How to Read A Food Label

An Overview

1) Serving Size2) Calories3) Nutrients (limit)4) Nutrients (get

enough)5) Footnote6) % Daily Value

1. The Serving Size• Standardized• Serving size ≠ portion size

How many cups are in the entire package?2.5 cups

Effects of Doubling a Serving

2. Check Calories• What are calories?• Remember: The amount of servings

you eat (your portion size) determines the number of calories you actually consume

Using the label above, if someone eats four servings, how many Calories from Fat would they consume?

40 calories from fat

3. The Nutrients: How Much?

• LIMIT THESE:• Fat• Saturated Fat• Trans Fat• Cholesterol• Sodium

4. The Nutrients: How Much?

• GET ENOUGH OF THESE (in blue):• Fiber• Vitamin A• Vitamin C• Calcium• Iron

* Remember: Nutrition Facts labels help to not only limit the nutrients you want to cut back on, but also to increase the nutrients that you need to consume in greater amounts.

5. Understanding the Footnote• Remains same on all labels• Amounts listed are recommendations

for general public• Listed amounts are called

Daily Values (DV)

Is the DV for Total Fat different for a person with 2,000 calories than for a person with 2,500 calories? What about the DV for Sodium?

DV for Total Fat increases with calories; Sodium remains the same.

6. Quick Guide to %DV• %DV (listed in purple) based on 2,000-

calorie diet• 5% DV or less is low

• Use this for nutrients to limit• 20% DV or more is high

• Use this for nutrients to consumein greater amounts

• Trans fat, sugar, and protein

Putting It All TogetherCheck Your Understanding… If you ate the entire package:

1) How many calories would you consume?2) What %DV of calcium

would you consume? 3) What % allowance of fat

do you have for the rest of the day?

Answers: 1) 375 calories 2) 50% 3) 90%

ResourcesThe Academy of Nutrition and Dietetics

U.S. Food and Drug Administration