How to read a Nutrition Facts label without getting lost in the numbers

A label is most useful when you read it in order: serving size first, then calories and nutrients for the amount you are actually likely to eat.

Reviewed: September 2026 · General education, not medical advice

Start with the serving size

Every number applies to the stated serving. A package can contain more than one serving, so compare it with the portion you plan to eat. Two servings means twice the listed calories, sodium, added sugar, and other nutrients.

Use % Daily Value as a comparison tool

The percent Daily Value (%DV) shows how much one serving contributes to a daily reference amount. The FDA’s general rule of thumb is that 5% DV or less is low and 20% DV or more is high for a nutrient. It does not mean the column adds up to 100%.

When comparing similar foods, look at serving size first, then calories, sodium, added sugars, fiber, and nutrients relevant to your needs. Individual medical conditions can change what matters most, so personalized advice belongs with a qualified clinician or dietitian.

Calories are context, not a verdict

Calories describe one serving of that food, not the quality of an entire diet. A daily calorie estimate can vary with age, body size, activity, health conditions, and life stage. Use labels to make informed choices, not to diagnose or tightly police one meal.