How to Read a Nutrition Facts Label
Updated September 30, 2026
Nutrition Facts labels can look complicated, but the most useful information is easy to find once you know where to look. This guide explains how to check serving size, calories, protein, carbohydrates, fiber, added sugars, sodium and % Daily Value.
1. Start with the serving size
The first thing to check is the serving size and the number of servings in the package. The calories and nutrient amounts on the label are generally based on one serving. If you eat two servings, you generally consume twice the listed calories and nutrients.
2. Check the calories
Calories are a measure of energy. When comparing foods, check the calorie amount together with the serving size rather than looking at the calorie number alone. Your personal calorie needs can be higher or lower than general reference values depending on factors such as age, body size and physical activity.
3. Look at protein, carbohydrates and fat
These are the major macronutrients. Protein contributes to maintaining and building body tissues, carbohydrates are an important source of energy, and dietary fat provides energy and helps the body absorb certain vitamins. The right balance depends on your overall diet and individual needs.
4. Pay attention to fiber and added sugars
Dietary fiber is listed under total carbohydrate. Added sugars are listed separately from total sugars on the U.S. Nutrition Facts label. These details can help you compare similar foods and understand where the carbohydrates and sugars in a serving come from.
5. Understand % Daily Value
The % Daily Value shows how much a nutrient in one serving contributes to a daily diet. FDA gives a general guide that 5% DV or less is low and 20% DV or more is high. Use the serving size and %DV together when comparing products.
6. Compare similar foods fairly
When comparing two products, first make sure their serving sizes are similar. Then compare calories and nutrients that matter to your goal, such as protein, fiber, sodium, saturated fat or added sugars.
Quick example
If a package lists 200 calories per serving and contains three servings, eating the entire package would provide 600 calories. The same multiplication applies to the listed nutrients.
Frequently Asked Questions
Does the serving size tell me how much I should eat?
No. A serving size is the standardized amount used for the nutrition information; it is not necessarily a recommendation for how much you should eat.
Is a higher %DV always better?
Not necessarily. It depends on the nutrient. For nutrients you are trying to limit, a lower %DV may be useful; for nutrients you want more of, a higher %DV can be useful.
Can I use nutrition labels to track calories?
Yes. Check the serving size, count how many servings you consume, and use the calories per serving to estimate your intake.