How to read a nutrition facts label – CHOC

Understanding food labels: Tips for parents from a registered dietitian

By Kimberly Lopez, dietetic intern at CHOC; reviewed by Christina Wright-Yee and Megan O’Grady, registered dietitians at CHOC

Reading a nutrition facts label helps us make healthier food choices by identifying important nutrient information. Not all products are made the same!

Different brands may produce similar products, but the nutrition facts label often vary in ingredients and amount of nutrients. Checking the nutrition facts label provides consumers with product-specific nutrition information.

How to read a nutrition facts label

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1. Servings per container

Servings per container tell us how many portions are in one package; the example above shows 8 servings per container. A serving size is the amount in cups, grams (g), or ounces (oz) in a single serving of a product.

For the example provided, a single serving equals 2/3 cup (55 grams) and has 230 calories; calories are a measure of energy provided by the foods we consume. Two servings of this product would provide twice the amount of each nutrient listed on the label.

2. Percent daily value

The % daily value (DV) is the percentage of the total recommended nutrient intake for the average adult provided in a single serving of the products, this is important to note because it is not tailored for babies, kids or adolescents!

According to the U.S. Food and Drug Administration (FDA), 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high. More is not always better! We want to limit the %DV for sodium, fat, and added sugars.

3. Total fat, cholesterol, and sodium

Total Fat includes saturated fats, trans fats, and cholesterol; these are fats that we want to eat less of because they increase our risk of developing heart disease. Healthy fats to add more of include polyunsaturated and monounsaturated fats found in nuts, seeds and fatty fish like salmon or trout, avocados, or nut butters.

Sodium is an important electrolyte that helps maintain fluid balance and blood volume. However, the average American’s diet is high in sodium, and too much sodium can increase our risk of developing high blood pressure. The %DV for sodium for children ages 1 through 3 is 1,200 mg/day per day, 1,500 mg/day for children ages 4 through 8, and 1,800 mg/day for ages 9 through 13.

4. Total carbohydrates

Total carbohydrates are listed as the number of grams of carbohydrates in a food product. Total carbohydrates include dietary fiber, total sugars, and added sugars. Carbohydrates are the body’s main source of energy.

Dietary fiber helps kids have regular, normal poops and keeps their hearts healthy by eliminating cholesterol and saturated fats from the bloodstream.

5. Protein

Protein is listed in grams and is an important nutrient that repairs, builds, and strengthens the body, helping kids grow strong. The amount of protein our kids need depends on their age! You can find out how much protein your child needs here.

6. Vitamins and minerals

A nutrient label contains 14 vitamins and minerals. Vitamin D, Calcium, Iron, and Potassium are vitamins we usually don’t get enough of, which is why they are listed and included on product labels to help consumers ensure they are meeting their dietary needs. 

7. Ingredients list and allergens

The ingredients list includes the ingredients used to make the final product and ingredients are listed in order of decreasing weight or listed from most to least abundant in the product. You can also find an allergens list next to the statement “contains” to help identify, if any, the top nine allergens present in a food product.

Some nutrition labels also include statements such as, “may contain peanuts,” “processed in a facility that also processes nuts,” or “manufactured on equipment also used for shellfish.” This alerts consumers of the chance that a food allergen is present in the product.

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