U.S. FDA
Center for Food Safety and Applied Nutrition

Presented by MuscleMaster.com

Guidance on How to Understand
and Use the Nutrition Facts Panel on Food Labels

People look at food labels for different reasons. But whatever the reason, many consumers would like to know how to use this information more effectively and easily. The following guidance is intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.

The Nutrition Facts panel has two parts:
The main or top section (see #1-5 on the sample nutrition label below), which contains product-specific information (serving size, calories, and nutrient information) that varies with each food product; and the bottom part (see #6 on the sample nutrition label below), which contains a footnote. This footnote is only on larger packages and provides general dietary information about important nutrients.

	Sample Label for Macaroni & Cheese

Pay attention to the serving size, including how many servings there are in the food package, and compare it to how much YOU actually eat. The size of the serving on the food package influences all the nutrient amounts listed on the top part of the label. In the sample label above, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown below (see Calories and %Daily Value for more information).

The Nutrients
(#3 and 4 on sample label):
Look at the top section in the sample nutrition label. It shows nutrients that are important for your health and separates them into two main groups:

Remember: You can not only use the food label to help limit those nutrients you want to cut back on, but also to increase those nutrients you want to consume in greater amounts.

The Percent Daily Value (%DV):

This part of the Nutrition Facts panel tells you whether the nutrients (fat, sodium, fiber, etc) in a serving of food contribute a lot or a little to your total daily diet. By diet we mean all the different foods you eat in a day.

%DVs are based on recommendations for a 2,000 calorie diet. For labeling purposes, FDA set 2,000 calories as the reference amount for calculating %DVs. The %DV shows you the percent (or how much) of the recommended daily amount of a nutrient is in a serving of food. By using the %DV, you can tell if this amount is high or low. You, like most people, may not know how many calories you consume in a day. But you can still use the %DV as a frame of reference, whether or not you eat more or less than 2,000 calories each day.

It's not hard to follow nutrition experts' advice for a healthy diet. Try to limit your total daily intake of fat, saturated fat, sodium, and cholesterol (shown in yellow on the chart) to less than 100%DV.

Likewise, you should try to get enough essential nutrients like calcium, iron, and vitamins A and C as well as other components such as dietary fiber (shown in blue on the chart). Try to average 100% for each one of these nutrients each day.

%DVs are easy to use.
Do you need to know how to calculate percentages to follow this advice? No, the label (the %DV) does the math for you. It helps you interpret the numbers (grams and milligrams) by putting them all on the same scale (0-100%DV), much like a ruler. This way you can tell high from low and know which nutrients contribute a lot, or a little, to your daily recommended allowance (upper or lower).

Quick Guide to %DV
(#5 on sample label):
This general guide tells you that 5%DV or less is low and 20%DV or more is high. This means that 5%DV or less is low for all nutrients, those you want to limit (e.g., fat, saturated fat, cholesterol, and sodium), and those that you want to consume in greater amounts (fiber, calcium, etc). As the Quick Guide shows, 20%DV or more is high for all nutrients.

Comparisons: The %DV also makes it easy for you to make comparisons. You can compare one product or brand to a similar product. It's easy to see which one is higher or lower in a nutrient because the serving sizes are generally consistent for similar types of foods. See comparison example #1.

Nutrient Content Claims: You can quickly distinguish one claim from another, such as "reduced fat" vs. "light" or "nonfat." Just compare the %DVs for Total Fat in each food product to see which one is higher or lower in that nutrient--there is no need to memorize definitions. This works when comparing all nutrient content claims, e.g., less, light, low, free, more, high, etc. See comparison example #1

Dietary Trade-Offs: You can use the %DV to help you make dietary trade-offs with other foods throughout the day. You don't have to give up a favorite food to eat a healthy diet. When a food you like is high in fat, balance it with foods that are low in fat at other times of the day. Also, pay attention to how much you eat so that the total amount of fat for the day stays below 100%DV.

Sugars and Protein: Note that neither Sugars nor Protein lists a %DV on the Nutrition Facts panel.

Sugars: No daily reference value has been established because no recommendations have been made for the total amount of sugars to eat in a day. Keep in mind, the sugars listed on the Nutrition Facts panel include naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink. Check the ingredient list for specifics on added sugars.

Protein: A %DV is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over 4 years of age.

Calcium: Experts advise consumers to consume adequate amounts of calcium in their daily diet. This advice is given in milligrams (mg), but the Nutrition Facts panel only lists a %DV for calcium. For consumers to know how the calcium they consume relates to expert advice, they need to do some simple math. (This applies to calcium only).

The important thing is to look at the %DV for calcium on the food package so you know how much one serving contributes to the total amount you need. Remember, a food with 20%DV or more contributes a lot of calcium to your daily total, while one with 5%DV or less contributes a little.

The Footnote, or lower part
of the Nutrition Facts Panel

(#6 on sample label)
Note the * used after the heading "%Daily Value" on the Nutrition Facts panel. It refers to the Footnote in the lower part of the nutrition label, which tells you that "%DVs are based on recommendations for a 2,000 calorie diet". This statement must be on all food labels. But the remaining information in the full footnote may not be on the package if the size of the label is too small. When the full footnote does appear, it will always be the same. It doesn't change from product to product, because it shows dietary advice for all Americans--it is not about a specific food product.

The Daily Values are based on expert dietary advice about how much, or how little, of some key nutrients you should eat each day, depending on whether you eat 2,000 or 2,500 calories a day.

• Example: look at the Total Fat information in the footnote. It tells you that if you eat a 2,000 calorie diet, you should eat less than 65g of fat in all the foods you eat in a day. By doing this, you will follow nutrition experts' advice to consume no more than 30 percent of your daily calories from fat. Because the DV for total fat is "less than 65g," this is the same thing as saying, to keep your total fat intake for the day below 100%DV.

   

• If you consume 2,500 calories per day, the Footnote shows you how your daily values would change for some nutrients but not for others. The Daily Values for Cholesterol (300mg) and Sodium (2,400mg sodium) remain the same no matter how many calories you eat. But recommended levels of intake for other nutrients do depend on how many calories you consume.

  
  

Remember: %DVs listed on the top half of the food label are based on recommendations for a 2,000 calorie diet, not a 2,500 calorie diet.

Comparison Example

Below are two kinds of milk- one is "Reduced Fat," the other is chocolate "Nonfat" milk. Each serving size is one cup. Which has more calories? Which is higher in fat and saturated fat?
REDUCED FAT MILK 2% Milkfat	CHOCOLATE NONFAT MILK