Nutrition · Plain answers
How to Read a Food Label in 30 Seconds
Four quick looks tell you most of what you need to know.
HealthStylz Editors
· 3 min read
The short version
- Check the serving size first. All numbers are for one serving.
- 5% Daily Value or less is low. 20% or more is high.
- Get less added sugar and sodium, more fiber.
Nutrition facts
Everyday foods to practice reading labels on. One normal serving of each.
Fiber per serving
- Oats1/2 cup dry (40 g)4 g
- Whole wheat bread1 slice (32 g)1.9 g
- Peanut butter2 tbsp (32 g)1.6 g
- Greek yogurt1 container, 7 oz (200 g)0 g
Protein per serving
- Oats1/2 cup dry (40 g)5.3 g
- Whole wheat bread1 slice (32 g)4 g
- Peanut butter2 tbsp (32 g)7.1 g
- Greek yogurt1 container, 7 oz (200 g)19.9 g
Calories per serving
- Oats1/2 cup dry (40 g)151.6 cal
- Whole wheat bread1 slice (32 g)80.6 cal
- Peanut butter2 tbsp (32 g)191.4 cal
- Greek yogurt1 container, 7 oz (200 g)146 cal
Source: USDA FoodData Central.
The label on the back of a box can feel like homework. The good news is you do not need to read every line. Four quick looks give you most of what you need. Start at the top and work down.
Look 1: The serving size
The FDA says the serving size reflects the amount people typically eat or drink. It is not a tip on how much you should eat. Every number on the label is for one serving. If you eat two servings, you double the numbers.
The FDA gives an example. A lasagna has 280 calories in a 1-cup serving. The package holds 4 servings. If you eat the whole package, that is about 1,120 calories.
Look 2: The calories
The FDA uses 2,000 calories a day as a general guide for nutrition advice. Your own needs may be higher or lower. Use the number to compare foods, not to feel bad about them.
Look 3: The % Daily Value
This column is the fastest tool on the label. Remember two numbers.
- 5% or less per serving is low.
- 20% or more per serving is high.
In the FDA's lasagna example, 850 mg of sodium is 37% of the Daily Value. That is high. Sodium is the main part of salt.
Look 4: Which nutrients matter
Use the % Daily Value to pick the right way to go for each nutrient.
- Aim low: added sugars, sodium and saturated fat (the fat in butter and fatty meat). The FDA says Americans generally eat too much of these.
- Aim high: fiber, vitamin D, calcium, iron and potassium. The FDA says Americans generally do not get enough of these.
Put it to work
Try this at the store. Pick up two boxes of the same kind of food, such as breakfast cereal. Check that the serving sizes match. Then compare added sugars and fiber.
Harvard's Nutrition Source suggests choosing cereals with 5% Daily Value or less of added sugar, and topping them with banana or berries. It also notes that cereal and yogurt can be less obvious sources of added sugar. So the label is worth a glance, even on foods that seem healthy.
Three traps to avoid
- The tiny serving. The serving on the box may be smaller than what you really eat. Match the numbers to your real portion.
- The whole package. Some small packages hold more than one serving. Check how many servings are inside before you open it.
- Chasing one number. A food can be low in sugar but high in sodium. Look at the whole label, not just one line.
An example you can try tonight
Grab a can of soup from your pantry. Find the serving size and the number of servings in the can. Then check the sodium % Daily Value. If one serving is 20% or more, that is high. Next time you might choose a lower-sodium soup, or enjoy a smaller bowl with extra vegetables. Small choices like this add up over a week.
Your 30-second routine
- Find the serving size. Ask yourself how many servings you will really eat.
- Glance at the calories.
- Check added sugars, sodium and saturated fat. Is each one 5% or less, or 20% or more?
- Check fiber. Higher is better.
If you have diabetes, high blood pressure, kidney disease or a food allergy, ask your doctor or dietitian which numbers matter most for you.