A Simple Way to Read Nutrition Labels

Nutrition labels can be hard to read if you don’t know what you’re looking for. All of the numbers and percentages without any context can make it hard to interpret what you’re looking at, especially if you’re shopping in a rush.

At Partnership for a Healthier America (PHA), we’re committed to making nutrition information more accessible. To celebrate National Nutrition Month, we’re breaking down the key information on a nutrition label so you can shop with confidence. Here’s what you need to know:

1. Start with Serving Size

The serving size at the top of the label is crucial. Many foods contain multiple servings per package, so think about the servings as a portion guide.

If a package of granola lists a serving size as ½ cup, then all the calories and nutrients listed on the label are for that amount — not the entire package. If you eat more than the listed serving size, then you need to calculate the calories, fat, sodium, and other nutrients accordingly. This is especially important for foods like cereals, nuts, and snacks, where it’s easy to eat more than one serving without realizing it.

2. Check the Calories

Calories measure the energy a food provides. According to the FDA, 100 calories per serving is moderate, while 400+ calories per serving is high.

However, not all calories are created equal. A 200-calorie snack of almonds is far more nutritious than a 200-calorie bag of chips. Consider where the calories come from: whole foods with fiber and protein are more nutrient-dense than highly processed options.

3. Nutrients to Limit

To reduce your risk of diet-related chronic diseases, there are nutrients you can limit. To measure nutrient levels, look at the percent daily value. If a food has 20% or more daily value of a certain nutrient, then that food is high in those nutrients. If a food has 5% or less daily value of a certain nutrient, then that food is low in those nutrients.

Consider buying foods that are low (5% or less) in:

• Total Fat: Foods high in saturated and trans fats can increase the risk of heart disease. Look out for foods with high levels of saturated and trans fats, including common ultra processed snacks (like chips, crackers, and microwaveable popcorn) and baked goods (like cookies and doughnuts).
• Cholesterol: Eating too many foods high in cholesterol can increase your risk of heart disease and stroke. Common foods that have high levels of cholesterol include processed meats (like bacon, sausages, and deli meat), full-fat dairy products (like whole milk, cheese, and butter), and fried foods.
• Sodium: Most of us consume too much sodium — about 3,500 mg per day, and the majority of it comes from packaged and prepared foods. For example, many canned soups contain around 700-900 mg of sodium per serving — that’s nearly half of the recommended daily limit. Other foods that contain high levels of sodium include processed meats, frozen meals, condiments, and sauces. Whenever possible, opt for low-sodium versions of these items.
• Total Carbohydrates: While carbs are essential, focus on fiber-rich sources and avoid added sugars and refined grains. Examples of fiber-rich sources include lentils, black beans, chickpeas, and whole grains like oats, brown rice, and quinoa.

4. Nutrients to Prioritize

To optimize your health, look for foods that have a high percent daily value (20% or more) of these nutrients:

• Vitamin D supports bone health and immune function by helping the body absorb calcium. Good sources of vitamin D include eggs, salmon, sardines, mushrooms, oatmeal, and fortified dairy products, like milk and yogurt.
• Calcium is essential for strong bones and teeth and can be found in dairy products, leafy greens, and fortified plant-based milks, like almond and oat milk.
• Iron helps transport oxygen in the blood and prevents fatigue and anemia. Good sources of iron include beans, lentils, and dark leafy greens, like kale and spinach.
• Potassium supports heart function, helps balance sodium levels, and regulates blood pressure. Bananas, potatoes, and yogurt are excellent sources of potassium.

The Bottom Line

Reading nutrition labels doesn’t have to be complicated.

The most important thing to remember is to focus on foods that are lower in unhealthy fats, sodium, and added sugars — and higher in vitamins and minerals. But if you want to skip label reading altogether, you can. The healthiest foods, like fruits and vegetables, don’t come with a label!

This National Nutrition Month, we encourage you to practice your label-reading skills. Next time you’re at the grocery store or shopping online, compare two similar products and see which is the healthier choice. Small changes in ingredients and nutrients can make a big difference for your health.