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How to Read a Label

Check out this handy chart for understanding nutrition labels. You can glance at our green Better Choice shelf tags for the bottom line. But it's a good idea to know how to interpret standard product nutrition labels, too.

The U.S. Food and Drug Administration has finalized a new Nutrition Facts label for packaged foods that will make it easier for you to make informed food choices that support a healthy diet. The updated label has a new design that reflects current scientific information, including the link between diet and chronic diseases.

The new label will make it easier to identify the amount of nutrients in a food. Manufacturers are in the process of transitioning to the new and improved Nutrition Facts label, so you will see both label versions for a while.

nutrition label

Area Description
Servings - The number of "servings per container" and the "serving size" declarations have increased and are now in larger and/or bolder type. All of the nutrition information on the label is for one serving of the food and not the entire container unless that information is also provided.

Serving sizes have been updated to reflect what people actually eat and drink today. For example, the serving size for ice cream was previously 1/2 cup and now is 2/3 cup.

For certain products that are larger than a single serving, but that could be consumed in one sitting or multiple sittings, manufacturers will have to provide dual column labels to indicate the amounts of calories and nutrients on both a "per serving" and "per package/per unit" basis. Examples could be a 24-ounce bottle of soda or a pint of ice cream. With dual column labels available, people will be able to easily understand how many calories and nutrients they are getting if they eat or drink the entire package/unit at one time.
Calories - “Calories” is now larger and bolder. Calories tell us how much energy a food provides. Control calorie intake to manage weight.
Percent Daily Value (%DV) - The daily values for nutrients have also been updated based on newer scientific evidence. This helps you determine if a serving of food is high or low in a nutrient (based on 2,000 calories a day). A DV of 5% is low, while 20% is high. Aim low for nutrients like saturated fat, sodium, and added sugar, and high for vitamins, minerals, and fiber.
Fats - Research shows the type of fat consumed is more important than the amount. Therefore, "Calories from Fat" has been removed. Try to limit your intake of saturated fat and trans fat. Eating too much saturated fat and trans fat can raise your cholesterol and your risk of heart disease.
Added Sugars - "Added Sugars" in grams and as a percent Daily Value is now required on the label. Added sugars includes sugars that are either added during the processing of foods, or are packaged as such (e.g., a bag of table sugar), and also includes sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. Scientific data shows that it is difficult to meet nutrient needs while staying within calorie limits if you consume more than 10 percent of your total daily calories from added sugar.
Nutrients -The lists of nutrients that are required or permitted on the label have been updated. These are the nutrients that have the greatest impact on health. They can be divided into two groups: those that need to be limited, and those that you need to get enough of. Most Americans need to limit their consumption of saturated fat, trans fat, sodium, and added sugar. Too much saturated fat and trans fat are linked to an increased risk of heart disease; excess sodium can increase the risk of high blood pressure. In contrast, most people don't consume enough fiber, vitamin D, potassium, or calcium. Adolescents and some women don't consume enough iron. Vitamins A and C are no longer required since deficiencies of these vitamins are rare today. The actual amount (in milligrams or micrograms) in addition to the %DV must be listed for vitamin D, calcium, iron, and potassium.
Footnote - The footnote at the bottom of the label has changed to better explain the meaning of percent Daily Value. The percent Daily Value helps you understand the nutrition information in the context of a total daily diet.

This label is only a sample. Exact specifications are in the final rules.

Source: United States Department of Health & Human Services (HHS)."The New and Improved Nutrition Facts Label — Key Changes. U.S. Food & Drug Administration (FDA). January 2018.