How to Read a Nutrition Label

A step-by-step guide to understanding every section of a nutrition facts label, from serving size to daily values.

Published January 15, 2024

Start With the Serving Size

The serving size is the foundation of every nutrition label. All the numbers — calories, fat, sodium — are based on this one serving. Unfortunately, the serving size listed is often much smaller than what people actually eat. A bag of chips might list a serving as 1 oz (about 7 chips), but most people eat far more. Always multiply the nutrient values by the number of servings you consume. Since 2020, the FDA requires the serving size to reflect how people actually eat, so you may notice larger serving sizes on updated labels.

Calories: Quality Over Quantity

The calorie count tells you how much energy you get from one serving. But calories from different sources affect your body differently. 200 calories from almonds (healthy fats, protein, fiber) behaves very differently in your body than 200 calories from a sugary drink (refined sugar, no fiber). The FDA's 2,000 calorie daily recommendation is a general reference — your actual needs vary by age, sex, height, weight, and activity level. Use the calorie count as context, not the entire story.

Nutrients to Limit: Fat, Sodium, and Added Sugars

The label separates total fat into saturated fat and trans fat. Trans fats (partially hydrogenated oils) are strongly linked to heart disease and are largely banned in the US, but trace amounts may still appear. Saturated fat should be limited to less than 10% of daily calories. Sodium is another nutrient to watch — most Americans consume far more than the 2,300mg daily limit. Added sugars are listed separately from total sugars; the American Heart Association recommends no more than 25g per day for women and 36g for men. Look for these on the label and try to keep them as low as possible.

Nutrients to Get Enough Of: Fiber, Vitamins, and Minerals

Dietary fiber, vitamin D, calcium, iron, and potassium are nutrients many Americans don't get enough of. High fiber intake is associated with reduced risk of heart disease, type 2 diabetes, and colorectal cancer. Aim for at least 25–38g of fiber per day. The % Daily Value (%DV) column is your guide: 5% or less is considered low, and 20% or more is considered high. Use the %DV to compare similar products — a cereal with 20%DV of fiber is much better than one with 4%DV.

The Ingredient List: What's Actually in Your Food

The ingredient list is ordered by weight — the first ingredient is the most abundant. If sugar or a corn syrup variant appears in the first three ingredients of a breakfast food, that's a red flag. Manufacturers sometimes use multiple forms of sugar (high-fructose corn syrup, cane sugar, dextrose, maltose) to push each one lower on the list, but together they add up. Look for whole foods near the top and be wary of long lists filled with chemical-sounding additives. The Avo Scanner app can analyze ingredient lists instantly when you scan a barcode.

Frequently Asked Questions

What does % Daily Value mean on a nutrition label?

The % Daily Value (%DV) shows how much of a nutrient one serving contributes to a 2,000 calorie daily diet. A %DV of 5% or less is considered low; 20% or more is considered high. Use it to compare foods and make sure you're getting enough beneficial nutrients while limiting harmful ones.

Should I look at total sugars or added sugars?

Added sugars are more important to watch than total sugars. Total sugars includes naturally occurring sugars from fruit and dairy, which come packaged with fiber, vitamins, and minerals. Added sugars are those put in during processing and provide empty calories. The American Heart Association recommends limiting added sugars to 25g/day for women and 36g/day for men.

How do I use nutrition labels to compare two similar products?

First, make sure both products have the same serving size — or adjust the math if they don't. Then compare key nutrients using the %DV column: prioritize products with higher %DV for fiber, vitamins, and minerals, and lower %DV for sodium, saturated fat, and added sugars. The Avo Scanner app makes this comparison instant when you scan two products.

Put this knowledge to use

Scan any product barcode with Avo for an instant health score and ingredient analysis.

Download Avo