How to Understand Nutrition Facts Labels

Consumers look at nutrition facts labels to find healthier food options. However, they’re still concerned and want to double-check the label to ensure they correctly read them.

Therefore, in this blog post, I will educate you on reading nutritional facts labels in these easy steps.

*Note: Some links below are affiliate links, which means I will make a commission if you click and buy. See my full disclosure here for more information.

Raw Mixed Nuts Nutrition Facts Labels Example

Pixels-Daniela Constantini

Serving Size Information

The serving size is the entire package, which contains 30 servings. For example, 30 servings equal 1/4 cup, which is 160 calories. If you consume more, such as the entire container of nuts, multiply everything by 3. In some cases, 160 times 30 is 4,800 calories, which is more than a day’s worth of food.

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Calories information

Calories are a form of energy that we encounter in everyday life. It can be obtained from three sources, one of which is macronutrients. In addition, you have fats, carbs, and protein. So, always check the calorie count on the packaging. Lastly, to maintain or lose weight, keep snacks under 100 calories and dinners under 500.

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Percent daily values information

The Daily Value (% DV) is the percentage of the Daily Value for each nutrient in a food serving. If you consume fewer than 2,000 calories a day, you will need to adjust your calorie intake.

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Nutrients information

Vitamin D and potassium have been added to the nutrition labels of American food products, although we still don’t get enough.

For example, experts say that a lack of these nutrients may be related to our obesity rates and other health problems like cancer or heart disease. Hence, our diet needs more than just calories from fat; it also needs vitamins A&C which help maintain skin cell turnover for healthy-looking hair & nails too!

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Limit fats, saturated fats, cholesterol and sodium

When it comes to package foods, limit items that contain high fat, saturated fats, cholesterol, and sodium. However, you don’t want to start increasing certain cancers, heart disease, and high blood pressure.

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Get enough of fiber, vitamins and minerals

Most importantly, get more fiber for regularity and vitamins and minerals, including vitamin D, iron, and calcium, to prevent bone fractures and illnesses. For instance, these vitamins and minerals can also help decrease cholesterol.

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TIP: Here’s a good rule of thumb

<5% or less of a nutrient, thus choose foods low in saturated fats, sodium, and added sugars.

>20% or more of a nutrient is considered high. So choosing pungent foods in fiber, vitamin D, calcium, iron, and potassium is always a good idea.

For example, a can of soup provides 37% of your daily sodium intake per serving, indicating that it is a high sodium meal with 63 percent of your daily value left. Hence, you should always make wise purchasing decisions for the products you consume.

Pixels-Andres Ayrton


In conclusion, you know how to read nutrition facts labels, and you should avoid processed foods by shopping outside the aisles. Fresh fruits and vegetables are always a better alternative, and we need to include them in our daily diet.

Importantly, if you want more nutrition information, check out

8 thoughts on “How to Understand Nutrition Facts Labels”

  1. Awesome post, Kiarra! The nutrition label can be super confusing but you’ve made it straightforward and easy to understand. Thank you!

    1. Your welcome, hun and thank you for reading my post. As I was writing the content, there’s some new stuff I didn’t know either. I’m glad it helped you understand. 🙂

  2. Love your point about the servings per container not being a recommendation for what you should have that day. My son seems to keep forgetting that fact, lol.

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