The short version
- Start with serving size and servings per container. Every number below depends on it.
- Use the 5/20 rule: 5% Daily Value or less is low, 20% or more is high.
- Aim higher on fiber and protein; lower on sodium, saturated fat and added sugars.
The FDA’s Nutrition Facts label is a quick tool once you know the order to read it.
The 60-second read
- Serving size: is that what you will actually eat? If you eat two servings, double everything.
- Calories: energy per serving. See calorie deficit.
- % Daily Value: 5% or less is low; 20% or more is high. Based on a 2,000-calorie diet for general guidance.
- Get less of: sodium, saturated fat, added sugars.
- Get more of: fiber, vitamin D, calcium, potassium, iron.
- Protein: grams per serving. Useful for your daily target.
Compare two similar products side by side. That is where labels help most.
Do this today
Pick two cereals, breads or yogurts at the store and compare fiber, added sugars and sodium.
Questions people ask
What does % Daily Value mean?
How much one serving contributes to a daily reference amount on a 2,000-calorie diet.
Do I need exactly 2,000 calories?
No. It is a general reference. Your needs depend on age, size and activity.
What is the most important line?
Start with serving size; then pick the nutrient that matters for your goal.
Sources
- U.S. FDA. How to Understand and Use the Nutrition Facts Label. Checked October 9, 2026.
- U.S. FDA. Daily Value on the Nutrition and Supplement Facts Labels. Checked October 9, 2026.
- U.S. FDA. Calories on the Nutrition Facts Label. Checked October 9, 2026.
Education only. Not medical or dietary advice. If you have a health condition, are pregnant or breastfeeding, take medication, or are under 18, check with your clinician or a registered dietitian before changing your diet or taking supplements.
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