The Nutrition Facts labels created by the USDA present consumers with information that allows them to make informed decisions about the nutritional value of their food and diet. The format on the labels is standardized, so you can easily compare one product with another. The data on the label is broken into five sections from top to bottom. The top four sections give product-specific information, and the last section contains the recommended daily values of important nutrients.
Step 1
Start at the top. Information on serving size and serving per container are at the top of the label. Serving sizes are given in common measurements such as cups or pieces. The rest of the nutritional information is based on this measurement. If a package contains multiple servings and you eat more than one serving, multiply the nutritional facts by the number of servings that you eat.
Step 2
Count calories. The next section of the label reveals how many calories are in a serving and how many of those calories come from fat. This information is particularly helpful if you are counting how many calories you consume each day for weight-loss goals and/or you are concerned about your fat intake for health reasons.
Step 3
Move down to the next section. As you move below the black line, you will read product-specific information about fats, cholesterol, sodium, carbohydrates and protein. Quantities of each nutrient are on the left, measured in grams or milligrams. The percentage of daily value, on the right, shows how much of the daily recommended amount of that nutrient is provided by a single serving of the product. Detailed information about types of fats and carbohydrates in the food is also listed in the section.
Step 4
Move down below the next black line. The next section provides information about the vitamins and minerals in each serving of the product. Vitamins and minerals are measured by several different standards. Therefore, the information in this section is given only as a percentage of daily value.
Step 5
Read the footnote. The footnote explains that the recommended daily values of fat, cholesterol, sodium and carbohydrates is based on a 2,000-calorie per day diet. If your diet requires eating more or fewer calories, those values will differ for you.
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