Nutrition Label

A nutrition label shows the nutritional content of a food product. It includes serving size, calories, macronutrients (fat, carbs, protein), vitamins, minerals, and % Daily Values. Reading nutrition labels helps you make healthier food choices and track your nutrient intake.

Start with serving size — all numbers on the label are per serving. Check calories per serving. Limit saturated fat, sodium, and added sugars. Get enough fiber, vitamins, and minerals. The % Daily Value tells you if a nutrient is high (20%+) or low (5%-).

Macronutrients (macros) are nutrients your body needs in large amounts: carbohydrates, proteins, and fats. Micronutrients (micros) are vitamins and minerals needed in smaller amounts: Vitamin A, C, D, calcium, iron, etc. Both are essential for health.

Total sugar includes both natural sugars (from fruits, milk) and added sugars (from processing). Added sugars are the ones you should limit. The FDA now requires labels to show both total and added sugars to help consumers make better choices.

5% DV or less is considered low. 20% DV or more is considered high. For nutrients you want to limit (saturated fat, sodium, added sugar), choose foods with lower % DV. For beneficial nutrients (fiber, vitamins, minerals), aim for higher % DV.

Carbs and protein provide 4 calories per gram. Fat provides 9 calories per gram. Example: 10g fat = 90 calories, 20g carbs = 80 calories, 10g protein = 40 calories, total = 210 calories. This helps verify label accuracy.