How to read a nutrition label in 30 seconds
You do not need to study the whole panel. Three quick checks tell you most of what you want to know.
Every packaged food and drink we sell has a Nutrition Facts label on the back. It looks like a lot of numbers, but you can get what you need from it in about half a minute. Here is the order to look in.
1. Start with the serving size
Every number on the label is for one serving, not the whole package. A bag of chips or a bottle of juice can hold two or three servings. If you plan to finish it, multiply.
2. Use the 5 and 20 rule
The column on the right is the percent Daily Value. It tells you how much of a day’s worth of each nutrient is in one serving. The U.S. Food and Drug Administration gives a simple guide:
- 5% or less is low.
- 20% or more is high.
That works in both directions. The FDA suggests choosing foods that are higher in fiber, vitamin D, calcium, iron and potassium more often, and lower in saturated fat, sodium and added sugars.
3. Check added sugars
Labels now list added sugars separately from the sugar that is naturally in milk or fruit. The Daily Value for added sugars is 50 grams, based on a 2,000 calorie diet. A drink with 25 grams of added sugar is half your day in one bottle.
Try it on two drinks
Next time you are at the cooler, pick up two similar drinks and compare just those three things: serving size, the highs and lows, and added sugars. It takes less time than choosing a flavor.
This is general information to help you shop, not medical advice. If you have a health condition or take medication, ask your doctor or pharmacist what is right for you.