In this article
Nutrition labels are designed to help shoppers compare foods, but the amount of information can be overwhelming. A few habits make them quick and genuinely useful.
Key facts
- Serving size first: every number on the label refers to it.
- 5% and 20%: a % Daily Value of 5% or less is low; 20% or more is high.
- 50 grams: the US Daily Value for added sugars on a 2,000-calorie diet.
- Ingredients are listed from the largest amount to the smallest.
In the United States the Nutrition Facts panel was redesigned in 2016, with larger calorie counts, updated serving sizes and a new line for added sugars. Most other countries use similar panels, often showing values per 100 grams as well as per serving.
A 30-second routine
- Check the serving size and how many servings are in the pack. If you eat two servings, double everything.
- Look at calories for a sense of how filling and energy-dense the food is.
- Scan the % Daily Value for nutrients to limit and nutrients to get more of.
- Read the first three ingredients. They make up most of the product.
Understanding % Daily Value
The % Daily Value (%DV) shows how much one serving contributes to a typical day’s intake, based on 2,000 calories. It is a quick way to judge whether a food is high or low in something without doing any maths.
| Nutrient | Aim for | Why |
|---|---|---|
| Saturated fat | Lower %DV | Linked to higher cholesterol |
| Sodium (salt) | Lower %DV | Linked to high blood pressure |
| Added sugars | Lower %DV | Adds calories with few nutrients |
| Dietary fiber | Higher %DV | Supports digestion and helps you feel full |
| Vitamin D, calcium, iron, potassium | Higher %DV | Many people do not get enough |
Added sugars are listed separately from sugars that occur naturally, for example in fruit or milk. The US Food and Drug Administration sets the Daily Value for added sugars at 50 grams a day, in line with guidance to keep them below 10 percent of calories.
The ingredients list
Ingredients are listed in order of weight, from most to least. If sugar, salt or fat appears near the top, the product contains a lot of it. Sugar appears under many names, including glucose syrup, dextrose, maltose, honey and fruit juice concentrate, and a product may contain several of them.
Front-of-pack labels
Many countries add simple labels on the front of packs. The UK uses traffic-light colors for fat, saturated fat, sugars and salt. Several Latin American countries use black warning stamps. In the US, the FDA proposed a front-of-package “Nutrition Info box” in January 2025, rating saturated fat, sodium and added sugars as low, medium or high; the FDA’s page still lists it as a proposed rule.
Be wary of marketing claims
- “Natural” has little legal meaning for most foods.
- “Light” or “lite” may refer to color, texture or a modest reduction compared with the original.
- “No added sugar” does not mean low in sugar; the food may be naturally sweet.
- “Made with whole grains” can mean only a small amount; check where whole grains appear in the ingredients.
What Sleep Does for the Body and Mind
Good food choices work best alongside other healthy habits, including enough rest; see our guide to what sleep does for the body and mind.
Putting it into practice: comparing two cereals
| Per 100 g | Cereal A | Cereal B |
|---|---|---|
| Energy | 380 kcal | 360 kcal |
| Sugars | 24 g | 6 g |
| Fiber | 3 g | 10 g |
| Salt | 1.1 g | 0.3 g |
The calories are similar, but Cereal B has a quarter of the sugar, more than three times the fiber and much less salt. Comparing per 100 grams, as in this example, is the fastest way to find the better choice on a shelf of similar products.
Frequently asked questions
Is per 100 grams or per serving more useful?
Per 100 grams is best for comparing two similar products, because serving sizes can differ. Per serving tells you what you are likely to eat in one go.
Do I need to count every nutrient?
No. Most people benefit from focusing on a few: added sugars, sodium, saturated fat and fiber.
Are foods without labels, like fresh fruit, less healthy?
No. Fresh fruit, vegetables and many whole foods are sold without labels and are among the healthiest choices.
Health note: this article is general information. People with medical conditions or special dietary needs should follow advice from a doctor or registered dietitian.
