Start with Serving Size

The serving size at the top of the label is the foundation for everything below it. All calorie and nutrient amounts are based on this single serving. The FDA updated serving sizes in 2020 to reflect how much people actually eat, for example, a serving of ice cream increased from ½ cup to ⅔ cup.

This is the most common source of confusion. If a bag of chips lists 150 calories per serving but contains 3 servings, eating the whole bag means consuming 450 calories. GetFoodFacts shows per-serving and per-100g data for every food, making it easier to compare regardless of serving size. Search any food to see its full nutrition breakdown.

Calories, The Energy Number

Calories measure the energy a food provides. The general guideline is 2,000 calories per day, but individual needs vary based on age, sex, weight, and activity level. What matters more than raw calories is where those calories come from, 200 calories of almonds provides very different nutrition than 200 calories of candy.

The label shows calories prominently, displayed in a larger font under the 2016 FDA labeling update. This change was designed to make the calorie count immediately visible.

Macronutrients, Fat, Carbs, Protein

The three macronutrients provide all of a food's calories:

• Total Fat (9 calories per gram): Includes saturated, trans, monounsaturated, and polyunsaturated fats. Not all fats are equal, unsaturated fats (from nuts, fish, olive oil) are beneficial, while saturated and trans fats should be limited.
• Total Carbohydrate (4 calories per gram): Includes dietary fiber, total sugars, and added sugars. Fiber is beneficial (aim for 28g/day). Added sugars should be minimized (under 50g/day).
• Protein (4 calories per gram): Essential for muscle repair and immune function. Most Americans get adequate protein, but quality matters, complete proteins contain all essential amino acids.

Use GetFoodFacts' food comparison tool to see macronutrient breakdowns side by side.

Micronutrients, Vitamins and Minerals

The 2016 FDA label update requires four specific micronutrients: vitamin D, calcium, iron, and potassium. These were chosen because most Americans don't get enough of them. Manufacturers can voluntarily list others (vitamin C, thiamin, zinc, etc.).

For each micronutrient, the label shows the amount in milligrams or micrograms and the %DV. If you're tracking specific nutrients, GetFoodFacts shows the full nutrient profile for every food, far more detail than what's on the physical label. Browse by nutrient to find foods richest in what you need.

Sodium, The Hidden Concern

Sodium appears on every label because excess intake is directly linked to high blood pressure, heart disease, and stroke. The Daily Value is 2,300mg, about one teaspoon of salt. Most Americans consume 3,400mg or more, largely from processed and restaurant foods rather than added table salt.

When reading labels, watch for sodium in unexpected places: bread, cereal, canned vegetables, condiments, and deli meats can all be significant sodium sources. A food with 20% DV or more for sodium is considered high.

The Ingredient List

Ingredients are listed in descending order by weight. The first ingredient is what the food contains most of. This is particularly useful for evaluating processed foods, if sugar (or one of its many names: high fructose corn syrup, dextrose, maltose, sucrose) appears in the first three ingredients, the food is primarily sugar.

The ingredient list also discloses allergens. The FDA requires clear labeling of the eight major allergens: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans. Sesame was added as a ninth major allergen in 2023.

Frequently Asked Questions