How to Read a Nutrition Facts Label

A few numbers can make grocery comparisons easier. Start with the serving size, then check the calories and nutrients that matter for your own choices.

WSDK Food Guide · Published October 27, 2026 · 5 minute read

The Nutrition Facts label is a quick tool for comparing packaged foods and drinks. The most common mistake is comparing numbers before checking serving size. Every calorie and nutrient amount on the label is tied to the serving shown, which may be smaller than the portion you usually eat.

Start with servings and calories

Look at both servings per container and serving size. FDA says serving sizes reflect amounts people typically consume; they are not recommendations for how much to eat. If a package has two servings and you eat the whole thing, multiply the listed calories and nutrients by two—unless the package also provides a per-container column.

For a simple example, if the label lists 230 calories for one serving and the container has two servings, the entire container has 460 calories. The arithmetic is straightforward; the important step is matching the label to the amount you actually plan to eat.

Use % Daily Value as a comparison shortcut

The % Daily Value (%DV) estimates how much a nutrient in one serving contributes to a general daily reference amount. FDA’s rule of thumb is that 5% DV or less is low and 20% DV or more is high. It is a quick way to compare similar products when their serving sizes are alike.

FDA highlights saturated fat, sodium and added sugars as nutrients people may want to get less of, and dietary fiber, vitamin D, calcium, iron and potassium as nutrients to get more of. Those are general label-reading suggestions, not a personal prescription. Individual needs can vary with health, age, activity and clinician guidance.

Distinguish total sugars from added sugars

Total Sugars includes sugars naturally present in foods, such as fruit or milk, plus any added sugars. Includes Added Sugars shows the part added during processing or preparation, such as sugar, syrup or honey. Checking both lines can help you compare two similar items without assuming that all grams of total sugar came from added sweeteners.

Compare the nutrients you care about

• Sodium: compare milligrams or %DV per similar serving, especially between canned foods, sauces, soups and packaged meals.
• Dietary fiber: use the grams and %DV to compare breads, cereals, beans and other foods that list it.
• Saturated fat: compare products in the same category, using the same serving basis.
• Protein: the label lists grams per serving. Check serving size and the rest of the food’s nutrient profile as well.
• Calories: check both the amount per serving and how many servings are in the package.

There is no need to rank every food by one number. A label is most useful when you decide what you are comparing first—perhaps two breakfast cereals for added sugar and fiber, or two canned soups for sodium.

A quick grocery-aisle comparison

1. Choose two similar products, such as two breads or two yogurts.
2. Check their serving sizes. If they differ, compare a similar amount rather than just the printed %DV.
3. Pick one or two priorities—like fiber and added sugars—instead of scanning every line.
4. Read the ingredient list if you want to know what is in the product; it provides different information from the Nutrition Facts panel.
5. Consider taste, price, convenience and how the food fits into the meal. The label supports a choice; it does not make it for you.

For a cost comparison, pair label reading with our guide to grocery unit prices. To turn groceries into a repeatable week, see the weeknight meal-prep guide. WSDK's men's wellness guide covers broader everyday health habits.

Sources and further reading

• U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
• U.S. Food and Drug Administration: Serving Size on the Nutrition Facts Label
• U.S. Food and Drug Administration: What's on the Nutrition Facts Label
• U.S. Departments of Agriculture and Health and Human Services: Dietary Guidelines for Americans

This guide is general educational information, not individualized nutrition or medical advice. If you have a health condition, food allergy or specific dietary target, ask a qualified healthcare professional or registered dietitian how to apply label information to your needs.