Title

Get the Facts! Steps to Reading and Understanding Nutrition Facts Labels

(FN1404, Reviewed Feb. 2022)
File
Publication File:
Summary

You can make quick, informed decisions about foods by following these steps to reading Nutrition Facts labels on food packages.

Lead Author
Lead Author:
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Other Authors

Rachelle Fetsch, Student Dietitian (former)

Availability
Availability:
Available in print from the NDSU Distribution Center.

Contact your county NDSU Extension office to request a printed copy.
NDSU staff can order copies online (login required).

Publication Sections

Table of Contents

You can make quick, informed decisions about foods by following these steps to reading Nutrition Facts labels on food packages.

Example of a food label

Nutrition Facts

  • 8 servings per container
  • Serving size 2/3 cup (55g)
  • Calories - amount per serving 230

 

Item Amount % Daily Value*
Total fat 8g 10
Saturated fat 1g 5
Trans fat 0g  
Cholesterol 0mg 0
Sodium 160 mg 7
Total Carbohydrate 37g 13
Dietary Fiber 4g 14
Total sugars 12g  
- Includes 10g added sugars   20
Protein 3g  
Vitamin D 2mcg 10
Calcium 260mg 20
Iron 8mg 45
Potassium 240mg 6

* The Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. 

Servings and serving size

Look at the serving size and number of servings in the package.

Tip: Ask yourself, “How many servings am I eating?”

Calories per serving

Look at the number of calories in one serving.

All the rest of the information on the label is based on one serving.

Question: Looking at the nutrition label, how many calories would you get from consuming two servings of this food?

A. 460
B. 110
C. 250
D. 500

Answer: A. Eating two servings of this product would provide you with 460 calories.

Fat, Cholesterol and Sodium

Compare the amount of fat, saturated fat, cholesterol and sodium to the total amount recommended
(see the % Daily Value). Try to minimize trans fat in your diet.

Eating too much of these may increase your risk of developing chronic diseases. Eating too much saturated fat and/or trans fat, for example, may increase your risk of heart disease.

Carbohydrates

Check the amounts of dietary fiber, vitamin D, calcium, iron and potassium. Getting enough of these nutrients in your diet may lower your chances of developing some diseases and/or adverse health outcomes. For instance, getting enough calcium may help lower your risk of developing osteoporosis, a condition of weakened, fragile bones.

Percent of Daily Value

Check out the % Daily Value. Food labels list percentages of the recommended daily intakes of several nutrients. The numbers are based on a 2,000-calorie diet and are used for adults who are 18 years or older. If you consume more or less than 2,000 calories per day, you still can use % Daily Values as a reference.