Health Library
How to read food labels
Nutrition - reading food labels; Diabetes - reading food labels; Hypertension - reading food labels; Fats - reading food labels; Cholesterol - reading food labels; Weight loss - reading food labels; Obesity - reading food labels
Images
I Would Like to Learn About:
Description
Food labels give you information about the calories, number of servings, and nutrient content of packaged foods. Reading the labels can help you make healthy choices when you shop and plan meals.
About Food Labels
Food labels tell you the nutrition facts about the foods you buy. Use the food labels to help you choose healthier foods.
What to Look for
Always check the serving size first. All the information on the label is based on the serving size. Many packages contain more than 1 serving.
For example, the serving size for spaghetti is most often 2 ounces (56 grams) uncooked, or 1 cup (0.24 liters) cooked. If you eat 2 cups (0.48 liters) at a meal, you are eating 2 servings. That is 2 times the amount of the calories, fats, and other nutrients listed on the label.
Calorie information tells you the number of calories in 1 serving. Adjust the number of calories if you eat smaller or larger portions. This number helps determine how foods affect your weight.
The total carbs (carbohydrates) are listed in bold letters to stand out and are measured in grams (g). Sugar, starch, and dietary fiber make up the total carbs on the label. Sugar is listed separately. All of these carbs except fiber can raise your blood sugar.
If you have diabetes and count carbs to calculate your insulin doses, the American Diabetes Association recommends that you use the total carbs to calculate your insulin doses. Some people may get better results by subtracting some or all of the dietary fiber grams from the carb count.
Dietary fiber is listed just below total carbs. Buy foods with at least 3 to 4 grams of fiber per serving. Whole-grain breads, fruits and vegetables, and beans and legumes are high in fiber.
Check the total fat in 1 serving. Pay special attention to the amount of saturated fat in 1 serving.
Choose foods that are low in saturated fat. For example, drink skim or 1% milk instead of 2% or whole milk. Skim milk has only a trace of saturated fat. Whole milk has 5 grams of this fat per serving.
Fish is much lower in saturated fat than beef. Three ounces (85 grams) of fish has less than 1 gram of this fat. Three ounces (85 grams) of hamburger has more than 5 grams.
If a food has less than 0.5 grams of saturated fat in the serving size on the label, the food maker can say it contains no saturated fat. Remember this if you eat more than 1 serving.
You should also pay attention to trans fats on any food label. These fats raise "bad" cholesterol and lower your "good" cholesterol.
These fats are mostly found in snack foods and desserts. Many fast food restaurants use trans fats for frying.
If a food has these fats, the amount will be listed on the label under total fat. They are measured in grams. Look for foods that have no trans fats or are low in them (1 gram or less).
Sodium is the most important ingredient of salt. This number is important for people who are trying to get less salt in their diet. If a label says that a food has 100 mg of sodium, this means it has about 250 mg of salt. You should eat no more than 2,300 mg of sodium per day. This is the amount of sodium that is in 1 measuring teaspoon of table salt. Ask your health care provider if you should have even less.
The % daily value is included on the label as a guide.
The percentage for each item on the label is based on eating 2,000 calories a day. Your goals will be different if you eat more or fewer calories a day. A dietitian or your provider can help you set your own nutrition goals.
Related Information
Heart bypass surgeryCarotid artery surgery - open
Angioplasty and stent placement - carotid artery
Heart bypass surgery - minimally invasive
Cardiac ablation procedures
Heart pacemaker
Implantable cardioverter-defibrillator
Heart failure
Peripheral artery disease - legs
High blood cholesterol levels
High blood pressure in adults - hypertension
Coronary heart disease
Obesity
Angina - discharge
Heart attack – discharge
Angioplasty and stent - heart - discharge
Aspirin and heart disease
Being active when you have heart disease
Butter, margarine, and cooking oils
Cardiac catheterization - discharge
Cholesterol and lifestyle
Controlling your high blood pressure
Heart bypass surgery - discharge
Heart bypass surgery - minimally invasive - discharge
Dietary fats explained
Fast food tips
Heart disease - risk factors
Mediterranean diet
Daily bowel care program
Low-salt diet
Heart failure - discharge
Diverticulitis and diverticulosis – discharge
High-fiber foods
Cirrhosis - discharge
Diverticulitis - what to ask your doctor
References
American Diabetes Association. Making sense of food labels. diabetes.org/healthy-living/recipes-nutrition/reading-food-labels. Accessed December 8, 2022.
Bakris GL, Sorrentino MJ. Systemic hypertension: mechanisms, diagnosis, and treatment. In: Libby P, Bonow RO, Mann DL, Tomaselli GF, Bhatt DL, Solomon SD, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 12th ed. Philadelphia, PA: Elsevier; 2022:chap 26.
Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on practice guidelines. J Am Coll Cardiol. 2014;63(25 Pt B):2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.
Elijovich F, Weinberger MH, Anderson CA, et al. Salt sensitivity of blood pressure: a scientific statement from the American Heart Association. Hypertension. 2016;68(3):e7-e46. PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.
Hensrud DD, Heimburger DC. Nutrition's interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 202.
Snetselaar LG, de Jesus JM, DeSilva DM, Stoody EE. Dietary guidelines for Americans, 2020-2025: Understanding the scientific process, guidelines, and key recommendations. Nutr Today. 2021;56(6):287-295. PMID: 34987271 www.ncbi.nlm.nih.gov/pmc/articles/PMC8713704/.
BACK TO TOPReview Date: 7/30/2022
Reviewed By: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
A.D.A.M., Inc. is accredited by URAC, for Health Content Provider (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics. This site complies with the HONcode standard for trustworthy health information: verify here. |
The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- 2023 A.D.A.M., a business unit of Ebix, Inc. Any duplication or distribution of the information contained herein is strictly prohibited.