Food packages are full of claims like "made with real fruit" and "good source of fiber." The Nutrition Facts label and ingredient list are where the actual information lives, and you only need to check a few lines.
Written by Vita Globe Editorial Team | Reviewed against U.S. Food and Drug Administration labeling guidance and the Dietary Guidelines for Americans
How do you read a Nutrition Facts label?
Start with the serving size and servings per container, then use the % Daily Value (%DV) column: the FDA says 5% DV or less is low and 20% DV or more is high[1]. Aim low for added sugars, sodium and saturated fat, and higher for fiber, calcium, vitamin D, iron and potassium. Check the ingredient list too, since ingredients are listed by weight from most to least.
Caveat: %DV is based on a 2,000-calorie adult diet, so it's a rough guide for young children, whose needs are smaller.
Sources: FDA Nutrition Facts guide · Verified 2026-09-28
IN THIS ARTICLE
Why does the serving size matter so much?
Every number on the label refers to one serving, not the whole package. The FDA notes that serving sizes reflect the amount people typically eat, not a recommendation of how much to eat[1]. If your teen eats the whole bag of chips and the bag holds three servings, triple every number.
Some packages that could reasonably be eaten in one sitting now show a "per package" column as well, which makes this easier.
What does % Daily Value mean, and what's the 5/20 rule?
The %DV tells you how much one serving contributes to a day's worth of that nutrient. The FDA's quick guide is the 5/20 rule: 5% DV or less is low, and 20% DV or more is high[1].
| Aim for lower %DV | Aim for higher %DV |
|---|---|
| Added sugars, sodium, saturated fat | Dietary fiber, vitamin D, calcium, iron, potassium |
For fiber targets by age, see how much fiber you need per day.
The "aim higher" nutrients aren't random. Calcium, potassium, fiber and vitamin D were named nutrients of public health concern in the Dietary Guidelines because many Americans don't get enough[2]. The updated label requires vitamin D, calcium, iron and potassium to be listed. Our post on nutrients your household may be missing covers them in detail.
How do you spot added sugars?
The label lists "Total Sugars" and, beneath it, "Includes X g Added Sugars." Total sugars include natural sugar from milk and fruit; added sugars are those put in during processing, such as table sugar, syrups and honey. The Daily Value for added sugars is 50 grams for adults[1].
For kids, the American Heart Association recommends keeping added sugars under about 25 grams a day for ages 2 to 18, and avoiding them before age 2[3]. A flavored yogurt with 12 grams of added sugar uses about half of that. The 2025–2030 Dietary Guidelines also recommend limiting added sugars and highly processed foods for the whole family[4].
What should you look for in the ingredient list?
- Order matters. Ingredients are listed from most to least by weight. If sugar or a syrup is near the top, it's a major part of the food.
- Sugar goes by many names. Cane sugar, corn syrup, dextrose, fruit juice concentrate, honey and maltose all count.
- Look for "whole" first. For breads, cereals and crackers, a whole grain (whole wheat, oats, brown rice) should be the first ingredient.
- Allergens. Major allergens are declared on U.S. labels; check every time, since recipes change.
Can you trust claims on the front of the package?
Front-of-package words like "natural," "made with real fruit" or "multigrain" aren't the same as nutrition information. A fruit snack can be "made with real fruit" and still be mostly sugar. Flip the package and check the label and ingredients in the same 60 seconds.
Supplement labels work differently. They use a "Supplement Facts" panel, and our parent's label-reading checklist for kids' vitamins covers what to look for there. If you're comparing sugar-free gummies, see what "sugar-free" actually means on a gummy vitamin.
The honest summary
- Check the serving size first; every number depends on it.
- Use the 5/20 rule: 5% DV is low, 20% DV is high.
- Keep added sugars, sodium and saturated fat low; look for fiber, calcium, vitamin D, iron and potassium.
- Read the ingredient list, not just the front of the box.
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Frequently asked questions
What is the 5/20 rule on food labels?
It's the FDA's shortcut: 5% DV or less of a nutrient per serving is low, 20% DV or more is high[1].
How much added sugar should kids have?
The American Heart Association recommends less than about 25 grams (6 teaspoons) a day for ages 2–18 and none for children under 2[3].
Is total sugar or added sugar more important?
Added sugar. Total sugar includes natural sugars in milk and fruit, which come with other nutrients.
Does %DV apply to kids?
It's based on a 2,000-calorie adult diet, so it's only a rough guide for young children. Use it to compare foods rather than as a daily target.
Sources
- U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label. fda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th ed. December 2020. dietaryguidelines.gov
- Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association. Circulation. 2017;135(19):e1017-e1034. doi:10.1161/CIR.0000000000000439
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. Released January 7, 2026. realfood.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
