Hey there! 

Let’s be honest—nutrition labels can feel like they were designed to confuse us. You’ve probably flipped over a product and stared at that black-and-white box, thinking, “Okay… but what does all this actually mean?” Don’t worry, you’re not alone—and I’m here to help make sense of it all.

As a Registered Dietitian Nutritionist (RDN), I spend a lot of time helping people figure out how to eat better without making it complicated. And one of the most practical tools I teach clients to use is the Nutrition Facts label. Once you understand what you’re looking at, you’ll be better equipped to make choices that support your health and your family’s well-being.

Let’s break it down, label-style.

 

 

1. Start with the Serving Size

This is the place to begin. Why? Because all the numbers that follow—calories, fats, sugars, everything—are based on that serving size.

For example, if a bag of chips lists the serving size as “12 chips” and you eat 24 chips (hey, no judgment!), you’re eating two servings, which means you’ve got to double everything.

 

 

2. Check the Calories

Calories tell you how much energy you’re getting from that serving. This doesn’t mean calories are “bad”—we all need them—but it helps to be mindful of how many you’re getting, especially if you’re watching your weight or managing a health condition.

Quick tip: Don’t just stop at calories—what’s in those calories matters even more. Which brings me to…

 

 

3. Spotlight on Nutrients: What to Limit

These are the ones you want to keep an eye on:

• Saturated fat
• Trans fat (you ideally want this at zero)
• Sodium
• Added sugars
  
  

Why? Because too much of foods high in these ingredients can increase the risk of things like high blood pressure, heart disease, and type 2 diabetes. That doesn’t mean you can’t enjoy foods with these ingredients—it just means be aware and find balance throughout your day.

 

4. Nutrients You Want More Of

Let’s hear it for the good guys! Look for these on the label:

• Fiber – great for digestion, heart health, and staying full longer 
• Vitamin D – supports bone health and immune function 
• Calcium – builds and maintains strong bones 
• Iron – helps carry oxygen through your body Potassium – helps manage blood pressure
  
  

When you see higher percentages of these on a label, that’s usually a good thing.

 

5. Added Sugars vs. Natural Sugars

This is a newer part of the label and one I’m so glad is included. Added sugars are the ones manufacturers sneak in—think table sugar, syrups, and other sweeteners—not the naturally occurring kind found in fruits or plain dairy.

Why does it matter? Because we tend to get too many added sugars, and they don’t come with the same nutritional perks as natural ones. Try to limit added sugars as much as possible—your energy levels, teeth, and body will thank you.

 

 

6. % Daily Value: What Does It Even Mean?

That “% Daily Value” (%DV) column on the right-hand side? It shows how much a nutrient in one serving contributes to your daily needs—based on a general 2,000-calorie diet.

Here’s a cheat sheet to make it simple:

• 5% or less = low 
• 20% or more = high
  
  

So, if you see 25% fiber? That’s a win! But 25% saturated fat? That’s a heads-up.

 

7. Ingredient List = The Real MVP

Even though it’s not in the black-and-white box, don’t skip it. Ingredients are listed from most to least by weight. If sugar (or one of its many names) is in the top 3, you’re probably looking at a pretty sweet deal—and not in a good way. Keep an eye out for words like:

• High-fructose corn syrup 
• Cane sugar 
• Brown rice syrup 
• Anything ending in “-ose”
  
  

Also, the fewer ingredients and the more you recognize, the better!

 

The Bottom Line

Understanding a nutrition label doesn’t have to feel like decoding a secret message. With a little know-how, you’ll start to feel confident reading them—and using them to make food choices that fit your lifestyle and goals.

And remember: It’s not about being perfect. It’s about being informed, so you can nourish your body with more intention (and less stress). You’ve got this!

 

Got questions? Contact us! — I’d love to break things down even more.

Johane Filemon, MS, RDN

 

Note:  Nutritional label graphics provided by the US Food and Drug Administration for educational purposes only.