learn how to decode nutrition labels

Written By Kennedy Kowalski

To decode a nutrition label, first focus on the serving size, then analyze the calorie count, and check the percentages of key nutrients like saturated fat, sodium, fiber, and sugar, using the "Percent Daily Value" to compare different food items and make informed choices about what to eat based on your dietary needs; remember to consider the entire package and not just a single serving if necessary. 

Key points to remember when reading a nutrition label:

  • Serving Size:

    Always check the serving size listed at the top as all other information is based on that amount. 

  • Calories:

    Look at the total calories per serving to understand the energy content of the food. 

  • Percent Daily Value (%DV):

    This number indicates how much a nutrient in a serving contributes to your daily intake. 

  • Nutrients to Watch:

    • Saturated Fat: Aim for low amounts of saturated fat. 

    • Trans Fat: Avoid trans fat completely 

    • Sodium: Limit sodium intake by comparing sodium content across products 

    • Fiber: Look for foods with high fiber content 

    • Sugar: Be mindful of added sugars 

How to interpret the %DV:

  • 5% or less: Considered low in that nutrient

  • 20% or more: Considered high in that nutrient 

Important things to consider:

  • Check the ingredient list:

    This provides more details about the types of fats, sugars, and other components in the food. 

  • Compare labels:

    Use the nutrition label to compare similar products and choose the option with the most beneficial nutrient profile. 

  • Consider your dietary needs:

    Adjust your focus based on your individual health goals, like managing blood sugar levels or reducing sodium intake. 

Kennedy Kowalski