The U.S. Food and Drug Administration established labeling requirements to provide consumers with information to select foods to meet their nutrition and health goals. The ingredients must be listed in descending order of predominance by weight. The Nutrition Facts Label describes serving size, calories and nutrients. The label also contains daily values for fats, sodium and fiber. This information enables consumers to compare products and determine whether one fits their needs. The label helps people understand the serving size of each product, determine what's in a serving and decide if it fits as a wise diet choice.
Serving Size
At the top of the nutrition facts label, standard serving sizes are stated in familiar units such as cups or ounces; in addition, the number of grams facilitate comparison of similar foods. Important related facts include the number of servings per container and calories per serving.
Calories
Calories and calories from fat indicate how much energy the product provides per serving. Be sure to compare the serving size with the amount actually eaten because the number of calories consumed depends on the number of servings consumed. Low-calorie products contain 40 calories per serving; moderate-calorie products contain 100 calories; and high-calorie products contain 400 calories per serving. For two servings, double the number of calories per serving to determine how much is actually consumed.
Nutrients to Limit
Total fat, saturated fat, trans fat, cholesterol and sodium increase risk of chronic diseases such as heart disease, cancer and high blood pressure. Limit these as part of a healthful diet. The percent of daily value listed for these nutrients relates to a 2,000-calorie diet, so a diet of more or less than 2,000 calories requires more or less than the stated values.
Needed Nutrients
The nutrition information panel lists the amount of dietary fiber, vitamins A and C, calcium and iron. Eating the recommended amount of these nutrients improves health and reduces risk of some chronic diseases. Increase intake of these nutrients if needed to meet recommended amounts.
Percent Daily Value
Daily values listed for total fat, saturated fat, cholesterol, sodium, total carbohydrate and dietary fiber in the footnote on each product label do not change from product to product. These values specify the intakes needed by a healthy person on a 2,000- or 2,500-calorie diet. Percent daily value reflects the percentage of specific nutrients in the product compared to the amount needed by a healthy person on a 2,000-calorie diet. These numbers help determine if a product is high or low in a nutrient. Low is 5 percent or less, and high is 20 percent or more.
Nutrient and Health Claims
The FDA defines the nutrient claims a label may use to describe product contents. Approved health claims describe an association between a nutrient and a specific health benefit or problem.
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