- Serving size is the foundation that all other numbers depend on.
- The updated FDA label now separates added sugars from total sugars.
- Percent Daily Value helps compare products quickly.
Starting with Serving Size
Every number on the nutrition label corresponds to the serving size listed at the top. The FDA updated serving sizes in 2020 to reflect amounts people actually eat, not idealized portions. Always check this first.
A package may contain multiple servings. If a bag lists a serving as 15 chips but you eat 30, you need to double every value on the label. This single adjustment prevents the most common label-reading error.
- Check serving size before all other values
- Compare servings per container to your actual portion
- Updated FDA servings reflect realistic consumption
Understanding Key Nutrients
The FDA requires labels to highlight nutrients of public health significance. Added sugars, sodium, saturated fat, and fiber are the most impactful numbers for chronic disease prevention. Focus on these four before anything else.
The FDA recommends limiting added sugars to less than 10% of daily calories and sodium to less than 2,300 milligrams per day. For fiber, aim to hit 100% of the Daily Value, as most Americans fall far short of this target.
- Limit: added sugars, sodium, saturated fat
- Increase: fiber, vitamin D, calcium, iron
- Added sugars now listed separately from total sugars
Using Percent Daily Value Effectively
The Percent Daily Value column shows how much one serving contributes to a 2,000-calorie diet. The FDA provides a quick rule: 5% DV or less is low, and 20% DV or more is high for any nutrient.
Use this to compare similar products quickly. If one cereal has 15% DV fiber and another has 4%, the choice is clear. This comparison tool works even if you eat more or less than 2,000 calories daily.
- 5% DV or less = low for that nutrient
- 20% DV or more = high for that nutrient
- Use %DV to compare similar products side by side