Nutrition Facts Label

The items in this toolkit have been assembled to provide you fact-based, scientific resources on this issue for your personal education and when communicating with different audiences.  The American Association for the Advancement of Science offers a Communication Toolkit (Communicating to engage) that provides guidance and tips for being effective in communicating through different channels. You may want to review the AAAS toolkit as you consider using this IFT issue-specific resource in communicating about this issue with your respective networks. 

References

Communicating to engage [Internet]. Washington, DC: American Association for the Advancement of Science. © 2018 [Accessed 2018 Feb 21].

Helpful Frequently Asked Questions

In addition to conveying how to interpret and use the label, these helpful frequently asked questions provide factual answers addressing labeling requirements. Be sure to share this information with your extended networks to help accurately educate and assist friends, family, and your community on how to interpret the nutrition label.

The nutrition facts label can help with:

• Recognizing the nutrient and energy (calorie) content of foods and beverages
• Comparing the nutritional value of similar foods or beverages

Why are energy, nutrients and food components listed on the Nutrition Fact Label?

To help Americans make informed food and beverage choices that are purchased and consumed, the FDA requires that information about some nutrients (macronutrients and micronutrients) be listed on the Nutrition Facts Labels of most packaged food and beverage products, except for single ingredient products under FDA jurisdiction and some other exempted foods under FDA regulations. 

Which nutrients are required to be listed on the Nutrition Facts Label?

The nutrients, shown below are required by law to be listed on the Nutrition Facts Label. Other nutrients are not required to be listed but may voluntarily be listed. For the most up-to-date information on required nutrients, please visit https://www.fda.gov/food/new-nutrition-facts-label/whats-new-nutrition-facts-label.

Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Total Sugars
Added Sugars
Protein
Calcium
Iron
Vitamin D
Potassium

How to Use the Nutrition Facts Label 

Serving Size and Servings Per Container

Consider the serving size and servings per container. The serving size indicates the amount of a food or beverage product typically consumed (according to the recent national food intake data) at one time (i.e., at an eating occasion), not the recommended amount to consume. Serving sizes are standardized to allow comparison of the nutrient content of similar foods or beverages. Serving sizes are conveyed in common household measuring units (e.g., cups, ounces, and teaspoons, along with a metric unit (e.g., grams)). Serving sizes are the basis for determining the number of calories and amount of other nutrients in a labeled serving of a food or beverage. The serving size is required to be displayed in a larger size and bolded font, to draw attention.

The number of servings per container along with the serving size provide the basis for determining the amount of calories and other nutrients consumed and helps when comparing this information with the actual portion size consumed. For example, if the serving size is one cup for a packaged food that contains two servings and an individual consumes the contents of the entire package, then the amount of calories and other nutrients consumed will be double the amount shown on the label. To avoid consumer confusion, packaged foods that contain 2-3 servings in one single serve container (e.g., pint of ice cream) must provide a dual column label that lists the calories and nutrients in one serving as well as the whole container (see figure below). Foods and beverages that contain between 1 and 2 servings in one single serve container (e.g., a 20 oz bottle of soda) are required to list the calories and nutrients in the entire package rather than by serving, since that is how it is customarily consumed. For more information on dual column labeling and serving size related issues, please visit https://www.federalregister.gov/documents/2019/12/31/2019-27868/food-labeling-serving-sizes-of-foods-that-can-reasonably-be-consumed-at-one-eating-occasion.

Calories 

Consideration of the number of calories in one serving of a food or beverage product can help monitor and manage energy intake, which can be helpful for a variety of health-related conditions. The calories are required to be displayed in a larger size and bolded font, to draw attention. The calorie guide can be used to identify food and beverage products that are high or low in calories, compare similar food or beverage products, and choose products that are low in calories/serving, in comparison to national dietary recommendations. The calorie guide below shows the definitions of levels of calories using a 2,000-calorie diet reference. These numbers will differ based on overall calories consumed within the diet.

Calorie guide: 
40 calories/serving – low in calories 
100 calories/serving – moderate in calories 
400 or more calories/serving – high in calories  

Nutrients to Limit

The 2020-2025 Dietary Guidelines for Americans recommends the following daily consumption guidance for saturated fats, trans fat, sodium, and added sugars:

• Saturated fats: Less than 10% of calories per day 
• Trans fat: Limit trans fat as much as possible 
• Sodium: Less than 2,300 milligrams per day 
• Added sugars: Less than 10% of calories per day (e.g., 200 calories/day for adults, using a 2,000-calorie diet reference)  

The recommendations are made because these nutrients and food components are of public health concern in the United States, and the specified limits could help individuals get the nutrients they need from nutrient-dense foods and achieve healthy eating patterns within their calorie limits.   

Saturated fat is listed on the label because it is consumed in amounts higher than recommended.   Strong and consistent evidence shows that replacing saturated fats with unsaturated fats, especially polyunsaturated fats, is associated with reduced blood levels of total cholesterol and of low-density lipoprotein-cholesterol (LDL-cholesterol) and with a reduced risk of cardiovascular disease events (e.g., heart attacks) and cardiovascular disease-related deaths.

The 2020-2025 Dietary Guidelines for Americans recommends limiting trans fat consumption as much as possible because high intake of trans fat has been associated with an increased risk of cardiovascular disease, in part, due to its effect (increases) on LDL-cholesterol.  Due to public health concerns related to trans fat intake, in 2015, the FDA ruled that partially hydrogenated oils (PHOs), a source of trans fat, will no longer be allowed in food formulations 

Trans fat is also present naturally in small quantities in food and beverage products from some animals, mainly ruminants, such as cows and goats.  The 2020-2025 Dietary Guidelines for Americans recommends consuming fat-free or low-fat dairy products and lean meats and poultry, to reduce the intake of naturally-occurring trans fats from these food sources. .    

Sodium Sodium is listed on the label because it is consumed in amounts higher than recommended and is associated with an increase in blood pressure.  The 2020-2015 Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg/d.   

The 2016 Final Rule that updated the Nutrition Facts Label also requires listing the amount of “Added Sugars” in addition to “Total sugars,” to help monitor and limit the intake of added sugars.  Scientific evidence shows that if added sugars contribute more than 10% of the total calories per day, then it could be difficult to meet other nutrient needs while staying within an ideal calorie limit for individuals.  Sugars (monosaccharides and disaccharides) are a type of carbohydrate; therefore, Total Sugars are listed under Total Carbohydrate on the Nutrition Facts Label.  

Naturally-occurring sugars in foods or beverages include lactose in dairy foods and fructose in fruits.  These sugars are included in the Total Sugars declaration, but are not called out separately on the label, unlike Added Sugars.

“Added sugars” represents the amount of sugar(s) added during food processing or sugar-based ingredients and products used to add sugar to other foods (e.g., powdered sugar, honey, syrup). Examples of added sugars include corn sweetener, corn syrup, dextrose, brown sugar, fructose, glucose, high fructose corn syrup, sucrose, raw sugar, honey, fruit juice concentrate (used for sweetening), and molasses. Sugar(s) added in food and beverage products is/are listed in the ingredient list.

Total sugars are the amount of naturally occurring sugar  and added sugar.
Food and beverage products could contain naturally-occurring sugars, added sugars, or both. 
Listed below are few examples:

Food or beverage	Naturally-occurring sugar(s)	Added sugar(s)*	Total sugar(s)
Regular soda (carbonated soft drinks)	X	✔ (could contain one or more types of sugar, see below examples of added sugar)	added sugars
Sweetened fruit juice	✔ (fructose)	✔ (could contain one or more types of sugar, see below examples of added sugar)	fructose + added sugars
Snacks and desserts - without dairy or fruit (e.g., cakes, cookies and pies)	X	✔ (could contain one or more types of sugar, see below examples of added sugar)	added sugars
Snacks and desserts - with dairy and/or fruit (e.g., apple pie and ice cream)	✔ (lactose from the milk and/or fructose from the fruit)	✔ (could contain one or more types of sugar, see below examples of added sugar)	fructose and/or lactose + added sugars
Sweetened canned fruits	✔ (fructose)	✔ (could contain one or more types of sugar, see below examples of added sugar)	fructose + added sugars
Unsweetened canned fruits	✔ (fructose)	X	fructose
100% fruit juice	✔ (fructose)	X	fructose
Frozen 100% fruit concentrates (sold to consumers)	✔ (fructose)	X	fructose
Cured meats and poultry	X	✔ (could contain one or more types of sugar, see below examples of added sugar)	added sugars
Plain milk	✔ (lactose)	X	lactose
Flavored milk, e.g., chocolate milk	✔ (lactose)	✔ (could contain one or more types of sugar, see below examples of added sugar)	lactose + added sugars
Plain yogurt	✔ (lactose)	X	lactose
Fruit yogurt	✔ (lactose from the milk and fructose from the fruit	✔ (could contain one or more types of sugar, see below examples of added sugar)	lactose + fructose + added sugars

*Added sugars: one or more types of sugars (e.g., corn sweetener, corn syrup, dextrose, brown sugar, fructose, glucose, high fructose corn syrup, sucrose, raw sugar, honey, fruit juice concentrate [used for sweetening], and molasses) may be added to food and beverage products.  

Nutrients to Consume Enough/Get Enough Of

Most Americans do not meet the recommended intake for dietary fiber, potassium, vitamin D, calcium, and iron. Adequate intake of these nutrients can help in maintaining good health and may help reduce the risk of some diet-related diseases and health conditions, such as a heart disease and osteoporosis. Therefore, listing the amount of these nutrients in the food is required on the nutrition facts label.

The new rule for dietary fiber limits the type of isolated or synthetic non-digestible carbohydrate(s) that can be considered as dietary fiber, and therefore cannot be included in the calculation of dietary fiber, listed on the label. Originally, the FDA determined that only seven non-digestible carbohydrates (beta-glucan soluble fiber, psyllium husk, cellulose, guar gum, locust bean gum, pectin, and hydroxypropylmethylcellulose), added to foods can be considered as dietary fiber, given their physiologic benefits. However, new fibers may be added to the list as they petition and provide evidence of physiologic benefit.  For the latest list of approved fibers, please visit https://www.fda.gov/food/food-labeling-nutrition/questions-and-answers-dietary-fiber

Percent Daily Value (% DV)

The % DV is provided to help people understand how much of the nutrient in one serving of a product contributes to the overall daily recommended amount to consume or limit for that nutrient or food component, and how the product fits into a daily dietary pattern. The % DV is based on 100 % of the daily requirement or limit of the nutrient/food component in a 2,000-calorie reference diet.  For example, 5 % DV for saturated fat means that the food or beverage provides 5 % of the total saturated fat consumed by a person for whom a 2,000-calorie diet is suitable. Daily caloric needs may be lower or higher than 2,000 calories.  The amount of calories needed per day will depend on several factors, such as age, gender, physical activity level, and physiological stage. The % DV can be used to limit certain nutrients (saturated fat and sodium) or food components (e.g., added sugars), or increase intake of beneficial nutrients (e.g., dietary fiber, potassium, calcium, and vitamin D), by comparing the nutrient content of various food and beverage products, using the guidelines (found in the Dietary Guidelines for Americans) below: 

• A nutrient with a % DV of 5 % or less is considered low.  Foods with a DV of 5 % or less for certain nutrients ― sodium and saturated fats, for example – would be helpful for limiting intake.  
• A nutrient with a % DV of 20 % or more is considered high. Foods with 20 % or more for certain nutrients — dietary fiber and calcium, for example – would be helpful for increasing intake.  

There is no % DV for trans fat or total sugars since there are no reference values for the amount to eat in a day.  The % DV for protein is not required on the label unless the food is making a source claim for protein (e.g., high in protein) or is intended for infants or children under the age of 4. 

References

DHHS/USDA. 2020. 2020-2015 Dietary Guidelines for Americans. 9th Edition. 

FDA. 2013. A food labeling guide: Guidance for food industry.

FDA. 2015. Final determination regarding partially hydrogenated oils (removing trans fat).

FDA. 2016. Food labeling: revision of the Nutrition and Supplement Facts Labels.

FDA. 2018 (June 2018). The declaration of certain isolated or synthetic non-digestible carbohydrates as dietary fiber on Nutrition and Supplement Facts labels: Guidance for industry.

FDA. 2018 (June 2018). Review of the scientific evidence on the physiological effects of certain non-digestible carbohydrates. 

FDA. 2018 (current as of Feb 2022). How to understand and use the Nutrition Facts Label.

FDA. 2019 (current as of March 2022). Changes to the Nutrition Facts Label.

Below are online resources that can be shared to provide a better understanding of nutrition labeling and communication. 

• Sugars: A Scientific Overview (Video) 
• Declaring Dietary Fiber in Nutrition Information  (Webcast)
• Food labeling in the United States  (Webcast)
• New Nutrition Facts Panel: Implications for Ingredient Suppliers  (Webcast)
• Nutrition Facts Panel: Overview of Final Rules  (Webcast)

Items for sharing on Social Media

https://www.fda.gov/food/nutrition-facts-label/social-media-toolkit-nutrition-facts-label