Healthy Eating/Wellness: How to Read Food Labels
Things to Remember
First, look at the serving size listed at the top of the label. All the information on the label refers to that size serving.
Next, check the number of servings per container. If you eat two servings, multiply the number of calories, fat, etc. on the label by 2.
Use the label to select foods that are lowest in saturated fat, trans fat and cholesterol. Replace these fats with monounsaturated and polyunsaturated fats.
Fiber and sugar are types of carbohydrates that are found naturally in many foods like fruits, vegetables, beans and whole grains. But foods can also have added sugar; this makes the number in the “Sugars” row bigger. Limit added sugars by making sure sugars are not one of the first few ingredients listed.
Use the Nutrition Facts label to increase nutrients like vitamins, minerals and fiber that promote health.
It is OK to use just certain parts of the Nutrition Facts label to suit your personal needs. Focus on the items that are most important to you and don’t get bogged down with all the numbers.
The % Daily Value information is based on a 2000 calorie meal plan for a generally healthy person. Daily Values are listed for people who eat 2000 or 2500 calories each day at the bottom of the label. Your daily needs may be higher or lower.
The Ingredient List
The ingredient list on a food label lists each ingredient in descending order by weight. That is, the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last. Use the ingredient list if you must avoid certain ingredients due to an allergy or intolerance, or if you want to know what type(s) of fat, sugar or sugar substitute, sodium, or grain the food contains. If you are searching for whole grain products, look to see that “whole wheat flour” or “whole oat flour” is listed as the first ingredient rather than “wheat flour” or “oat flour”.
Can you believe claims such as low fat, light, and cholesterol free?
The front panel of food packages often contains colorful and attention-getting claims that make a food item sound very healthy. Some, like “natural,” don’t have a formal definition, and can mean anything. But the key words and health claims on the Nutrition Facts labels are supported by Government regulations. Studies have shown that the values on food labels are accurate – nearly always within 10% of the actual content. Here are some of those definitions:
Label Claim |
Required Content per Serving |
Calorie Free |
Less than 5 calories |
Low Calorie |
40 calories or less |
Light or Lite |
1/3 fewer calories or 50% less fat. If more than half the calories are from fat, fat content must be reduced 50% or more. |
Light Sodium |
50% less sodium |
Low Sodium |
140 milligrams or less |
Very Low Sodium |
35 milligrams or less |
Sodium Free |
Less than 5 milligrams of sodium |
Low Fat |
3 grams of fat or less |
Fat Free |
Less than ½ gram of fat |
Low Cholesterol |
20 Milligrams or less cholesterol and 2 grams or less saturated fat |
Cholesterol Free |
Less than 2 milligrams cholesterol and 2 grams or less saturated fat |
High Fiber |
5 grams of fiber or more |
What About Health Claims for Heart Disease, Cancer, Blood Pressure and Osteoporosis?
Health claims on labels must either be FDA-approved or else specifically state that they are NOT FDA-approved. Approved health claims have strong scientific evidence and consensus behind them.
Approved Health Claims |
Food Requirements |
Heart Disease |
Low in saturated fat and cholesterol. High in fiber from fruits, vegetables and grains. At least 6.25 grams soy protein. |
Cancer |
Low in fat; high in dietary fiber or vitamins A or C |
High Blood Pressure |
Low in sodium. Good source of potassium. |
Osteoporosis |
High in calcium or high in vitamin D |
Unapproved health claims do not have strong scientific evidence or consensus, and so must have a disclaimer such as “This claim has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”
Nutrition Clinic Room L33 University Station 2880 University Avenue Madison, WI 53705 (608) 263-5012 |
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The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 07/24/2012
Copyright © 04/14/2010 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#302
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