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Food Labeling
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Food Labeling

Nutrition Facts labels on packaged foods provide essential data to help you make informed dietary choices and understand the nutrient content of what you consume.

All packaged foods and beverages in the United States have food labels. These "Nutrition Facts" labels can help you make smarter food choices and eat a healthy diet.

Key Information to Know

Before you read the food label, you should understand these components:

  • Serving size: Based on how much people usually eat and drink at one time.
  • Number of servings: Tells you how many servings are in the container. You need to consider the serving size when deciding how much to eat; for example, if a bottle has two servings and you drink the whole bottle, you are consuming twice the amount of sugar listed.
  • Percent daily value (%DV): A number that helps you understand how much of a nutrient is in one serving based on daily recommendations. A general rule is that 5% or less is low, and 20% or more is high.

What the Label Lists

The label lists the following information per serving:

  • The number of calories
  • Fats, including total fat, saturated fat, and trans fat
  • Cholesterol
  • Sodium
  • Carbohydrates, including fiber, total sugar, and added sugar
  • Protein
  • Vitamins and minerals

Frequently Asked Questions

Total sugars include all sugars present in the food, both naturally occurring (like in fruits or milk) and those added during processing. Added sugars are those introduced by the manufacturer, such as table sugar, honey, or syrups. Health guidelines focus on limiting added sugars because they provide empty calories without significant nutritional benefits. A food may have high total sugars due to natural fruit content, which is generally acceptable, but high added sugars indicate a product that should be consumed in moderation to reduce the risk of chronic diseases.
The Nutrition Facts label provides data for a single serving only. To find the total intake, you must multiply the calories, fats, sugars, and other nutrients by the number of servings you actually consume. For example, if a label states 100 calories per serving and you eat two servings, you are consuming 200 calories. It is crucial to check the "Servings Per Container" to avoid underestimating your intake, particularly with items like chips, nuts, or beverages where people often consume the entire package in one sitting.
The %DV is a standardized reference based on a 2,000-calorie diet. A general rule of thumb is that 5% DV or less is considered low, while 20% DV or more is considered high. To identify high-sodium foods, look for items where the sodium %DV is 20% or higher per serving. Similarly, for saturated fat, a %DV of 20% or more indicates a high contribution to your daily limit. This metric allows you to quickly compare products and make informed choices to manage blood pressure and cholesterol levels.
One common misconception is that "calories from fat" is a separate category of energy; in reality, all calories count equally toward your total energy intake, regardless of their source. Another misconception involves trans fat. Labels may list "0g trans fat" if the amount is less than 0.5g per serving, but this does not mean the product is free of trans fat if it contains partially hydrogenated oils. Always check the ingredient list for "partially hydrogenated oils" to identify hidden trans fats, as even small amounts can negatively impact heart health.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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