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Nutrition Facts Labels

How to read the black-and-white panel on every package — serving sizes, calories, % Daily Value, added sugars, and the 2016 redesign that changed what you see.

How to Read a Nutrition Facts LabelA step-by-step guide to reading the Nutrition Facts panel: start with serving size, then calories, then the nutrients to limit and get enough of.3 min read What Is % Daily Value (%DV) on a Nutrition Label?The % Daily Value shows how much of each nutrient one serving provides in a day. Learn the 5%-and-20% rule and how the numbers are calculated.2 min read Understanding Serving Sizes on Food LabelsServing sizes on labels are based on how much people actually eat, not a recommendation. Learn why they matter and how the 2016 update changed them.2 min read Added Sugars on the Nutrition Label, ExplainedThe 'Includes Xg Added Sugars' line shows sugar put into a product versus sugar that's naturally there. Learn why it was added and how to use it.2 min read The 2016 Nutrition Facts Label RedesignIn 2016 the FDA overhauled the Nutrition Facts label — bigger calories, added sugars, updated serving sizes, and new nutrients. Here's what changed and why.2 min read Calories on the Nutrition Label: What They Really MeanCalories measure food energy. Learn how they're counted, why the number is now bold on labels, and why calories alone don't tell the whole story.2 min read Total Sugars vs. Added Sugars: What's the Difference?Total sugars includes natural sugar; added sugars counts only what's put in. Learn to read both lines and why the difference matters for your health.2 min read Dietary Fiber on the Label: Why It MattersFiber is a carbohydrate your body can't digest, and most people don't get enough. Learn what the fiber line means and why a high %DV is good.2 min read Sodium on Nutrition Labels: How Much Is Too Much?Most people eat far more sodium than they need. Learn what the sodium line means, the 2,300 mg Daily Value, and where hidden salt comes from.2 min read Fat on the Label: Total, Saturated, and Trans FatNot all fat is equal. Learn the difference between total, saturated, and trans fat on the Nutrition Facts label and which to limit.2 min read Protein on the Nutrition LabelProtein builds and repairs the body. Learn what the protein line means, why it usually has no %DV on food labels, and how much you need.2 min read Cholesterol on the Nutrition LabelDietary cholesterol appears on every label with a 300 mg Daily Value. Learn what it is, how it differs from blood cholesterol, and why guidance has shifted.2 min read Vitamins and Minerals on the Nutrition LabelThe label lists vitamin D, calcium, iron, and potassium. Learn why these four are required, what changed in 2016, and how to read their %DV.2 min read Dual-Column Nutrition Labels ExplainedSome packages show nutrition 'per serving' and 'per package' side by side. Learn what dual-column labels are and the loophole they close.2 min read How to Read Nutrition Labels on DrinksBeverages are the biggest source of added sugar in the American diet. Learn what to check first on a drink label — and why custom drinks often have none.2 min read Caffeine and Nutrition Labels: What's Required?Caffeine content is not required on most nutrition labels. Learn where it must appear, safe daily limits, and how much is in common drinks.2 min read Net Carbs vs. Total Carbs: What's the Difference?'Net carbs' isn't an official label term. Learn how it's calculated from total carbs, fiber, and sugar alcohols — and why it's not FDA-regulated.2 min read Why Nutrition Labels Never Show '187 Calories'The FDA requires nutrition values to be rounded. Learn the rounding rules that explain '0g' fats that aren't quite zero and calories in fives and tens.2 min read Serving Size vs. Portion Size: What's the Difference?A serving size is a standardized label reference; a portion is how much you actually eat. Learn why the two often differ and how to bridge the gap.2 min read

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