1. Serving Size

The first information to note when you look at a Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods. The size of the serving on the food package defines the number of calories and all of the nutrient amounts listed on the top part of the label.

 2. Calories

Calories provide a measure of how much energy you get from a serving of the food. Calories from fat are calories derived solely from fat. Most experts recommend that you choose foods with less than 30% of calories coming from fat. Keep in mind that the number of servings you consume determines the number of calories you actually eat (your portion amount).

 3. Nutrients

This section of the label gives you information about key nutrients found in the food we eat. The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much, and should be limited in a healthy diet. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.

The nutrients listed second are the ones that many Americans don't get enough of, including dietary fiber, vitamin A, vitamin C, calcium, and iron. Eating enough of these nutrients can improve health and help reduce the risk of some diseases and conditions.

 4. Footnote

The % Daily Value heading on the Nutrition Facts label is explained in the footnote at the bottom of the label. Percent Daily Values indicate the amount of the nutrients listed on the label that you should eat, depending on your calorie intake. Five percent or less of the % Daily Value is considered low, whereas 20% or more is considered high.