Understanding Nutrition Labels

Nutrition information on food and beverage labels can help you make informed decisions about the foods and beverages you consume. But, what does serving size have to do with it? How do you know what some of the nutrients are? And what are those Daily Value percentages all about? Let’s get to know the Nutrition Facts panel that is part of nearly every food and beverage product label in the U.S.

Quick tips:

1. Serving size: Look closely—some products contain more than one serving. Multiply calories and nutrients by the serving size to determine the totals for the package.

2. Calories: As a general rule of thumb, 40 or fewer calories per serving is low, 100 is moderate and 400 is high. And remember the information in all Nutrition Facts panels is based on a 2,000 calorie daily diet. Your calorie needs may be higher or lower. To determine your individual calorie and nutrient needs, visit ChooseMyPlate.gov.

3. Nutrients: The Nutrition Facts panel provides you with the level of specific nutrients per serving of a product.

Serving Size and Number of Servings

This is the first place to start when you look at a Nutrition Facts panel. Serving sizes are provided first in familiar units, like cups or ounces, followed by their metric equivalent. The U.S. FDA has established the reference amounts that are used to set serving sizes on product labels. For beverages, the reference amount is 8 fl oz (240 mL).

Always pay attention to the serving size and the number of servings for a food or beverage. Many packages contain multiple servings, but in most cases the Nutrition Facts panel shows the calories and nutrients for only one serving. When comparing the calorie and nutrient contribution of one product versus another, check to make sure the serving size is the same.

We know that doing the serving size math isn’t always easy and that’s why we voluntarily include what we call “dual labeling” on many of our packages: calories and nutrients for a single serving and for the entire package. Keep in mind that when you consume more than one serving, you are also consuming more calories and nutrients.

Calories

Calories aren’t an ingredient, but rather the amount of energy produced when the body uses the carbohydrate, fat or protein provided by a food or beverage for fuel. Whether you’re counting calories or not, knowing how many calories are in your favorite foods and beverages can help you make balanced choices for an active, healthy lifestyle. Keep in mind that all calories count, no matter what food or beverage they come from. It’s important that your overall diet fulfills your nutrient needs, without exceeding the quantity of calories you expend every day.

When determining your total calorie intake, remember to check the number of servings in the Nutrition Facts panel. If a beverage contains 100 calories per serving, and the package contains three servings, consuming the entire contents would equal 300 calories total. To make this information easier to find, we’re also placing calories per serving and servings per container on the front of nearly all of our packages in the United States.

Percent Daily Value (%DVs)

Listed for most nutrients, this value is a general guide that helps you understand the amount of nutrients in a serving of food and how they stack up in terms of their contribution to the total daily diet. Percent DVs can help you decide whether a food is high or low in a particular nutrient. According to the U.S. FDA, a food or beverage with 5% or less is low; 20% or more means the food or beverage is high in the nutrient.

The %DVs can be useful in making “tradeoffs” in the foods and beverages consumed each day, with the goal of remaining within the range for total fat, saturated fat, cholesterol, sodium, total carbohydrate and dietary fiber that is shown in the bottom section of the food label.

The % DV is based on a daily diet of 2,000 calories. Individual caloric needs may be more or less than 2,000 calories, depending on (for example) age, gender, level of physical activity. As such, the DVs are a general but highly useful guide to building an overall sensible, balanced diet.

Total Fat

An important part of healthy diet and a key source of calories, dietary fat helps your body absorb essential nutrients like vitamins A, D, E and K. There are two main types of fat: saturated and unsaturated. Unsaturated fats, generally found in liquid vegetable oils, nuts, and fish, are considered “heart healthy fats” when used as part of diets that are low in saturated fats and cholesterol.

Dietary fat provide 9 calories per gram, which is more than twice the amount of calories provided by protein and carbohydrates. The %DV for total fat on the Nutrition Facts panel includes all of the different types of fat that are found in a food or beverage. The 2005 Dietary Guidelines for Americans recommends that you limit your total fat intake to about 20% – 30% of your daily calories.

Sodium

The value for sodium shown on the Nutrition Facts panel for a beverage product includes all sodium found in the beverage ingredients plus any sodium added from the water during production of the product. Sodium-containing compounds are sometimes added to beverages to help preserve them and give them flavor. Common examples include: sodium benzoate, sodium chloride, sodium caseinate, monosodium glutamate, trisodium phosphate, sodium ascorbate and sodium bicarbonate.

The body needs small amounts of sodium to help maintain proper body fluid balance, to help maintain a healthy blood pressure and to help with the transmission of electrical signals through nerves. According to the U.S. FDA, limiting dietary sodium can help reduce the risk of high blood pressure.

Total Carbohydrate

This number shown on the Nutrition Facts panel combines carbohydrates from all sources and includes dietary fiber and sugars, both naturally occurring and added.

Carbohydrates provide 4 calories per gram. Carbohydrates should be body’s primary source of calories, providing the fuel that is needed for basic metabolic activities and for physical activity. Carbohydrates are generally found in foods such as grains, fruits and vegetables, dairy products, and in sweeteners such as table sugar and honey. The 2005 Dietary Guidelines for Americans recommend that 45% to 65% of your daily calories come from carbohydrates.

Sugars are listed as part of total carbohydrates on the Nutrition Facts panel. This includes sugars from naturally occurring sources, as well as sugars that are added to foods and beverages to provide sweetness and texture. Whether added, or naturally occurring, all sugars provide 4 calories per gram and the body digests added sugars in the same manner as naturally occurring sugars. As with all other nutrients, it’s important to ensure that the overall diet provides the nutrients that are needed, without exceeding the number of calories expended each day.

Protein

Most people consume enough protein. Food containing protein, such as meat, fish, dairy, legumes and pulses, may also provide usually provides other nutrients such as fat, saturated fat and cholesterol. The U.S. FDA advises that people consume protein foods that are lean, low-fat or fat free. Check the Nutrition Facts panel to ensure that there is a balance between the nutrients you are consuming and the calories they provide, as part of an overall sensible, balanced diet.

Vitamins and Minerals

The Nutrition Facts panel provides information on important vitamins and minerals that help promote good health. The U.S. FDA advises that people should choose foods wi and beverages that fulfill your daily nutrient needs, without exceeding the calories expended every day.

To learn more about labeling regulations in the U.S., visit the U.S. FDA web site.