Reading a Food Label Like a Pro!

By: Jacqueline Gomes, RDN

Shop smart by learning to Read the Nutrition Facts label like a pro! Knowing how to read the Nutrition Facts label will help you to compare and choose foods and give you the information you need to make healthy choices throughout the day.


The label is broken down into 4 main categories:

Step 1: Check the serving size and servings per container. The Nutrition information below is based on the serving size. So, if you decide to double your serving size, you should double the nutrition information as well.

The package typically contains more than one serving which is shown in the “Servings per container” so be mindful that the entire package may not be reflected in the serving size.

Step 2: Look at the calories that’s reflected in this serving size. Again, if you adjust your portion, you’ll need to also adjust the calories listed.

Step 3: %DV. The %DV shows how much a nutrient in a serving of the food contributes to a total daily diet based on a 2,000 calorie intake. Everyone’s needs are different, but you can use this to see how a food’s nutrients stack up, 5% or less is considered low and 20% or more is considered high!

Step 4: Is to look at the fats, carbs, fiber and protein listed. Generally, you want to choose less saturated fats, sodium and added sugars and More fiber, vitamin D, calcium, potassium and iron.


Check out this great illustration from the Food and Drug Administration!

a sample nutrition label