Before You Grab That
Most food labels are packed with so much information, it can be hard to know what you need to look for and what's most important. So if you're trying to be more careful with what you put into your body, the best place to start is learning what everything on the nutritional label means. Because taking a moment to scan for the right details can make all the difference. Here are 20 things you should pay attention to!
1. Serving Size
Nutrition labels can mislead before a single calorie is counted. That’s because all values hinge on the serving size listed, often much smaller than what people eat. A bag may say “150 calories,” but two servings per bag doubles that.
U.S. Food and Drug Administration on Wikimedia
2. Calories Per Serving
The calorie count reflects how much energy the body draws from food. Originally standardized by the FDA in 1990, the figure assumes one serving. Many overlook that detail, miscalculating totals. For accurate tracking, calories must always be read alongside real-life portion habits.
3. Total Fat
Total fat combines several fat types, both beneficial and harmful. Not all fats are enemies, but labels don’t always break it down clearly. In the U.S., fats must be listed in grams per serving, with daily value percentages guiding whether the amount is low or high.
4. Saturated Fat
Saturated fat increases LDL cholesterol, which contributes to plaque buildup in arteries. It is commonly found in processed snacks and red meat. Limiting saturated fat to below 10 percent of daily calories supports heart health and helps maintain healthy blood lipid levels.
5. Trans Fat
Even when the label says “0g trans fat,” it may still be under 0.5 grams per serving. Industrially produced trans fats, often from partially hydrogenated oils, are related to inflammation and heart disease. That’s why ingredient lists should also be checked for these oils.
6. Cholesterol Levels
Cholesterol was once heavily blamed, but it has less impact on blood levels than saturated or trans fats. Still, its label presence matters for people with heart or liver concerns. Unlike many nutrients, it’s measured in milligrams rather than grams.
7. Sodium Content
Excess sodium intake can raise blood pressure, increasing the risk of strokes and heart disease. It hides in many processed foods and labels show the amount per serving, not the whole package, which can often lead to confusion. Aim to stay under 2,300 milligrams per day for better heart health.
8. Total Carbohydrates
This line includes all digestible carbs, which directly affect blood glucose levels. It is especially important for people managing diabetes or insulin resistance. For those following low-carb or ketogenic diets, this figure helps estimate net carbs and control carbohydrate intake.
9. Dietary Fiber
Dietary fiber is listed under carbohydrates and helps slow sugar absorption. Most Americans don’t eat enough of it daily, so watching this number can guide you toward foods that offer better digestion, steadier energy, and fewer ultra-processed ingredients.
10. Total Sugars
The figure includes naturally occurring sugars and those added during processing. While natural sugars come with nutrients, added sugars don’t. Without this differentiation, consumers were once in the dark. Since 2016, U.S. labeling rules require this total to be broken out to improve transparency.
11. Added Sugars
This is the number to check when a food tastes too sweet to be true. Added sugars are introduced during processing. Since 2016, as we just mentioned, U.S. labels must list them separately. The Dietary Guidelines suggest limiting these to less than 10 percent of daily calories.
12. Protein Amount
Labels show the grams per serving, but not all protein sources are equal. Complete proteins include nine essential amino acids and are typically found in animal products. Plant-based foods may require a combination to reach the same nutritional profile.
13. Vitamin D
This vitamin is often added through fortification. The label shows it in micrograms, along with the percent daily value. Deficiency is common in colder climates or among people with limited sun exposure, which makes this line especially relevant during winter months.
14. Calcium Count
Calcium strengthens bones and teeth; it also regulates muscle contractions and nerve signals. Inadequate intake increases the risk of fractures and osteoporosis over time. This label value is essential for growing teens and older adults who require consistent calcium to maintain skeletal health and function.
15. Iron Content
Red blood cells rely on iron to deliver oxygen efficiently, and without enough, fatigue and poor concentration often follow. Nutrition labels list iron as a percentage of the recommended daily intake. Women of reproductive age and plant-based eaters are especially vulnerable to low levels and should monitor it closely.
16. Potassium Levels
Potassium plays a quiet but vital role in the body’s daily function. Since 2016, the FDA has required its inclusion on nutrition labels, listed in milligrams. Identifying potassium-rich foods is key for anyone watching their blood pressure or overall mineral intake.
The U.S. Food and Drug Administration on Wikimedia
17. Ingredient List
Listed in descending weight, the first few ingredients often reveal a product’s true identity. A health claim on the front may not match what’s inside. Spotting artificial flavors or preservatives helps consumers avoid products that prioritize shelf life over nutritional value.
B137 on Wikimedia18. Allergen Warnings
For those with food allergies or sensitivities, this section is not optional. U.S. regulations require labels to identify the top nine allergens: milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish, and sesame. These may appear in bold or under a separate "Contains" statement.
19. Percent Daily Value
Daily value percentages offer quick context for nutrients on food labels. Based on a 2,000-calorie diet, these figures show whether a product is rich or limited. A nutrient listed at 5 percent or less is low, and anything at 20 percent or more is considered high.
20. Health Claims
Claims like “low fat” or “supports immunity” on the front of a package sound promising, but they can be misleading. Although these statements require FDA approval, they may overshadow less desirable ingredients like high sodium or preservatives found on the back label.
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