The Nutrition Facts label is printed on packaged foods and drinks in the United States, and similar labels exist in many countries. It is a quick way to compare products and choose healthier ones. The label was redesigned in 2016 to make calories and serving size easier to see, and it matters even more as we get older, when blood pressure, bone health and blood sugar need extra attention.
Step 1: Start with the serving size
Everything on the label is based on one serving, and the label lists how many servings the package contains. A bottle that looks like one drink may hold 2.5 servings. If you eat double the serving, you get double the calories, sugar, sodium and fat. Always compare the serving size with what you actually eat.
Step 2: Check calories
Calories are usually based on a 2,000-calorie daily diet, but needs vary with age, sex, size and activity. Many older adults need about 1,600 to 2,400 calories a day. As a rough guide, 40 calories per serving is low, 100 is moderate and 400 or more is high for one food.
Step 3: Use the % Daily Value (%DV)
The %DV tells you how much one serving contributes to your daily goal for a nutrient. A simple rule: 5% or less is low, 20% or more is high.
- Choose low %DV for saturated fat, sodium and added sugars.
- Choose high %DV for fiber, vitamin D, calcium, iron and potassium.
Nutrients adults should get more of
- Dietary fiber: supports digestion, heart health and blood sugar control. Aim for 25 to 30 g a day.
- Vitamin D and calcium: support bones and reduce the risk of fractures. Adults over 50, especially women, need more calcium (1,200 mg) and 15 to 20 micrograms (600 to 800 IU) of vitamin D.
- Potassium: helps balance sodium and supports healthy blood pressure and muscles.
- Iron: important for energy, especially for people who eat little meat.
Nutrients to limit
- Sodium: aim for less than 2,300 mg a day, and some adults are advised 1,500 mg. High sodium raises blood pressure, which rises with age. Foods with more than 20%DV per serving are high.
- Saturated fat: aim for less than 10% of calories (about 20 g on a 2,000-calorie diet). Trans fat should be as close to zero as possible; check the ingredients for “partially hydrogenated oils”.
- Added sugars: aim for less than 50 g a day (10% of calories), and ideally under 25 g. The label separates “Total Sugars” (including natural sugars from fruit and milk) from “Added Sugars”.
- Cholesterol: limit it if your doctor advises; it has less effect than saturated fat for most people.
Step 4: Read the ingredients list
Ingredients are listed by weight, from most to least. If sugar, syrup, refined flour or oil appears first, the food is mostly that. Look out for added sugars under many names: sucrose, glucose, dextrose, corn syrup, honey, fruit juice concentrate. Whole grains, nuts, beans, fruit and vegetables are good items to see near the top.
Understanding label claims
- “Low sodium”: 140 mg or less per serving. “Reduced sodium”: at least 25% less than the original.
- “Sugar free”: less than 0.5 g of sugar per serving; may still contain starch or sugar alcohols.
- “Good source”: 10 to 19% DV. “High” or “excellent source”: 20% DV or more.
- “Light” or “natural”: not strictly regulated for nutrition; check the numbers.
Comparing two products: a quick example
Two crackers each list a 30 g serving. Product A has 240 mg sodium (10%DV) and 3 g fiber (11%DV); product B has 450 mg sodium (20%DV) and 1 g fiber (4%DV). Product A is the better choice for blood pressure and digestion.
Tips for adults over 50
- Choose foods with more fiber, calcium, vitamin D and potassium, and less sodium and added sugar.
- Compare similar foods by looking at the label per 100 g if it is listed, so serving sizes do not mislead you.
- Remember that fresh foods such as vegetables, fruit, plain yogurt and fish have no label and are often the healthiest choices.
- If you take blood pressure or kidney medicines, ask your doctor about potassium and sodium limits.
- Use our guides on garlic and onion to add flavor with herbs and spices instead of salt.
Labels outside the US
Labels in Europe, Iran and many other countries list “per 100 g” values and often a traffic-light or Nutri-Score system. The same principles apply: compare per 100 g, and limit sodium, sugar and saturated fat. For more information, visit the official FDA website: fda.gov/food.
Frequently asked questions
Are “total sugars” bad?
Not the natural sugars in plain fruit or milk. Focus on the “added sugars” line.
Is a bigger package a better deal?
Only if you actually eat the larger amount; check the number of servings.
This is general information, not medical advice.
