HEALTH JOURNAL
Nutrition Facts Glossary: How to Read a Food Label
A refreshed plain-language guide to serving size, added sugars, fiber, daily value, and other useful label terms.
The Nutrition Facts label is a tool, not a report card. It can help you compare similar foods, notice what a serving actually is, and make choices that fit your needs.
This refreshed glossary focuses on the label terms that are most useful in everyday shopping.
Serving size and calories
Start with serving size. The numbers on the label apply to that amount, and many packages contain more than one serving. Calories describe energy in a serving, but they do not tell the whole story about fullness, nutrients, or how a food fits in your day.
Added sugars and fiber
Total sugars include naturally occurring sugars as well as added sugars. The added-sugars line helps you spot sugars introduced during processing or preparation. Fiber is a carbohydrate from plant foods that supports digestion and can make meals more satisfying.
Rather than judging a food by one number, consider the whole package: ingredients, fiber, protein, sodium, and how the food will be used.
Daily Value and ingredients
Percent Daily Value gives context for one serving based on a 2,000-calorie reference diet. It is a guide, not a personalized target. The ingredient list is ordered by weight, so it can also help you understand what is making up most of a product.
Fortified means a nutrient was added. ‘Low sugar’ is not a standardized claim, while ‘no added sugars’ means no sugars or sugar-containing ingredients were added during processing.
Sources and further reading
For practical, current guidance, see the American Heart Association’s guide to added sugars and the CDC’s overview of physical activity and health. Information here is educational and does not replace personalized medical advice.
Information here is educational and does not replace personalized medical advice.
Frequently asked questions
What should I look at first on a Nutrition Facts label?
Start with serving size, then look at the nutrients most relevant to you, such as added sugars, fiber, sodium, or saturated fat.
Is a high Daily Value always bad?
It depends on the nutrient. Higher values can be helpful for nutrients such as fiber, while lower values may be useful for sodium or added sugars. Individual needs vary.
Keep the next step simple
Small, repeatable choices are often the ones that last. Explore the Health Blog for more everyday wellbeing reading, or visit the Fitness collection for apparel that celebrates movement in real life.