How to Read a Nutrition Label in Five Steps

NutritionOctober 6, 20266 min read

To read a nutrition label, work through five steps: check the serving size, look at the energy (calories), check the nutrients to limit such as saturated fat, salt or sodium and added sugars, look for nutrients you want more of such as fibre, and finally read the ingredients list.

A quick rule of thumb from the U.S. Food and Drug Administration (FDA) helps when the label shows a % Daily Value: 5% Daily Value or less per serving is considered low, and 20% or more is considered high. Labels look different from country to country, and many products sold in Oman are imported, but the same five steps work on most of them.

What is a nutrition label?

A nutrition label is the panel on packaged food that shows the energy and key nutrients in the product, usually per serving and sometimes for a standard weight or volume. Alongside it, the ingredients list shows what the product is made from. Together they help you compare similar products and make choices that fit your needs.

Step 1: Check the serving size

Everything else on the label is based on the serving size, so start here. Ask yourself how much you actually eat compared with the serving shown. If you eat twice the serving, you get twice the energy and nutrients.

The FDA points out that the serving size reflects the amount people typically eat. It is not a recommendation of how much you should eat. Some labels also show values for a standard weight or volume, which makes it easier to compare different products fairly.

Step 2: Look at the energy (calories)

Energy is shown in calories (kcal) and sometimes kilojoules (kJ). This tells you how much energy one serving provides. Remember to adjust for the amount you really eat, especially with snacks and drinks, where packages often contain more than one serving.

Step 3: Check the nutrients to limit

These are the nutrients many people eat too much of:

Saturated fat and trans fat
Sodium or salt
Added sugars (or total sugars, depending on the label)

WHO recommends that adults keep salt below 5 g a day (2 g sodium), free sugars below 10% of energy intake (about 50 g for an adult), saturated fat below 10% of energy and trans fat below 1% of energy. Comparing labels is one of the most practical ways to stay within these limits.

Using the % Daily Value: aim for 5% DV or less for these nutrients where you can, and treat 20% DV or more as high.

Some labels, including those used in the UK, use colour coding (red, amber and green) to show whether a product is high, medium or low in fat, saturated fat, sugars and salt. Choosing more greens and ambers and fewer reds is a simple guide.

Step 4: Look for the nutrients you want more of

Some nutrients are worth looking for, such as:

Dietary fibre
Vitamin D, calcium, iron and potassium, which are shown on some labels

For these, a higher % Daily Value is generally the better choice, with 20% DV or more considered high. Wholegrain products, pulses and many vegetables and fruit naturally provide fibre.

Step 5: Read the ingredients list

Ingredients are listed in order of weight, from the largest amount to the smallest. This tells you a lot:

If sugar, or another sweetener, appears near the top, the product is likely to be high in sugar.
Sugar can appear under several names, such as glucose, fructose, sucrose, syrups, honey or concentrated fruit juice.
Look for "wholegrain" or "whole wheat" as the first ingredient in bread and cereals.
Check for allergens, which are often highlighted in bold.

Putting it into practice

When comparing two similar products in the supermarket:

Compare them per the same standard weight or volume, if shown, or per the same serving size.
Choose the one lower in saturated fat, salt and sugars.
Prefer the one higher in fibre.
Glance at the ingredients list for sugars and whole grains near the top.

You do not need to check every product every time. Once you find a few better options for the foods you buy often, shopping becomes quicker.

Common label pitfalls

Front-of-pack claims such as "natural", "light" or "no added sugar" do not always mean a product is low in sugar, salt or fat overall. Always check the panel.
Small packages may contain more than one serving.
Drinks can contain a lot of sugar even when they look healthy.

When to see a specialist

Label reading is a useful skill, but personal advice can help if:

You have a condition such as diabetes, high blood pressure, high cholesterol or kidney disease and need to watch specific nutrients.
You have food allergies or intolerances.
You want help choosing products that fit a weight management plan.
You are unsure how to apply label information to your family's needs.

Our team offers nutrition consultations and support for healthy nutrition and lifestyle.

You can book an appointment online or contact us if you are not sure which service you need.

Frequently asked questions

What does % Daily Value mean?

The % Daily Value shows how much a nutrient in one serving contributes to a total daily diet. According to the FDA, 5% DV or less per serving is considered low and 20% DV or more is considered high. It helps you quickly judge whether a food is high or low in a nutrient.

Is the serving size how much I should eat?

No. The FDA explains that the serving size reflects the amount people typically eat, not a recommendation. Compare the serving size with what you actually eat, and adjust the numbers on the label accordingly.

Why does ingredient order matter?

Ingredients are listed from the largest amount to the smallest by weight. If sugar, salt or fat appears among the first few ingredients, the product is likely to contain a lot of it. Checking the order also helps you spot whole grains and different names for sugar.

Sources

This article is general information and does not replace advice from a qualified professional.

Healthy Nutrition & Lifestyle Management Dareen Yaseen