A food package may make many claims, but the Nutrition Facts label helps you look beyond the marketing and compare products based on your needs.
Start here
Start with the serving size
All the numbers on the label—including calories, sodium, sugar, and fiber—are based on the listed serving size.
- How much will I actually eat?
- Does the package contain more than one serving?
- Will I need to double the numbers?
Example: If the package contains two servings and you eat the entire package, you are consuming twice the calories and nutrients listed for one serving.
Use the shortcut
Use the % Daily Value
The % Daily Value (%DV) helps you quickly determine whether a food is low or high in a nutrient.
In general, aim for more
- Dietary fiber
- Vitamin D
- Calcium
- Iron
- Potassium
Consider choosing less
- Saturated fat
- Sodium
- Added sugars
Your individual needs may vary depending on your health, medications, and wellness goals.
Know the difference
Look at added sugars—not just total sugar
Total Sugars includes both natural and added sugars.
The line that says “Includes ___ g Added Sugars” shows how much sugar was added during processing.
When comparing similar products like yogurt, cereal, oatmeal, or drinks, choose the option with less added sugar that still fits your taste, budget, and needs.
Look at the whole meal
Check fiber and protein
Fiber supports digestion, fullness, blood sugar balance, and heart health. Use the grams and %DV to compare similar foods.
Protein is listed in grams and does not have a %DV. Your needs are individual, so think about how the food fits into your overall meal.
Remember: Not every food needs to be high in both fiber and protein. Focus on the role the food plays in your meal.
Look beyond the numbers
Read the ingredient list
Ingredients are listed by weight, from most to least.
- Whether the first ingredients align with your goals
- Whether there are ingredients you avoid
- Whether added sugars appear under different names
- Whether allergen warnings apply to you or your household
A long ingredient list does not automatically mean a food is unhealthy. Focus on the overall quality and how it fits your needs.
Try this on your next shopping trip
Compare two similar products.
Use the same serving size, then ask:
- Which has more fiber?
- Which has less added sugar?
- Which has less sodium?
- Which provides the protein I need?
- Which best fits my taste, budget, and household needs?
The goal is not perfection
Use the label as a tool—not a scorecard.
You do not need the “perfect” product. Choose foods that support your goals while still fitting your real life, preferences, and budget.
Whole-person wellness, rooted in Christ.
This resource is for general education only and is not a substitute for individualized medical or nutrition advice.