Food labels and more

This section tells you about tools you can use to find out what's in the food you eat. You can use these tools to make healthy food choices.

The Nutrition Facts label

You've probably seen the Nutrition Facts label on many food packages. The label states how many calories and how much saturated fat, trans fat, cholesterol, dietary fiber, and other nutrients are in each serving.

Here are the key steps for using the Nutrition Facts label:

Check the serving size and number of servings. The serving size for a food is based on the amount of that food that people usually eat at one time. Serving sizes are standardized for similar kinds of food so that you can compare the nutritional value of these foods. So, for instance, all cans of peaches should have the same serving size.
Pay attention to the number of calories. On the label, you'll find the number of calories per serving and the number of calories from fat in each serving.
The Nutrition Facts label shows the % (percentage) Daily Value (% DV) of certain nutrients contained in one serving of the food. The % DVs are based on a daily diet of 2,000 calories. You may need more or less than 2,000 calories per day. Still, the % DVs gives you a general idea of whether a food is low or high in a certain nutrient. Five percent or less is low; 20 percent or more is high.
Look for foods that are low in total fat, saturated fat, trans fat, cholesterol, and sodium. Trans fat doesn't have a % DV. But you should eat as little of it as possible.
Look for foods that are high in dietary fiber.
Look for foods that are high in potassium, vitamins A and C, calcium, and iron. Some food labels also show % DVs for other vitamins and minerals. You'll want to choose foods that are high in those nutrients as well.
When choosing a food for its protein content (such as red meat, poultry, dry beans, milk, and milk products), choose those that are lean, low-fat, or fat free.

Deciphering Food Labels (Copyright © Nemours Foundation) - This article has information on how to read food labels, what percent daily value means, and how this information will help you make good choices for yourself and family.
http://kidshealth.org/parent/nutrition_center/healthy_eating/food_labels.html#cat20738
Eating Healthier and Feeling Better Using the Nutrition Facts Label - This guide helps you understand the basics of the nutrition facts label using colorful diagrams.
http://www.cfsan.fda.gov/~acrobat/nutfacts.pdf
How to Understand and Use the Nutrition Facts Label - This fact sheet explains how to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.
http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm
Nutrition Labels: Deciphering Health Claims (Copyright © Mayo Clinic) - Health claims on food packages can be confusing. This Web page has information about terms such as "light", "reduced", and other health claims on food labeling.
https://www.mayoclinic.com/health/nutrition-labels/MY01340
Organic Labeling and Marketing Information - This fact sheet explains the standards for labeling and marketing food products that are certified USDA organic.
http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELDEV3004446&acct=nopgeninfo

Content last updated June 17, 2008.

Resources last updated June 17, 2008.