Understanding Food Label

Understanding food labels is essential for making informed and healthy food choices. Food labels provide crucial information about the nutritional content, ingredients, and serving sizes of packaged foods. Here's a detailed point-wise guide to help you understand food labels.

Serving Size: The serving size is the recommended amount of the product to consume at one time. All other information on the food label is based on this serving size, so it’s important to be mindful of the serving size when assessing the nutritional values.

Calories: This section shows the number of calories per serving. Calories provide an indication of the energy content in the food. Consider your daily caloric needs when evaluating the calorie content of a food item.

Nutrient Breakdown: Food labels typically display the amounts of key nutrients present in the product. These include:

  • Total Fat: This shows the total grams of fat per serving, including saturated and trans fats.
  • Cholesterol: Indicates the amount of cholesterol in milligrams per serving.
  • Sodium: Displays the quantity of sodium in milligrams per serving.
  • Total Carbohydrates: This shows the total grams of carbohydrates, including dietary fiber and sugars. Protein: Indicates the grams of protein per serving.


% Daily Value (DV): This percentage helps you understand how a particular nutrient fits into your daily diet based on a standard 2,000-calorie diet. For example, if a nutrient has a DV of 10%, it means one serving provides 10% of the daily recommended intake.

Nutrients to Limit: Some nutrients, such as saturated fats, trans fats, cholesterol, and sodium, are best limited in your diet. High consumption of these nutrients can lead to health issues like heart disease and high blood pressure. Aim to keep these values as low as possible.

Nutrients to Get Enough of: Other nutrients, like dietary fiber, vitamins (e.g., vitamin A, vitamin C), and minerals (e.g., calcium, iron), are important for maintaining good health. Ensure that the product provides a substantial portion of these nutrients.

Ingredients List: The ingredients list displays all the components used to make the product, listed in descending order of quantity. Be cautious of added sugars, artificial additives, and preservatives in the ingredients list.

Allergens: If the product contains common allergens like nuts, wheat, dairy, soy, or eggs, they must be clearly mentioned on the label.

Health Claims: Some food labels may include health claims, such as ‘low fat’, ‘high in fiber’, or ‘heart-healthy’. Understand these claims and their context to make informed choices.

Expiration Date: The expiration date or ‘best by’ date indicates the period during which the product is expected to be at its freshest and safest to consume.

Additional Information: Some labels may provide additional information, such as whether the product is organic, gluten-free, or non-GMO. These labels can help cater to specific dietary preferences or restrictions. By understanding food labels and paying attention to the information provided, you can make healthier choices and maintain a well-balanced diet that meets your nutritional needs. Always remember to compare different products to find the best options for your health and wellness. In summary, food labels are important tools for promoting health, enabling informed choices, and accommodating various dietary needs. They provide valuable information that helps individuals select foods that support their well-being and contribute to a balanced diet.