Start with your purpose
Choose for your real needs.
The best choice depends on your needs, preferences, budget, allergies, culture, and the role the food will play in your meal. Use the label to make an informed comparison—not to judge a food as good or bad.
Check the serving size
Every number is based on the listed serving. Compare it with how much you expect to eat or use.
Notice protein and fiber
These nutrients can support fullness and help you compare similar choices. Their importance varies by food.
Review added sugars
Total sugars include natural and added sugars. The Added Sugars line shows what was added during processing.
Look at sodium
Compare sodium in similar products, especially sauces, soups, frozen meals, snacks, and breads.
Scan the ingredient list
Ingredients appear by weight, from most to least. Check allergens, ingredients that matter to you, and whether the product fits your needs.
Use it in the aisle
Compare two similar products
Pick two versions of the same kind of food. Compare what matters for your goal, then choose the option that also works for your taste and budget.
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