Gold Member Badge


  • You're all caught up!

How to Determine the Nutritional Value of Food

author image Ann Bartkowski
A freelance writer based in San Francisco, Ann Bartkowski began writing professionally for the New York State Department of Heath in 2006 as a science educator. She holds a Bachelor of Science in biology from Bates College. Bartkowski has published numerous articles for various websites, specializing in nutrition, children, health and the environment.
How to Determine the Nutritional Value of Food
A woman reads the labeling on a food box in a grocery store. Photo Credit: Cathy Yeulet/Hemera/Getty Images

Determining the nutritional content of the food you eat will allow you to better understand what comprises these foods. Knowing what food is made of is one of the first important steps in choosing to eat a healthy diet. There are two different ways that you can easily determine the exact nutritional value of your food. You do not need to use fancy equipment or perform your own science experiments to figure it out. Food scientists and nutritionists have been working together for years to measure nutrients, and the United States Food and Drug Administration (FDA) has compiled this information so that you can easily access it. You can read the labels printed on all packaged foods or you can research nutritional values on one or more of several good websites.

Video of the Day

Look for a Label

Step 1

Look for the white rectangular label the USDA requires on every food package you buy. The label is often located on the side or back of the container.

Step 2

If you find the label, read it. It begins with the words "Nutrition Facts" written at the top in black-colored font. It will tell you the most essential nutritional information about this particular food.

Step 3

If you want the nutritional information for several packaged foods that you combined, add the numbers in each category from the individual labels together. For example, if you want to determine the nutritional value of a lasagna you made, read the labels for the sauce, pasta and cheese you added, and add those together.

Research Unlabeled Foods

Step 1

If you cannot find a "Nutrition Facts" label on your food, you will have to work slightly harder to determine its nutritional value. Often, raw and unprocessed foods are sold without labels. For example, apples that you buy or grow are usually not labeled with their nutritional content. Meals from restaurants are also usually unlabeled, but their nutritional values can often be found online.

Step 2

Connect to the Internet and open the a webpage such as

Step 3

Type in the name of the food you are searching for. For example, type "apple" if you want to know the nutrient content of an apple that you are about to peel and cut up for your child.

Step 4

From the list of foods, chose the one that most closely describes what you are about to eat or serve and hit "Enter." For example, you would pick "apple - raw, peeled" if you were serving someone one apple prepared this way.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media