How to read a nutrition label
On a US Nutrition Facts label, start with serving size. Then check the amount and percent Daily Value for the nutrient you want to compare. Use the same serving size when comparing products.
Published by Wiserta · September 19, 2026 · General education about US labels
1. Check the serving size
Find both the serving size and the servings per container. The numbers usually describe one serving, not the whole package. Some labels also show a separate column for the full container.
A label serving size describes an amount people typically consume. It is not a recommendation for how much you personally should eat.
2. Use the 5% and 20% guide
For a nutrient with a percent Daily Value (%DV), 5% or less per serving is low; 20% or more is high. These are general label-reading reference points, not personal dietary targets.
The percentage is the share of the Daily Value supplied by that serving. It is not the percentage of the food made from that nutrient.
3. Compare like with like
Check that two labels refer to the same amount of food before comparing their sodium or other nutrient values. Read the preparation instructions too: a label for a dry mix may differ from information for the prepared food.
Illustrative example: if two foods both list a one-cup serving, one showing 5% DV sodium has less sodium per listed serving than one showing 20% DV. That comparison alone does not decide which food fits your overall needs.
4. Keep one useful note
For your next shopping trip, write down the product name, serving size and nutrient you want to compare. You do not need to record your medical history or upload anything here.
If a clinician or dietitian has given you individual targets or restrictions, follow that advice. This article does not set a calorie, sodium, potassium or fluid target.
Optional printable
See the pages before you choose
The DASH Diet Food Guide includes label-reading prompts and shopping pages. Check its contents to decide whether it fits the way you plan food.
View the DASH guideSources and scope
Based on the FDA resources below, checked September 19, 2026. This article covers US labels; labeling conventions differ between countries. Wiserta is an independent publisher and is not affiliated with or endorsed by the FDA.