’s impact on blood sugar levels. For those watching their carb intake, this is particularly important.
  • Proteins: Proteins are crucial for various bodily functions, including muscle repair and immune system support. Ensure that your diet includes an adequate amount of protein, especially if you are physically active.
  • Fats: Differentiate between saturated and unsaturated fats. Limiting saturated fat intake is generally advised for heart health. Additionally, identify any trans fats, as these can be detrimental to cardiovascular health.


Micronutrients, such as vitamins and minerals, are vital for various physiological processes. While the nutrition label may not provide an exhaustive list, certain key nutrients are often included. For instance, vitamin D, calcium, iron, and potassium are commonly found on labels. Be mindful of your daily requirements for these essential nutrients.

Percent Daily Value (%DV)

The %DV indicates how much a nutrient in a serving of food contributes to a daily diet based on a standard daily intake of 2,000 calories. This percentage helps put the nutrient content into perspective. A general rule is that 5% or less is considered low, while 20% or more is high. Use %DV to quickly assess whether a food item is a good or poor source of a specific nutrient.

Added Sugars

Identify the amount of added sugars, as excessive sugar intake is linked to various health issues, including obesity and diabetes. Keep in mind that natural sugars found in fruits and dairy are not considered added sugars. Ideally, choose products with minimal added sugars.

Ingredient List

While not part of the nutrition label, the ingredient list provides additional insights. Ingredients are listed in descending order by weight, so the first few ingredients constitute the majority of the product. Be cautious of items with long lists of unrecognizable or unhealthy ingredients.

Allergen Information

Check for allergen information if you have known allergies or intolerances. Common allergens, such as nuts, dairy, and gluten, must be clearly stated on the label. Be vigilant, especially if you have dietary restrictions.

Consider Your Whole Diet

It’s essential to approach nutrition holistically. No single food item defines a diet; it’s the overall pattern of eating that matters. Consider how a particular food fits into your daily and weekly nutritional goals. A balanced diet includes a variety of foods from different food groups.

Be Mindful of Marketing Claims

Food packaging often features various marketing claims, such as “low-fat,” “natural,” or “organic.” While these labels can provide useful information, they can also be misleading. Always cross-reference these claims with the actual nutrition label and ingredient list to make an informed decision.

To wrap this up, reading a nutrition label is an invaluable skill for anyone striving to make healthier food choices. By understanding serving sizes, caloric content, macronutrients, micronutrients, %DV, added sugars, and ingredient lists, you can make informed decisions about the foods you consume. This knowledge empowers you to prioritize your health and well-being, ultimately contributing to a balanced and nutritious diet. Remember, the goal is not just to read labels but to use the information to make choices that align with your health and wellness goals.



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