How to Read Food Labels: A Grocery Store Survival Guide

When you walk down the aisles of the grocery store, you’re presented with a dizzying number of packaged food choices—everything from cereals and snack bars to frozen entrées and beverages. Each product comes with its own eye-catching packaging meant to entice you to buy it. While I’m always going to encourage you to eat whole foods as much as possible, if you are eating packaged products, I urge you to notice a small black-and-white box on the back or side—this is the Nutrition Facts Label. Although it may be tempting to skip right over it, taking the time to read food labels when you’re shopping can be one of the best decisions you can make for your health.

But let’s face it: learning to read food labels and interpret all the numbers, abbreviations, and claims can feel overwhelming at first. That’s why having a clear guide on how to read labels without confusion is essential. This blog post will show you exactly how to do that—step by step. You’ll learn why you need to look beyond the flashy marketing on the food package and dive into what’s actually inside. By the end, you’ll be able to make healthier choices for yourself and your loved ones with confidence.

What Is a Food Label and Why Is It Important?

A food label is essentially your roadmap to what’s inside the box, bag, or can you’re holding. It’s designed to give you a snapshot of a food’s nutrient content so that you can decide if it fits well into your daily eating plan.

Understanding the Nutrition Facts Label

According to the U.S. Food & Drug Administration (FDA), the Nutrition Facts Label is required on most packaged food products, including breads, cereals, canned and frozen foods, snacks, desserts, and drinks.¹ It makes it easier for you to compare items and see how each one contributes to your overall diet.

When you take a look at the nutrition label, you’ll typically see details about the serving size, number of servings in the container, calories per serving, and the amounts of key nutrients. The label also includes the Percent Daily Value (often abbreviated as DV) for each nutrient, which indicates how much a single serving size contributes to the recommended daily intake.

How Food Labels Help You Make Healthy Choices

Food labels are a powerful tool that can help you make informed decisions about what you eat or drink. Rather than relying solely on marketing claims like “low-fat” or “heart-healthy,” you can flip a product over and see exactly what’s inside. This way, you aren’t misled by vague descriptions and can focus on facts – like how much saturated fat, trans fat, or added sugar a product contains, or how many calories are in one serving.  By understanding how to read food labels, you have the power to compare two similar products and choose the one that aligns best with your goals—whether it’s reducing high blood pressure, managing weight, or simply increasing dietary fiber intake. 

Key Information Found on Food Labels

While food labels can appear complex, you can break down the information into key areas:

1. Serving Size and Number of Servings: Tells you how much of the product is considered one serving and how many servings are in the container.
2. Calories: Shows you how many calories are in one serving.
3. Fat, Cholesterol, and Sodium: These are often highlighted because many Americans consume too much of these, which can increase the risk of high blood pressure and other health issues. ²
4. Carbohydrates: Total carbs are broken down into dietary fiber, total sugars, and added sugar.
5. Protein: Shows the gram amount per serving.
6. Vitamins and Minerals: Typically includes vitamin D, calcium, iron, and potassium (and sometimes others), each with a percent daily value.

Understanding this framework is your first big step toward being label-literate!

How to Read Food Labels Without Confusion

It’s easy to feel lost when you see so many rows of numbers and percentages, but if you start with the basics, it becomes much more manageable.

Breaking Down the Nutrition Information

You’ll want to first identify the serving size. Then, see how the total calories for however many servings you’re going to have might fit into your daily calorie needs. 

Next, check out the line items that most directly relate to your health concerns. For instance, if you’re watching salt intake, scan for sodium content in milligrams. If you’re aiming to reduce sugar consumption, keep an eye on total sugars, particularly the line indicating added sugar.³

Understanding Serving Size and Number of Servings

Serving size is one of the most significant pieces of information on a nutrition label. You can obviously eat less, or, commonly, more, than that amount, but the serving size gives you the framework for the numbers that follow. This number will usually be stated both in common household measurements (like cups or tablespoons) and in a metric amount – like gram weight. The number of servings in the entire package is also important; it tells you how many times you’d have to multiply the listed nutrient amounts if you ate the whole container.

It’s worth noting that according to the FDA, “By law, serving sizes must be based on the amount of food people typically consume, rather than how much they should consume.” ⁴ You read that right. Just because the food label gives a serving size does not mean that’s how much of the food you should have. That’s why it’s essential to be nutrient-savvy and to understand what portion sizes should be for general types of food. 

Real talk: people typically don’t strictly follow the serving size on a food label. You might see a bag of chips that lists 10 servings, but you may have more than one serving in a single sitting. That’s why it’s essential to check the number of servings and note how much you typically eat. If you consume more than the stated serving size, multiply the numbers accordingly. ³

How to Use the Percent Daily Value (DV)

The Percent Daily Value – often shown as % Daily Value or DV – tells you how much a certain nutrient in one serving contributes to a 2,000-calorie-per-day diet. If a product contains 20% DV of sodium, that means one serving provides 20% of the total recommended daily sodium intake for someone on a 2,000-calorie diet.

The Nutrition Source, which is published by the Harvard T.H. Chan School of Public Health, advises using the following numbers as a gauge when determining if something is too high or too low in a particular nutrient.

• 5% DV or less is generally considered low.
• 20% DV or more is generally considered high.³

 For example, if you’re trying to limit saturated fat, seeing 25% DV of saturated fat in one serving might signal that the product is high in unhealthy fats.

What Nutrients to Look for on a Nutrition Label?

When examining a food label, here are some key nutrients to look for:

Identifying Fats: Saturated and Trans Fat

Fat is an important nutrient that provides energy, supports vitamin absorption, and helps maintain cell function. However, not all fats are created equal. Saturated fat and trans fat are the types you’ll usually want to limit. Eating high amounts of these fats has been linked to an increased risk of heart disease and high blood pressure.⁵

• Saturated Fat: Found in animal products like butter, cheese, and meats, as well as certain plant-based sources like coconut oil.
• Trans Fat: Created through the hydrogenation process, which turns liquid oils into solids. The FDA has taken steps to remove partially hydrogenated oils (major sources of trans fat) from the food supply, but it’s still a good idea to check the label.⁵

Understanding Added Sugars vs. Naturally Occurring Sugars

Sugars occur naturally in foods like fruit and milk, so these are usually not a major concern.³ The real issue is added sugar, which refers to extra sweeteners (table sugar, high-fructose corn syrup, etc.) that food manufacturers add to products during processing.

High amounts of added sugar can increase the risk of obesity, Type 2 diabetes, and certain heart problems.³ Scanning the label for that separate line listing added sugar can be very helpful. If you see a large amount of sugar added per serving, that’s a red flag.

The Importance of Sodium and Dietary Fiber

Sodium and dietary fiber are two essential components of our diet that play significant roles in maintaining overall health. Understanding what to look for on a food label when it comes to these nutrients is crucial to making informed dietary choices. 

• Sodium: While your body needs some sodium for proper muscle and nerve function, too much can lead to high blood pressure and other cardiovascular issues. Many Americans far exceed the recommended 2,300 mg of sodium per day. For reference, that’s a little less than 1 teaspoon per day.² Checking the sodium content on food labels can help you keep your intake in check.
• Dietary Fiber: This is the part of plant foods that your body can’t fully digest. It promotes regular bowel movements, helps control blood sugar, and supports healthy cholesterol levels. Most adults need between 25-30 grams of dietary fiber daily, but the average intake often falls short.⁶ If you’re comparing two breads or cereals, choose the one with higherdietary fiber.

How to Determine Net Carbs

Net carbs refer to the total carbohydrates in a food item minus the fiber and certain sugar alcohols, which are not fully absorbed by the body. This concept is particularly relevant for those with diabetes or other individuals following low-carb diets as they work to limit their carbohydrate intake.

This is one area where I have trouble holding my tongue when I’m near people in the grocery store trying to read food labels. Many only know that they’re supposed to be looking for net carbs, but they don’t know how to do that. I fully admit that most of the time I can’t help myself and ask them if they’d like me to show them how to figure it out. I’ve never had anyone turn me down or act like I’m butting in where I’m not wanted. On the contrary, most people seem very grateful. 

So, here’s your crash course if you don’t already know how:

• Locate the Total Carbohydrates. This information includes all types of carbohydrates, including sugars, starches, and fiber.
• Identify Dietary Fiber. As already mentioned, fiber is a type of carbohydrate that the body cannot digest. That’s why we subtract it from the total carbohydrates. It doesn’t raise blood sugar levels and is not counted in net carbs.
• Check for Sugar Alcohols. If the product contains sugar alcohols (like xylitol or sorbitol), half of their carbs can be subtracted from total carbohydrates. If erythritol is included, its full amount of carbs can be subtracted. 

How to Read the Ingredients List Effectively

Besides the Nutrition Facts Label, the ingredient list is another source of valuable information.

What Ingredients Are Listed on the Label?

In the U.S., ingredients are listed in order of predominance by weight.⁷  This helps you see whether sugar, salt, or enriched flour is a main ingredient. If you notice a sweetener (like sugar or corn syrup) near the top of the list, you know the product likely has a high amount of added sugar.

How to Identify Processed Foods in the Ingredients List

While some level of processing is often necessary (e.g., freezing, canning, or drying), ultra-processed foods can be packed with preservatives, artificial flavors, and other chemical additives. If you see a lengthy list of hard-to-pronounce ingredients, you’re likely dealing with a product that’s heavily processed. A good rule of thumb is that if a product contains more than five or six ingredients—especially artificial dyes, flavors, and preservatives – it may be best to consume it in moderation.

Understanding Food Manufacturers and Their Claims

Food manufacturers often market their products with buzzwords like “All Natural,” “Made with Whole Grains,” or “Low Sugar.” Keep in mind that these terms can be misleading if you don’t check the label.^3,8 The FDA does regulate certain phrases, but it’s still up to you to verify the actual nutrient content. For instance, a food that carries the claim of being “high fiber” may also be very high in sugar. And, a food that claims to be “reduced fat” or “low fat” can also be high in added sugars. While the claim on the label isn’t false, it doesn’t always tell the full story of what’s inside the package.

How Can Food Labels Help You Make Healthier Choices?

While there are many ways food labels can help you make healthier choices, meal planning and making informed decisions are two of the most significant. 

Using the Nutrition Facts Label for Meal Planning

If you’re planning your meals for the week and will be incorporating processed foods, labels can be a lifesaver. You can quickly identify items that are higher in dietary fiber, lower in saturated fat, or contain less sodium. This allows you to build a balanced menu that aligns with your goals – whether it’s weight management, heart health, or improved energy levels.

For example, if you want to increase your calcium intake, you might compare two types of yogurt and discover one has 30% DV of calcium per serving while the other has only 10%. 

Making Informed Decisions Based on Food Labels

Ultimately, the main benefit of the food label is that it puts the power of choice firmly in your hands. Rather than guessing about what you’re putting into your body, you can make decisions based on facts. You’ll be able to spot products that are lower in sodium, find cereals higher in dietary fiber, or identify which peanut butter contains less added sugar. Bringing these informed decisions together can make a big impact on your overall nutrition. 

Common Mistakes When Reading Food Labels

Common mistakes when reading food labels can lead to misunderstandings about the nutritional value of products and can impact dietary choices. Here are some of the most frequent areas where consumers run into trouble:

Overlooking Serving Sizes

If you ignore the serving size, you might consume double or triple the amount indicated. That means you’re also doubling or tripling your intake of calories, sugars, and sodium. Always compare your usual portion to the label’s stated serving size so you can accurately track what you’re consuming.

Misinterpreting Percent Daily Values

Another common misstep is to assume the % DV is exactly what you need, regardless of your personal circumstances. Remember, the % DV is based on a 2,000-calorie diet. If your calorie needs differ because maybe you’re an athlete who requires 2,500 calories a day or you need fewer calories for weight loss, the DV might not align perfectly with your needs. Use it as a rough guide, but keep your individual requirements in mind. 

Ignoring the Ingredient List

It’s easy to skim or ignore the ingredient list entirely, but it can reveal essential information about added sugar, artificial additives, or the form of grains used (whole vs. refined). A quick glance can help you avoid pitfalls like hidden sugars, unnecessary food dyes, or other unwanted additives. For instance, if sugar is the first or second ingredient in a loaf of bread, that’s a sign you might want to look for another option.

The Bottom Line on Reading Food Labels

Reading a food label might seem intimidating at first glance. However, once you understand serving sizes, decipher the lines on the Nutrition Facts Label, and note the order of how ingredients are listed, you’ll be empowered to choose healthier, more balanced products. 

Now that you know how to read food labels like a pro, it’s time to put that knowledge into action and transform the way you eat and drink on a daily basis. If you’re ready to take it a step further and receive personalized guidance tailored to your specific goals, I invite you to find out more about 1:1 coaching with me. In these sessions, we’ll dive deeper into your habits, preferences, and lifestyle, ensuring you can seamlessly apply these new skills in your everyday life. Like claims made on food packaging, don’t settle for a one-size-fits-all approach – invest in personalized coaching to help you make real, lasting changes.

Ready to get started? Reach out to me, and let’s see if we’re a good fit! 

Sources

1. U.S. Food & Drug Administration (FDA). “Nutrition, Food Labeling, and Critical Foods.”
2. Centers for Disease Control and Prevention (CDC). Sodium and Food Sources.
3. Harvard T.H. Chan School of Public Health. “Understanding Food Labels.” 
4. U.S. Food & Drug Administration (FDA). “Serving Size on the Nutrition Facts Label.” 
5. U.S. Food & Drug Administration (FDA). “Trans Fat.” 
6. Harvard Health Blog. “Should I Be Eating More Fiber?” 
7. U.S. Food & Drug Administration (FDA). “Types of Food Ingredients.” 
8. U.S. Food & Drug Administration (FDA). “Use of the Term Healthy on Food Labeling.”