By: Justine Suba-Cohen, DO

Southwest Medical, part of Optum

It’s easy to overlook the small print on Nutrition Facts Labels while shopping for meals. But diving into these details can help you make informed, healthy dietary choices in 2025.

There are several key components of a Nutrition Facts Label, as required by the U.S. Food & Drug Administration (FDA)[1]:

  1. Serving size:
    The first section of the label tells you the serving size. The suggested serving size is based on the amount of food that people typically eat at one time and shouldn’t be taken as a recommendation of how much to eat.[2]
  1. Calories:
    Calories are listed after serving size, and appear in a large, easy-to-read font, to make the information easier to find.Your specific calorie needs can vary significantly, based on your age, sex, health, and other factors, but the Food and Drug Administration (FDA) broadly recommends about 2,000 calories daily[3]. Before altering your daily calorie intake, though, talk to your doctor about your individual health needs. 
  1. Percent daily value (%DV):
    This percentage shows how much of a nutrient in a serving contributes to a daily diet based on 2,000 calories per day. As a rule of thumb:
  • 5% DV or less of a nutrient per serving is considered low for that nutrient.
  • 20% DV or more of a nutrient per serving is considered high for that nutrient.[4]

Whether a low or high percent daily value is “good” or “bad” for your health depends on how much of that nutrient your body needs. Overall, you try to choose foods that have higher levels of dietary fiber, vitamin D, calcium, iron, and potassium, and lower levels of saturated fat, sodium, and added sugar.[5] 

  1. Nutrients:
    Vitamin D, calcium, iron, and potassium amounts are all required to be listed on the Nutrition Facts Label.[6]
  1. Sodium:

The recommended daily limit for sodium consumption is 2,300 milligrams, and so Nutrition Facts Labels display the amount of sodium in a serving of food in milligrams.[7] While our bodies need sodium, too much can contribute to conditions like increased blood pressure, heart attack risk, and more. Sodium levels are typically highest in heavily processed and restaurant-prepared foods.[8] 

  1. Fat:
    More so than the amount of fat we consume, we should pay attention to the type of fat we consume. That’s why Nutrition Facts Labels show separate entries for saturated and trans-fat, both of which are less healthy than other types.[9] 
  1. Added sugars:
    Different than sugars occurring naturally in fruits and vegetables and some other foods, added sugars are those added to foods during processing.[10]Nutrition Facts Labels show how many calories, in percentage terms, come from added sugars – things like sugary drinks and sweet snacks.[11]Using the typical 2,000 calories a day as a guide, your intake of added sugars should be no more than 10% of your total daily calories. One easy way to cut down on those added sugars? Drink water, or other beverages without added sweeteners.[12]

Understanding Nutrition Facts Labels empowers you to make choices that align with your health goals. Talk to your doctor before you change your diet, and if you have any questions. As we start a new year, make a commitment to read the labels and select foods that nourish your body. Small changes in your choices can lead to big strides in your overall well-being.

 

 

Sources:

[1] What’s on the Nutrition Facts Label | FDA

[2] Nutrition Facts Labels and your health | CDC

[3] What’s on the Nutrition Facts Label | FDA

[4] What’s on the Nutrition Facts Label | FDA

[5] The lows and highs of percent daily value on the Nutrition Facts Label | FDA

[6] Nutrition Facts Labels and your health | CDC

[7] Nutrition Facts Labels and your health | CDC

[8] About sodium and health | CDC

[9] Nutrition Facts Labels and your health | CDC

[10] Get the facts: Added sugars | CDC

[11] Nutrition Facts Labels and your health | CDC

[12] Nutrition Facts Labels and your health | CDC