How to Understand Nutrition Labels

1. Serving Information

Two key features to look at first on a nutrition label are Servings per Container and Serving Size. The information presented on the nutrition facts label is for the specified serving size of the product, not the entire container, unless explicitly stated as such. Servings per container identifies how many servings of the product are being provided in the package based on the specified serving size. So, if a nutrition label states four servings per container and an individual chooses to consume the entire container, then the information on the nutrition facts label must be multiplied by four to get an accurate representation of what was actually consumed.

The serving size mentioned on the nutrition facts label reflects the amount of food people usually eat in one sitting. It doesn't indicate a recommended or suggested serving size for the product. The serving size mentioned on the nutrition facts label serves as informational guidance and does not necessarily suggest what an individual should eat. A person's portion is determined by their personal choice and may vary from the serving size indicated on the label. The portion size is influenced by factors like individual calorie requirements, activity level, and the nature of the meal being consumed.

2. Calories

Following servings per container and serving size, consumers should then focus on the total calories and the macronutrient breakdown of the product. This includes the overall amount of fat, carbohydrates, and protein grams in each serving. The updated nutrition facts label prominently features total calories in a larger font compared to the old version, aiming to enhance consumers' awareness of the calorie content per serving. It's important to note that the information presented for total calories and each nutrient is based on one serving of the product unless stated otherwise.

3. Nutrients

The nutrition facts label also indicates the quantity of dietary fiber in the designated serving size of a product. While some products may differentiate between soluble and insoluble fiber, this distinction is optional unless the product makes a specific claim regarding its fiber content (e.g., "Good Source of Soluble Fiber").

Fiber

Total and Added Sugars

The nutrition facts label includes both Total Sugars and the quantity of Added Sugar in a product. This distinction enables consumers to distinguish between products with added sugar and those with naturally occurring sugars. Added sugars are those like sucrose (table sugar), corn syrup, high-fructose corn syrup, maltodextrin, or their derivatives deliberately added to the product. Natural sugars, such as lactose in dairy and fructose in fruit, occur naturally and are not added. Added sugars can be found in various unexpected products, including bread, pasta sauce, salsa, flavored yogurt, and salad dressing, even though these are not typically perceived as sweetened items.

Protein

Protein requirements differ among individuals depending on factors such as calorie needs, activity levels, training intensity, and overall health. Due to this variability, the nutrition facts label does not indicate a percent daily value for protein. Individuals can calculate their protein needs separately and then refer to the label to assess whether a product offers sufficient protein to align with their objectives.

Micronutrients

The primary micronutrients featured on the nutrition facts label are sodium, potassium, calcium, iron, and vitamin D. Certain food items might also provide information on extra vitamins and minerals. If a food is fortified with specific nutrients or makes claims about certain nutrients, these must be listed on the label. Each micronutrient listed includes both the quantity per serving in milligrams (or micrograms for vitamin D) and the corresponding percent daily value.

Sodium

Packaged and processed foods frequently contain high levels of sodium, as it serves dual purposes as a preservative and flavor enhancer. Given that many people in the United States already ingest substantial amounts of sodium, excessive intake can worsen high blood pressure in those sensitive to it. Being mindful of the sodium content in foods can assist individuals in making more informed purchasing decisions and keeping track of their mineral intake.

Vitamin D, Calcium, Iron, and Potassium

The nutrition facts label features nutrient information for vitamin D, calcium, iron, and potassium in one serving of a food item. The FDA introduced vitamin D and potassium to the label because many adults in the U.S. don't consistently meet the recommended intake levels for these nutrients (FDA, 2018). These four micronutrients are mandated on the label as they are commonly under-consumed by most adults in the U.S.

Cholesterol

Cholesterol remains present on the nutrition facts label, yet its significance concerning an individual's dietary needs and health objectives may be restricted due to the lack of a consistent or direct link between dietary cholesterol consumption and heart disease. Typically, cholesterol is prevalent in animal-derived foods such as eggs and dairy products. Consequently, most plant-based products (grains, fruits, vegetables, etc.) are expected to contain minimal to no cholesterol unless supplemented with animal-derived ingredients.

4. Percent Daily Value

The nutrition facts label also features a column showing the Percent Daily Value for the nutrients listed. This percentage demonstrates how much one serving of the food contributes to the recommended daily intake for that specific nutrient (such as fat, carbohydrates, vitamin D, etc.), based on a 2000-calorie diet.

Percent daily values serve as tools to indicate whether a product is high or low in a specific nutrient. They help individuals determine if a product is a good source of the listed nutrients. According to the Academy of Nutrition and Dietetics (AND), it's generally recommended that consumers choose products providing 5% or less of total fat, saturated fat, cholesterol, and sodium, and 20% or more for fiber, vitamins, and minerals (AND, 2017). Percent daily values are provided for all listed nutrients on the nutrition facts panel except for trans fat, total sugar, and protein, as the FDA has not established recommended daily amounts for these nutrients.

Ingredient List

Unprocessed

Processed

The ingredient list stands as a cornerstone of nutrition labeling, yet it often goes overlooked. Food manufacturers are mandated to disclose all components present in a packaged food item, arranged in descending order of predominance, which means that the first ingredient listed is present in the largest amount. Additionally, manufacturers must identify common allergens present in the product or potentially cross-contaminating it, manufacturers must also specify the percentage of an ingredient if it is explicitly mentioned in the product's name, emphasized on the label, or traditionally associated with the product. For instance, a "Mixed Fruit Tart" would necessitate disclosing the fruit percentage in the ingredient list.

These regulations underscore the significance of the ingredient list in assessing the nutritional worth and impact of a specific food or product on an individual's diet. Even without consulting the nutrition facts panel, the ingredient list can signal whether a product is whole-food based, minimally processed, or heavily refined with multiple additives and preservatives.

Some questions to ask yourself when looking at the ingredients list:

What is the primary ingredient in this product?
Which item is listed first?
Does this correspond with what the product actually claims to be providing?