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Understanding and Using the
Understanding and Using the
Understanding and Using the
Nutrition Facts Label
Nutrition Facts Label
Nutrition Facts Label
The Nutrition Facts label found on packaged foods and beverages is your daily tool
for making informed food choices that contribute to healthy lifelong healthy eating habits.
Serving Size
Serving Size
Serving Size is based on the amount of food that is customarily
Serving Size is based on the amount of food that is customarily
Servings Per Container shows the total
Serving Size 1 package (272g)
eaten at one time. All of the nutrition Information listed on the Serving Size 1 package (272g)
eaten at one time. All of the nutrition Information listed on the
number of servings in the entire food package or container.
Nutrition Facts Label is based on one serving of the food. Servings Per Container 1
Nutrition Facts Label is based on one serving of the food. Servings Per Container 1
4 servings per container
One package of food may contain more than one serving.
When comparing calories and nutrients in different foods, check
When comparing calories and nutrients in different foods, check
Serving size 1 1/2 cup (208g) Amount Per Serving
the serving size in order to make an accurate comparison. Amount Per Serving
the serving size in order to make an accurate comparison. Serving Size is based on the amount of food that is
Calories 300 Calories from Fat 45
Amount per serving Calories 300 Calories from Fat 45
Servings Per Container customarily eaten at one time and is not a recommendation
Servings Per Container
% Daily Value*
Calories 240 % Daily Value*
of how much to eat. The nutrition information listed on the label
Servings Per Container shows the total number of servings in the
Servings Per Container shows the total number of servings in the Total Fat 5g 8%
Total Fat 5g 8%
% Daily Value* is usually based on one serving of the food; however, some
entire food package or container. One package of food may contain
entire food package or container. One package of food may contain Saturated Fat 1.5g 8%
Saturated Fat 1.5g 8%
more than one serving. containers may also have information displayed per package.
more than one serving.
Total Fat 4g 5% Trans Fat 0g
If a package contains two servings and you eat the entire package, Trans Fat 0g
Saturated Fat 1.5g 8%
If a package contains two servings and you eat the entire package,
Cholesterol 30mg 10%
you have consumed twice the amount of calories and nutrients Cholesterol 30mg 10%
you have consumed twice the amount of calories and nutrients
Trans Fat 0g Calories refer to the total number of calories in a
Sodium 430mg 18%
listed on the label. Sodium 430mg 18%
listed on the label. serving of the food. To achieve or maintain a healthy body
Cholesterol 5mg 2% Total Carbohydrate 55g 18%
Total Carbohydrate 55g 18%
Sodium 430mg 19% weight, balance the number of calories you eat and drink with
Calories
Calories Dietary Fiber 6g 24%
Total Carbohydrate 46g 17% Dietary Fiber 6g 24%
the number of calories your body uses. 2,000 calories a
Calories refers to the total number of calories, or “energy,” supplied Sugars 23g
Calories refers to the total number of calories, or “energy,” supplied Sugars 23g
Dietary Fiber 7g 25% day is used as a general guide for nutrition advice. Learn your
from all sources (fat, carbohydrate, protein, and alcohol) in one serving of
from all sources (fat, carbohydrate, protein, and alcohol) in one serving of Protein 14g
Total Sugars 4g Protein 14g
number at www.choosemyplate.gov/resources/MyPlatePlan.
the food. To achieve or maintain a healthy weight, balance the number of
the food. To achieve or maintain a healthy weight, balance the number of
Includes 2g Added Sugars 4%
calories you consume with the number of calories your body uses.
calories you consume with the number of calories your body uses.
Vitamin A 80%
Protein 11g Vitamin A 80%
As a general rule: As a general guide: Vitamin C 35%
As a general rule: Vitamin C 35%
100 calories per serving is moderate
100 calories per serving is moderate Calcium 6%
Vitamin D 2mcg 10% Calcium 6%
400 calories per serving is high 100 calories per serving of an individual
400 calories per serving is high Iron 15%
Calcium 260mg 20% Iron 15%
packaged food is considered moderate
Iron 6mg 35% * Percent Daily Values are based on a 2,000 calorie diet.
400 calories or more per serving of an individual
* Percent Daily Values are based on a 2,000 calorie diet.
Calories from Fat
Calories from Fat Your Daily Values may be higher or lower depending on
Your Daily Values may be higher or lower depending on
Potassium 240mg 6% packaged food is considered high
your calorie needs:
Calories from Fat are not additional calories, but are fat’s contribution to your calorie needs:
Calories from Fat are not additional calories, but are fat’s contribution to
* The % Daily Value (DV) tells you how much a nutrient in
Calories: 2,000 2,500
a serving of food contributes to a daily diet. 2,000 calories Calories: 2,000 2,500
the total number of calories in one serving of the food.
the total number of calories in one serving of the food.
Total Fat Less than 65g 80g
a day is used for general nutrition advice. Total Fat Less than 65g 80g
“Fat-free” doesn’t mean “calorie-free.” Some lower fat food items may Saturated Fat Less than 20g 25g
“Fat-free” doesn’t mean “calorie-free.” Some lower fat food items may Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
have as many calories as the full-fat versions. Cholesterol Less than 300mg 300mg
have as many calories as the full-fat versions. % Daily Value (%DV) shows how much of a
Sodium Less than 2,400mg 2,400mg
Sodium Less than 2,400mg 2,400mg
nutrient in a serving of the food contributes to a total daily
Total Carbohydrate 300g 375g
Nutrients to get less of: Total Carbohydrate 300g 375g
% Daily Value
% Daily Value Dietary Fiber 25g 30g
Dietary Fiber 25g 30g
saturated fat, sodium, and diet. Use %DV to determine if a serving of the food is high
Percent Daily Value (%DV) shows how much of a nutrient is in one serving of the
Percent Daily Value (%DV) shows how much of a nutrient is in one serving of the
added sugars. Compare and or low in an individual nutrient and to compare food products
food. The %DV column doesn’t add up vertically to 100%. Instead, the %DV is the
food. The %DV column doesn’t add up vertically to 100%. Instead, the %DV is the
choose foods to get less than (remember to make sure the serving size is the same).
percentage of the Daily Value (the amounts of key nutrients recommended per day
percentage of the Daily Value (the amounts of key nutrients recommended per day
for Americans 4 years of age and older) for each nutrient in one serving of the food.
100% DV of these nutrients
for Americans 4 years of age and older) for each nutrient in one serving of the food. Footnote with Daily Values
each day. As a general guide: Footnote with Daily Values
As a general rule:
As a general rule:
5% DV or less of a nutrient per serving is low Some of the %DVs are based on a 2,000
5% DV or less of a nutrient per serving is low Some of the %DVs are based on a 2,000
5% DV or less of a nutrient per serving is considered low
20% DV or more of a nutrient per serving is high calorie daily diet. However, your Daily
20% DV or more of a nutrient per serving is high calorie daily diet. However, your Daily
20% DV or more of a nutrient per serving is considered high
Values may be higher or lower depending
Nutrients to get more of: Values may be higher or lower depending
on your calorie needs, which vary according
Nutrients on your calorie needs, which vary according
dietary fiber, vitamin D, calcium,
Nutrients to age, gender, height, weight, and physical
iron, and potassium. Compare to age, gender, height, weight, and physical
The Nutrition Facts Label can help you learn about and compare the nutrient
The Nutrition Facts Label can help you learn about and compare the nutrient activity level. Check your calorie needs at
Nutrients activity level. Check your calorie needs at
content of many foods in your diet. Use it to choose products that are lower in
and choose foods to get 100% DV
content of many foods in your diet. Use it to choose products that are lower in http://www.choosemyplate.gov.
nutrients you want to get less of and higher in nutrients you want to get more of. http://www.choosemyplate.gov.
nutrients you want to get less of and higher in nutrients you want to get more of.
of these nutrients on most days. The Nutrition Facts label can help you learn about, compare,
If there is enough space available on the
If there is enough space available on the
and monitor the nutrients in many foods in your diet.
food package, the Nutrition Facts Label
Nutrients to get less of – get less than 100% DV of these nutrients each food package, the Nutrition Facts Label
Nutrients to get less of – get less than 100% DV of these nutrients each
will also list the Daily Values and goals
day: saturated fat, trans fat, cholesterol, and sodium. (Note: trans fat has no will also list the Daily Values and goals
day: saturated fat, trans fat, cholesterol, and sodium. (Note: trans fat has no for some key nutrients. These are given for
for some key nutrients. These are given for
%DV, so use the amount of grams as a guide)
%DV, so use the amount of grams as a guide) both a 2,000 and 2,500 calorie daily diet.
WIC Program both a 2,000 and 2,500 calorie daily diet.
Nutrients to get more of – get 100% DV of these nutrients on most days:
Nutrients to get more of – get 100% DV of these nutrients on most days:
Tel: 845-568-5473 Fax: 845-568-5479
147 Lake Street, Newburgh, NY 12550
33 NY-17M, Harriman, NY 10926
140 Hammond Street, Port Jervis, NY 12771
27 North Street, Middletown, NY 10940 Interactive Nutrition Facts Label March 2020
www.fda.gov/nutritioneducation 341 Main Street, Highland Falls, NY 10928
http://www.fda.gov/nutritioneducationUnderstanding and Using the Nutrition Facts Label 1
http://www.fda.gov/nutritioneducation
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