How to Read a Nutrition Facts Label Like a Pro

Start with the Serving Size

Everything on the label — calories, fat, sodium, sugar — is based on the serving size listed at the top. If the package contains 2 servings and you eat the whole thing, you need to double every number. Many products that look like single servings actually contain 2 or 3.

Check the Calories

Calories tell you how much energy you get from one serving. A good rule of thumb: 40 calories per serving is low, 100 is moderate, and 400 or more is high. But calories alone don't tell the whole story — what makes up those calories matters just as much.

Watch the Added Sugars

The "Total Sugars" line includes both natural sugars (like those in fruit and milk) and added sugars. The "Added Sugars" sub-line is the one to watch. The American Heart Association recommends limiting added sugars to 25g per day for women and 36g for men.

Sodium Can Hide Anywhere

Soups, breads, and condiments can pack surprisingly high sodium. Aim for less than 2,300mg per day, and look for products with less than 200mg per serving.

Use the % Daily Value

The %DV tells you how much a nutrient in one serving contributes to a daily diet. As a general guide: 5% or less is low, 20% or more is high. Look for low %DV on saturated fat, sodium, and added sugars — and high %DV on fiber, vitamins, and minerals.

The Ingredient List Matters

Ingredients are listed in descending order by weight. If sugar (or one of its many names: high-fructose corn syrup, dextrose, sucrose, agave) appears in the first three ingredients, the product is likely high in added sugar. Shorter ingredient lists with recognizable foods are usually a better choice.

Want to skip the math? Scan any nutrition label with CraveScan and get an instant health score, benefits, and concerns tailored to that product.