Decode nutrition labels and calculate daily values for your diet. See what percentages mean. Free nutrition label guide. No signup.
FDA nutrition labels are designed to help consumers make informed choices — but most people do not know how to interpret daily value percentages, serving sizes, or which nutrients to prioritize. A food with 40% daily value of sodium per serving is concerning. One with 40% daily value of fiber is excellent. Our guide teaches you to decode any nutrition label quickly and accurately.
Quick nutrition label reading: Step 1: Check serving size first — all numbers are per serving, not per package. If package has 2.5 servings and you eat the whole thing: multiply all numbers by 2.5. Step 2: Calories per serving. Step 3: Limit these: saturated fat, sodium, added sugars. Step 4: Get enough of these: fiber, protein, vitamins, minerals. Step 5: Daily value percentages: 5% DV or less is low, 20% DV or more is high. Use this 5/20 rule for quick judgment.
Limit these nutrients: Saturated fat: under 20g/day (2,000 cal diet). Sodium: under 2,300mg/day — most Americans get 3,400mg. Added sugars: under 50g/day (12.5 tsp). Trans fat: zero is best. Increase these nutrients: Dietary fiber: 28g/day minimum. Vitamin D, calcium, iron, potassium: commonly under-consumed. Protein: 0.8g per kg body weight minimum. Unsaturated fats: olive oil, avocado, nuts are beneficial.
Daily Value (DV) percentage: shows how much of a nutrient one serving contributes to a standard 2,000 calorie diet. 5% DV or less: that nutrient is low in this food. 20% DV or more: that nutrient is high in this food. Example: 30% DV sodium per serving = high — that one food accounts for nearly a third of your daily sodium limit. For nutrients you want more of (fiber, vitamins): higher DV is better. For nutrients to limit (sodium, saturated fat): lower DV is better.
Quick healthy food checklist: Short ingredient list with recognizable ingredients. Low in added sugars (under 5% DV). Low in sodium (under 10% DV per serving). Low in saturated fat. Contains fiber (5%+ DV is good). Contains protein (at least 10g per serving for main foods). Not healthy label heuristic: many health claims on packaging are marketing, not nutrition — gluten free, natural, and organic do not mean nutritious.
Calories from fat are not inherently bad — type matters more: Saturated fat (animal products, coconut oil): limit to 20g/day. Trans fat (partially hydrogenated oils): avoid completely. Monounsaturated fat (olive oil, avocado): beneficial, improves cholesterol. Polyunsaturated fat (fatty fish, walnuts): omega-3s are especially beneficial. Dietary fat is essential for hormone production, fat-soluble vitamin absorption (vitamins A, D, E, K), and brain function.
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