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The nutrition facts label on packaged foods and beverages can help you make healthier choices. But there’s a lot of information on those nutrition labels, and it’s easy to get confused. You’re not alone if you’ve ever wondered, “What does organic mean?” or, “What is gluten-free — and is it better for me?”

Keep reading to learn how to dissect a nutrition label. And discover the sneaky nutrition claims that make some foods look healthier than they are.

What’s on a Nutrition Label?

Packaged foods have nutrition facts and ingredient labels to help you understand what’s in your food. These food labels allow you to compare products and choose those that are healthier or fit your diet goals.

A nutrition facts label must show:

• The serving size — This is the amount most people typically eat. Manufacturers base all of the other nutrition information on this serving size. So, if you eat twice the serving size, you’ll have to double all the following information.
• Calories in one serving — Keep in mind that a small container of food or drink might have more than one serving.
• Total fat, saturated fat, and trans fat per serving — The Dietary Guidelines for Americans (DGA), compiled by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture (USDA), recommends limiting saturated fat to less than 10% of daily calories. The amount of trans fats should be “as low as possible without compromising the integrity of the diet.”
• The amount of cholesterol in one serving — As with trans fats, the DGA recommends cholesterol intake be “as low as possible without compromising the integrity of the diet.”
• Sodium per serving — Most people should eat no more than 2,300 milligrams of sodium daily.
• Total carbohydrate and a breakdown of carbohydrate types (fiber, total sugar, and added sugar) — The DGA recommends limiting added sugar to no more than 10% of your daily calories. If you eat 2,000 calories a day, 10% is about 50 grams of added sugar. Look for foods that have higher amounts of fiber and lower amounts of added sugar.
• The amount of protein per serving — It is recommended that adults consume 0.8 grams of protein per 1 kilogram of body weight. That equates to about 0.36 grams per pound of body weight.

Nutrition facts labels also include the amount of vitamin D, calcium, iron, and potassium in a food. These are key nutrients that support good health.

The label lists all nutrition information in actual amounts in micrograms, milligrams, or grams. It also lists the percent daily value — how much a serving nutrient contributes to a 2,000-calorie diet.

How to read the ingredients label

Nutrition facts labels give you information about the quantities of various nutrients in a food. But they don’t tell you much about the food’s quality. For that, looking at the ingredients label is essential.

Ingredients appear in descending order by weight. That means the ingredient that weighs the most, usually because there’s more of it, appears first. It’s a good idea to scan the ingredient list and ask:

• What are the first three ingredients? — These make up the bulk of the food product.
• How long is the ingredient list? — Whole or lightly processed foods have fewer ingredients, while heavily processed foods have a long list.
• Do you recognize the names of the ingredients? — Ultra-processed foods have more complex ingredients and additives made in a lab.

Looking only at a food or beverage’s nutrition label is often deceiving. Many products appear low in sugar, saturated fat, or sodium (things most people should limit). In reality, they have many highly processed or artificial ingredients — which aren’t good for you either.

What Are Common Label Claims and What Do They Mean?

Label claims often appear on the front of a food’s packaging. Some are important, but many are there to entice you to buy it.

Here’s what to know about some common label claims.

What does organic mean?

Products can have a “USDA-certified organic” label if farmers and manufacturers grow and process the food according to specific rules, which are as follows:

• Organic farmers use natural fertilization and pest control methods.
• Organic meat, poultry, and egg regulations require that animals live in conditions that accommodate their natural behaviors. They also eat 100% organic feed or forage and don’t get antibiotics or hormones.
• Organic processed foods must have all organic ingredients and no artificial preservatives, colors, or flavors.
• Packaged products labeled “made with organic ingredients” must contain at least 70% organically produced ingredients.

What is free-range and grass-fed?

Poultry, eggs, and meat can come with a free-range or pasture-raised claim. This means birds or animals have had outdoor access for more than 51% of their lives. However, these animals may only have a small amount of outdoor space.

What is grass-fed?

Grass-fed means that the animal eats only grass, forage, or unprocessed grain crops with continuous access to pasture.

What is gluten-free?

People with celiac disease must avoid gluten, a protein in wheat, rye, and barley. Oats are naturally gluten-free but often get contaminated with gluten during growing and processing. The U.S. Food and Drug Administration (FDA) requires foods with a gluten-free label to have:

• No gluten-containing grains or ingredients.
• No risk of contamination with gluten during processing.
• Under 20 parts per million or 20 milligrams of gluten per kilogram of food.

It’s important to note that unless you have celiac disease or gluten sensitivity, gluten-free foods aren’t necessarily healthier for you. In fact, some have more processed ingredients and less fiber than their gluten-containing counterparts.

Why Should You Beware of Sneaky Label Claims?

Some labels make food sound healthy but are often misleading or downright confusing. They include:

Cholesterol-free

All animals make cholesterol, so meats, poultry, fish, eggs, and dairy naturally contain cholesterol. Plant foods are always cholesterol-free, so chips or nuts that advertise “cholesterol-free food” never had cholesterol to begin with.

Hormone-free

All animals (and plants) have natural hormones. Federal regulations don’t allow farmers to add hormones to poultry or pork. These are always free from added hormones, whether they say so or not.

Dairy cows, beef cattle, and sheep may receive hormones to stimulate milk production or growth. So, a claim on these products is legitimate.

Light

Manufacturers might use this word to describe a food’s color. But most often, it means:

• A high-fat product has 50% less fat than the original version.
• A lower-fat food has one-third fewer calories than the original version.

Manufacturers often use artificial sweeteners or other fillers to reduce calories or fat, so these foods aren’t necessarily better for you.

Natural food

The word natural doesn’t have a standard definition, so manufacturers can use it as they see fit. A food can carry this label claim if it:

• Doesn’t contain artificial ingredients.
• Has undergone minimal processing.

A “natural” claim doesn’t address factors like animal welfare, farming practices, nutritional value, or ingredient quality.

Food labels help you choose the best foods and plan a healthy diet. But understanding that some information is there for marketing purposes is crucial. Contact your nutritionist if you have questions or need help.

Editor's Note: This article was originally published on January 17, 2025, and was last reviewed on December 18, 2025.