A nutrition facts label is the standardized panel required by the FDA on most packaged foods in the United States. It tells you exactly what's in one serving — calories, fat, sodium, carbohydrates, protein, and key micronutrients — along with how those amounts compare to daily recommended values. Knowing how to read it helps you make informed food choices, spot hidden sugars and sodium, and compare products side by side.
Click any section of the nutrition label to see a detailed explanation.
12 sections to explore
What Changed in the 2020 FDA Label Update?
Pre-2020 Label
- ✕ "Calories from Fat" line included
- ✕ No separate "Added Sugars" line
- ✕ Vitamin A and Vitamin C required
- ✕ Smaller calorie font
- ✕ Serving sizes based on older eating habits
- ✕ Daily values based on 1968–1994 research
2020 Updated Label
- ✓ "Calories from Fat" removed
- ✓ "Added Sugars" now a required separate line
- ✓ Vitamin D and Potassium now required (A & C voluntary)
- ✓ Calories displayed in larger, bolder font
- ✓ Serving sizes updated to realistic amounts
- ✓ Daily values updated based on current research
% Daily Value Quick Reference
Based on a 2,000 calorie diet
| Nutrient | Daily Value (2,000 cal) | Goal |
|---|---|---|
| Total Fat | 78g | Limit |
| Saturated Fat | 20g | Limit |
| Trans Fat | — | Avoid |
| Cholesterol | 300mg | Limit |
| Sodium | 2,300mg | Limit |
| Total Carbohydrate | 275g | Balance |
| Dietary Fiber | 28g | Get enough |
| Added Sugars | 50g | Limit |
| Vitamin D | 20mcg | Get enough |
| Calcium | 1,300mg | Get enough |
| Iron | 18mg | Get enough |
| Potassium | 4,700mg | Get enough |
How to Read a Nutrition Facts Label
The FDA Nutrition Facts label is one of the most powerful tools you have for making healthier food choices — but only if you know how to use it. Most people glance at calories and move on, missing the most important information. Here's how to read it from top to bottom.
Step 1: Check the Serving Size First
Before you look at any other number, find the serving size and servings per container at the very top. Every value on the label — calories, fat, sodium, everything — applies to one serving, not the whole package. A bag labeled "230 calories" may contain 2.5 servings, meaning the whole bag is 575 calories. Serving sizes were updated in the 2020 FDA label revision to reflect amounts people actually eat.
Step 2: Evaluate Calories in Context
Calories tell you how much energy you get per serving. The FDA uses 2,000 calories as the daily reference for all % Daily Values. Whether your actual calorie goal is higher or lower depends on age, sex, height, weight, and activity level. A snack with 300+ calories per serving is significant; one with under 100 is modest. Use a calorie calculator to find your personal target.
Step 3: Use % Daily Value as Your Guide
The % Daily Value (%DV) is a shortcut that tells you whether a serving is high or low in a nutrient. The rule of thumb: 5% DV or less = low and 20% DV or more = high. Use it to quickly compare products — no math required. A food with 35% DV of sodium per serving provides more than a third of your entire daily sodium allowance.
Step 4: Know What to Limit
The nutrients listed in the upper section of the label — Total Fat, Saturated Fat, Trans Fat, Cholesterol, and Sodium — are the ones most Americans eat too much of. High intake is associated with cardiovascular disease, high blood pressure, and other chronic conditions. Trans fat has no safe level; aim for zero. Saturated fat should be under 20g per day (10% of a 2,000-calorie diet).
Step 5: Know What to Get Enough Of
Dietary fiber, Vitamin D, Calcium, Iron, and Potassium are nutrients many Americans don't get enough of. These appear in the lower section of the label. High %DV for these is a good sign — it means the food helps you meet your daily needs. Fiber reduces heart disease and diabetes risk; Vitamin D and Calcium support bone health; Iron prevents anemia; Potassium lowers blood pressure.
Step 6: Watch Out for Added Sugars
The 2020 label update added a separate line for Added Sugars — one of the most important additions. Total Sugars includes naturally occurring sugars (like in fruit or milk) which aren't harmful on their own. Added Sugars are those added during processing, and the American Heart Association recommends limiting these to 25g/day for women and 36g/day for men. A single serving of sweetened cereal can use up 40–80% of that limit.
Step 7: Read the Ingredient List
Ingredients are listed in descending order by weight — the first ingredient is the most abundant. If sugar (or any of its aliases: high-fructose corn syrup, cane juice, dextrose, maltose) appears in the first three ingredients, the product is heavily sweetened. The shorter the ingredient list, the more minimally processed the food generally is.
FAQ
Is this nutrition label guide free to use?
Yes, completely free. The interactive nutrition label explainer runs entirely in your browser with no signup, no account, and no data sent anywhere. Everything stays on your device.
Is my data safe and private?
Yes. This is a purely educational tool — no personal data is entered or collected. Everything runs locally in your browser with no server communication.
What does % Daily Value mean on a nutrition label?
The % Daily Value (%DV) shows how much a nutrient in one serving contributes to a 2,000-calorie daily diet. As a quick guide: 5% DV or less is considered low, and 20% DV or more is considered high. Use it to compare products and see if a food is high or low in any nutrient.
What changed in the 2020 FDA nutrition label update?
The updated label (required by 2020 for large manufacturers) added a line for Added Sugars separately from Total Sugars, increased the calorie font size, updated serving sizes to reflect amounts people actually eat, removed Calories from Fat, changed Vitamin A and C to Vitamin D and Potassium (more common deficiencies), and updated daily values based on newer research.
What is the difference between total sugars and added sugars?
Total sugars includes both naturally occurring sugars (like lactose in milk or fructose in fruit) and added sugars. Added sugars are those incorporated during processing — table sugar, high-fructose corn syrup, honey, maple syrup, etc. The American Heart Association recommends limiting added sugars to 25g/day for women and 36g/day for men.
Why does serving size matter so much on nutrition labels?
All values on the nutrition label — calories, fat, sodium, everything — apply to one serving as defined on the label. If the package contains 2.5 servings and you eat the whole thing, multiply every number by 2.5. Manufacturers sometimes set small serving sizes to make the numbers look better, so always check servings per container first.
What nutrients should I try to limit?
The FDA recommends limiting saturated fat (less than 10% of daily calories), trans fat (as little as possible), sodium (less than 2,300 mg/day), and added sugars (less than 10% of daily calories). High intake of these is linked to heart disease, high blood pressure, and other chronic conditions.
Which nutrients should I try to get enough of?
Focus on getting adequate dietary fiber (reduces heart disease and diabetes risk), vitamin D (bone health and immune function), calcium (bone health), iron (prevents anemia), and potassium (lowers blood pressure). These are commonly under-consumed in the American diet, which is why they are required on the new FDA label format.