By definition, a serving is an individual portion of food or drink. The total amount of single helpings an item contains is listed at the very top of the label directly underneath the “Nutrient Facts” title and is presented as a numeral followed by “servings per container”.

A serving size is the amount of food or drink that’s typically consumed by the average person at one time. That information is shown as a measure that’s appropriate to the item (e.g. cup, tablespoon, piece, slice, etc.) and is followed by the metric amount in weight.

The Nutrition Facts panel can be used to make sure that you’re dishing out the appropriate amount of a food or beverage that aligns with your calorie or nutrient needs. However, it’s important to remember that all the nutrition info on the label refers to the amount in one serving, which may be much less than what you consume in a sitting. As such, be sure to multiply the label values by the number of servings consumed to get an accurate tally of the calories and nutrients you’re eating or drinking.

NOTE: The Nutrition Facts panel may feature dual columns for items that are more likely to be consumed in their entirety at a time, such as a pint of ice cream or a bag of chips. In such an instance, the label will display nutrition info for a single serving in one column and nutrition info for the whole package in another column.

The energy the body needs to function properly is obtained from the food and drinks we consume. That energy is in the form of calories, which are listed on a Nutrition Facts panel based on the total amount of energy contained in a single serving of a food or beverage.

Use the Nutrition Facts panel to make sure that you’re getting enough calories for your body’s needs and refer below for a summary of what an individual item is considered when following a 2000 calorie diet, which may be higher or lower than your needs.

Percent Daily Value (%DV) shows how much a nutrient in a single serving of an item contributes to a daily diet, which can help you determine if a food or beverage has a little or a lot of a nutrient.

Use the Nutrition Facts panel to compare items when shopping to make nutritious choices. And when eating, use it to make sure that you’re getting enough nutrients for your body’s daily needs. Also, refer below for a summary of what an individual item is considered when following a 2000 calorie diet, which may be higher or lower than your needs.

Dietary fat serves a number of functions in the body and it has quite a few health benefits, depending on the variety. Apart from that, fat shares company with protein and carbohydrates as one of the body’s primary sources of energy. In fact, at nine calories per gram, fat is the largest provider of energy among the macronutrients and that’s one of the key reasons to watch the intake of it. Use the Nutrition Facts panel to make sure that you’re getting enough dietary fat for your body’s needs.

The entire amount of fat found in one serving of a product is displayed as “Total Fat”. Indented and directly below “Total Fat” is the line for specific types of fat. Most commonly given on the label is the quantity of saturated fat and trans fat, both of which are unhealthy and a point should be made to limit the intake of. In some instances, also listed are the amounts of polyunsaturated fat and monounsaturated fat, both of which are healthy and should be consumed in moderation.

Cholesterol is a waxy, fat-like substance that has a number of functions, such as making vitamin D and hormones like estrogen and testosterone. The body, primarily the liver, produces all the cholesterol it needs but the nutrient can also be obtained from food and beverages derived from animal sources.

The Nutrition Facts panel shows the amount of cholesterol in a food or beverage in milligrams (mg) and the % Daily Value of cholesterol per serving of the item.

Due to the health issues that are related with high cholesterol intake, such as increased risk of stroke and heart disease, for example, the Daily Value for cholesterol is less than 300 mg per day. Use the Nutrition Facts panel to compare and choose foods to make sure that you’re getting less than 100% DV of cholesterol every day.

Sodium is a mineral that’s important for muscle contraction, nervous system function, and several other processes. While found in table salt, the majority of sodium consumed in the average diet comes from packaged and prepared foods, which use it as a flavor enhancer, thickening agent, and preservative, as well as to help retain moisture.

The Nutrition Facts panel shows the amount of sodium in a food or beverage in milligrams (mg) and the % Daily Value of sodium per serving of the item.

Sodium is needed by the body in small amounts. The average person, however, gets far too much of it. Due to the health issues that are related with high sodium intake, such as increased risk of heart disease and stroke, for example, the Daily Value for sodium is less than 2,300 mg daily. Use the Nutrition Facts panel to compare and choose foods to make sure that you’re getting less than 100% DV of sodium per day.

Carbohydrates are a macronutrient that provide four calories per gram. Along with protein and fat, carbs are one of the body’s primary sources of energy. In fact, carbs are the body’s preferred source of fuel to power itself.

The Daily Value for carbs is 275g per day. That figure is based on a 2000 calorie diet but your needs may be higher or lower. Use the Nutrition Facts panel to make sure that you’re getting enough carbs in accordance with such factors as your age, sex, height, weight, and activity level.

The entire amount of carbs found in one serving of a product is displayed as “Total Carbohydrate”. Indented and directly below “Total Carbohydrate” is the line for specific types of carbs. Most commonly given on the label is the quantity of dietary fiber and total sugars, of which some labels may provide even more information about. In some instances, also listed in this section may be the amount of sugar alcohols, which are carbs with the characteristics of sugars and alcohol.

DIETARY FIBER

Dietary fiber is a form of carbohydrate that offers certain benefits depending on the variety. Fiber is a naturally-occurring nutrient in plants. It can also be isolated or synthesized and added to food products during the manufacturing process. The total amount of fiber in one serving of an item can be found indented directly below “Total Carbohydrate”. And as stated above, there are varieties of fiber, namely soluble fiber and insoluble fiber. In some instances, the amounts of each type of fiber may be included.

Due to the benefits that are related with high fiber intake, such as increased frequency of bowel movements, reduced risk of stroke, and better regulation of blood sugar levels, for example, the Daily Value for fiber is 28g per day. Use the Nutrition Facts panel to make sure that you’re getting enough fiber for your body’s needs, which may be higher or lower than the Daily Value figure that’s based on a 2000 calorie diet.

TOTAL SUGARS

One of the three types of carbohydrates is sugar, a nutrient that’s found naturally in some foods and added as an ingredient to many others during the manufacturing process. The entire amount of both natural and added sugar found in one serving of a product is displayed as “Total Sugars”. Indented and directly below “Total Sugars” is the line for added sugars, or those sugar carbohydrates that aren’t naturally present in the given food product but are added at some point before consumption.

The “Added Sugars” line can clue you in on whether a food or drink contains added sugar, of which it’s recommended to limit to less than 10 percent of total daily calories to help reduce the risk of obesity, diabetes, stroke, and heart disease that’s associated with high added sugar intake. No such risk is associated with natural sugar thanks to many of the foods it’s common in being rich in fiber. Processed items with added sugar are often devoid of that key nutrient.

Protein is a macronutrient that provides four calories per gram. Along with carbohydrates and fat, protein is one of the body’s primary sources of energy. Protein is particularly important for the building and repairing of cells and tissues and is involved in fluid balance, immune response, blood clotting, and production of hormones and enzymes, among other body processes. Use the Nutrition Facts panel to make sure that you’re getting enough protein for your body’s needs.

Protein is usually only listed on food and beverage packages by the number of grams per serving. Food manufacturers are only required to provide the % Daily Value (%DV) for protein if the product is intended for infants and children under 4 years of age or a claim is made for protein, such as the item being “High in Protein”, is a “Good Source of Protein”, or contains “more protein” than another product.