Medically reviewed by Jeremy Kenny, RN 

Good nutrition is important throughout your entire life. It can help you feel good, stay strong, and reduce the risk of diseases. Navigating the grocery store can feel overwhelming, especially when trying to make healthy choices. Food labels are your secret weapon. If you want to know what's in the food you eat, you must read the label.

Reading food labels may help you get more of the nutrients you want and avoid the ones you don't need. The Nutrition Facts label is a tool to help you know what you're eating. Let's break down how to interpret the label information and use it effectively.

Parts of the food label

The Nutrition Facts label is packed with information, but it's organized to be user-friendly. Here's what to look for:

Serving size

The serving size is featured at the top of the label. This is the amount of food all the nutritional information is based on. Serving size and servings per container are listed at the top of the label for a reason—they're the perfect place to start.

Calories and your own numbers

Serving size and servings per container are listed at the top of the label.  Serving size is based on the amount of food usually eaten at one time. Servings per container show the total number of servings in an entire food package or container. Note: Some labels may have information displayed per serving and per package.

Calories are the total amount of energy found in one food. Why are calories important? By measuring calories, you can track if you’re eating too much or too little and if you’re burning enough of them through daily activity. Eating too much with little activity can lead to weight gain. This general guideline shows the number of calories needed to maintain ideal weight in people over 50:

• Not active: Women-1,600, Men-2,000
• Somewhat active: Women-1,800, Men-2,200
• Very active: Women-2,000, Men-2,400

Breakdown of nutrients: What's inside

The Nutrition Facts label lists key nutrients, including:

• Total fat (+trans fat and saturated fat)
• Cholesterol
• Sodium
• Total carbohydrate (+ fiber, total sugars, and added sugars)
• Protein

The FDA recommends foods higher in dietary fiber and lower in saturated fat, sodium, and added sugars.

Key vitamins and minerals

The FDA requires certain vitamins and minerals to be listed at the bottom of the food label. These vitamins and minerals are listed because many Americans do not get the recommended amounts.

 The current food label lists:

• Vitamin D: The body needs vitamin D, along with calcium, to build healthy bones. The body can absorb calcium only if it has enough vitamin D. Calcium is a major part of bones but is only absorbed if there is enough vitamin D. Vitamin D also supports brain health and the immune system.
• Potassium: A vital nutrient, potassium aids in nerve, cell, and heart health. Studies have shown higher levels of potassium also may prevent stroke.⁴
• Calcium: Besides contributing to bone health, calcium helps muscle and nerve function, and contributes to heart health.
• Iron: An essential element, iron is critical to the health of red blood cells and for moving oxygen throughout the body. A lack of iron can lead to fatigue and anemia.

How to use Percent Daily Value (%DV)

This part of the label called the Percent Daily Value (%DV) is a general guide to help you evaluate the amount of key nutrients in a specific food. They are based on a 2,000 calorie per day diet.

The meaning behind %DV

The main purpose of showing the %DV is to help you figure out if a serving of food is high or low in nutrients, with five percent or less being low and 20 percent or more considered high.

%DV can be a quick comparison tool

You can use %DV to compare foods and decide which is better. For example, you can use it to find out which brand of peanut butter is healthier.

Read and understand the ingredients

The ingredient list is a helpful tool that shows each ingredient in a food by its common or usual name. Ingredients are listed in descending order by weight. If you spot an unwanted ingredient like sugar near the front of the list, this means the food’s first and biggest ingredient is sugar. If you’re trying to avoid sugar, it may be smart to choose a different food. Look for foods with short ingredient lists that you can understand.

By reading and understanding food labels, you can feel more informed about the food you’re eating and how it potentially affects your overall health. Learning to read a label is easy and takes little time. This investment can pay off in many healthy ways now and down the road, leading to healthy aging for seniors and loved ones.

Disclaimers:

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

1. "Guide for Older Adults Using the Nutrition Facts Label", Food and Drug Administration, last accessed on May 28, 2025, https://www.fda.gov/food/nutrition-education-resources-materials/guide-older-adults-using-nutrition-facts-label
2. "Changes to the Nutrition Facts Label", Food and Drug Administration, last accessed on May 28, 2025, https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label
3. "Healthy Eating After 50", National Institute on Aging, last accessed on May 28, 2025, https://www.nia.nih.gov/health/publication/healthy-eating-after-50
4. “The Importance of Potassium,” Harvard Health Publishing, last accessed on June 13, 2025, https://www.health.harvard.edu/staying-healthy/the-importance-of-potassium#:~:text=Potassium%20is%20necessary%20for%20the,synthesizing%20protein%20and%20metabolizing%20carbohydrates