Although they can seem complicated, food labels are an important part of understanding what we are eating. To learn the basics of what different types of information on a food label mean, keep reading…

SERVING SIZE: Based on the amount of food people typically eat. The serving size influences all the nutrient amounts listed on the top part of the label.

SERVINGS PER CONTAINER: It’s important to understand that this number represents the entire amount of food included in the packaging and that nutrient listings are based on the serving size, not servings per container!

CALORIES & CALORIES FROM FAT: The number of calories in a single serving of the food is listed on the left of the label and tells you the amount of energy in the food. The listing for “calories from fat” is also important because it’s good to limit fat intake. The calories in a food come from either fat, protein, or carbohydrates.

%DAILY VALUES: These are the recommended percentages of nutrients an ADULT should consume each day. The percentages are similar for adults and kids, although kids may need more or less of a particular nutrient based on their age and size.

Some Daily Values are based on the amount of calories and energy a person needs. These include carbohydrates, proteins, and fat. The other Percent Daily Values (sodium, potassium, vitamins, and minerals) stay the same no matter how many calories a person eats.

TOTAL FAT: Number of fat grams contained in one serving. The different kinds of fat (saturated, unsaturated and trans fat) may be listed separately on the label.

CHOLESTEROL AND SODIUM: Indicate how much of these nutrients are in a serving of food. These are usually listed in milligrams and are included because many people need to limit their intake of salt and cholesterol.

TOTAL CARBOHYDRATE: Indicates how many carbohydrate grams (a body’s primary source of energy) are in one serving.

PROTEIN: Often measured in grams, lists how much protein is in a single serving.

VITAMIN A & C: Two of the most important vitamins, each is given a Percent Daily Value. If a food gives 20% of the recommended daily allowance (RDA) of Vitamin A, that one servings gives an adult 1/5 of the Vitamin A needed for the day.

CALCIUM AND IRON: Two of the most important minerals because they contribute to strong bones and healthy blood.