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How to Read a Nutrition Facts Label

Unlock smarter food choices by mastering the Nutrition Facts label on any food pack. Start with the serving size and servings per container—all values below are based on one serving, so double them if you eat the whole pack . Next, scan calories, then prioritize % Daily Value (%DV): aim for 10%+ DV on fiber, vitamins, and protein (nutrients to get more of), and under 10% on saturated fat, sodium, and added sugars (limit these) .

Key Nutrients Breakdown

Total Fat & Sugars: Check saturated/trans fats and added sugars first; ignore natural sugars from fruit .Sodium & Carbs: Watch for hidden salt; total carbs include fiber (subtract for net carbs if tracking) .

Protein & Vitamins: Higher is better for essentials like calcium, iron, and vitamin D.
Always peek at the ingredients list (in descending order by weight)—if sugar or refined oils top it, rethink the pick . Compare similar products using %DV for the win.
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