In the rush of things we don’t notice many things, the least of all a nutrition facts label!

But as we become more conscious of our health and general wellness, understanding what it means for us is highly important.

The purpose of a nutrition facts label is to provide information about the nutrient content of the food that you plan on consuming.

And, though not directly, it also helps us to make make informed health choices about what we must and must not consume.

In this blog post, we will guide you on how to read the nutrition facts label and help your next grocery shopping an informed and healthy one.

What is a Nutrition Facts Label?

A nutrition facts label is a type of label found on most food products that provides information about a product’s nutritional content.

It includes information such as the serving size, calories, fat, carbohydrates, sugar, protein, vitamins & minerals and other ingredients.

This information is useful for people who use it to compare different products and make informed decisions about what they can safely eat or what they must avoid.

The label also provides an easy way to track how much of the different calories you are consuming in a day.

Serving Size and Calories In Nutrition Facts Label

Serving size and calories, as indicated in the nutrition facts label, help you to be aware of how much you are eating.

The first section of the label provides information about the serving size and the number of servings in the package. This information is important because the rest of the nutrition label is based on the serving size mentioned. For example, if the label says one serving size is 1/2 cup but you are eating twice that amount, you need to double the number of calories listed in order to get an accurate picture of how much you are eating.

Calories, on the other hand, are a measure of the energy contained in food. This information tells you how much energy you’ll get from eating one serving of the food. Calorie needs vary between individuals, but the average adult needs about 2000-2500 calories per day.

Knowing the serving size and the number of calories in a food item can help you make better decisions when it comes to portion control and overall healthy eating. It is also a good idea to read food labels carefully and compare the serving size to what you are actually intending to consume.

Nutrients in Nutrition Facts Label

Nutrients that You Should Limit

The nutrients section of the nutrition facts label includes saturated fat, trans fat, cholesterol, sodium and added sugars. These nutrients should be limited in your diet because they can increase your risk of chronic diseases such as heart disease, diabetes and high blood pressure.

For example, saturated fat and trans fat are unhealthy fats that can raise your cholesterol levels and increase your risk of heart disease.

Sodium is an essential mineral to watch out for, but most people consume too much of it, which can raise blood pressure and increase the risk of heart disease and stroke.

Added sugars are sugars that are added to foods during food processing. Consuming too much added sugar can lead to weight gain, diabetes and a host of other health issues.

Nutrients that You Should Get in Good Quantity

The section includes dietary fiber, vitamin D, calcium, iron and potassium. These nutrients are essential for your good health and should be consumed in adequate measure.

Dietary fiber is important for your digestive health and can help lower your cholesterol levels and reduce your risk of heart disease.

Vitamin D is essential for strong bones and teeth and can be obtained through sun exposure or dietary sources such as fatty fish, egg yolks, and fortified foods.

Calcium is important for strong bones and teeth, and it’s essential for muscle and nerve function. Good sources of calcium include dairy products, leafy greens, and fortified foods.

Iron is necessary for making red blood cells and can be found in meat, beans and leafy greens.

Potassium is important for your proper heart rhythm and muscle function, and can be found in fruits, vegetables and dairy products.

Fats, Carbohydrates, Fiber and Protein in Nutrition Label

The nutrition facts label also provides information about the amounts of fats, carbohydrates, fiber, and protein present in the product.

Fats and carbohydrates are important sources of energy, but it is important to choose foods that are low in saturated and trans fats and high in healthy fats like unsaturated fats.

Fiber is an essential nutrient that aids your digestion and helps you feel full.

Protein is also an important nutrient that is essential for building and repairing muscles. However, it’s crucial to choose lean protein sources like chicken, fish, beans and lentils rather than high-fat meats like bacon or sausage.

Vitamins and Minerals in Nutrition Label

Many packaged foods contain essential vitamins and minerals that are essential for your diet. The nutrition facts label provides information about the amounts of vitamins and minerals in the product.

For example, calcium is essential for strong bones, while iron is essential for healthy red blood cells.

The onus is you to choose products that are high in essential vitamins and minerals for your optimal health.

What is Percentage Daily Value (%DV)?

The Percentage Daily Value (%DV) represents the percentage of the recommended amount of a specific nutrient that a serving of food contains. The Daily Values are reference amounts, measured in grams, milligrams or micrograms, of vital nutrients that should either be consumed in sufficient quantities or limited to avoid overconsumption.

As a rule, the %DV is based on a 2,000-calorie diet. However, your calorie needs may differ depending on factors such as your age, gender, activity level and medical conditions. Therefore, it’s important to use the % DV as a general guide and adjust it according to your individual calorie needs.

For example, if a product indicates that it contains 10% DV of vitamin A, this means that it contains 10% of the RDA for vitamin A. This can help you make informed decisions when selecting food products, as well as in deciding how much of it is required for you.


How to read and understand the nutrition facts label can help you make informed choices about the foods you eat.

By paying close attention to serving sizes, calories, nutrients to limit, nutrients to get enough of and the % daily value, you can maintain a healthy diet that meets all your nutrient needs.

Nutrition facts label help you choose foods that are low in saturated and trans fats, low in sodium, high in fiber and essential vitamins & minerals to maintain a balanced, healthy diet.

So next time you hit a grocery store, remember to keep these important points at your disposal.

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Sources: FDA, CDC, UNL Food, Harvard T.H. Chan School of Public Health.