A Nutrition Facts label packs a lot into a small box. Here is the fast way to read one, in the order that matters most.
Every number on the label is for one serving, not the whole package. Check the serving size and the servings per container first. If you eat the whole bag and it holds two servings, double everything.
Calories tell you how much energy one serving provides. How many you need depends on your age, size and activity, and the label's general advice is based on a 2,000-calorie day.
The % Daily Value (%DV) shows how much a serving contributes to a daily total. As a rule of thumb from the FDA, 5% DV or less is low and 20% DV or more is high. Use it to compare products fast.
Ingredients are listed from most to least by weight. This is where you spot added sugars, seed oils and additives that the numbers do not show.
Scan a barcode and CalFriendly pulls the nutrition data, tracks it against your daily goals, and flags added sugar and ingredients you may want to watch. It is an information tool, not medical advice.
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It means one serving provides about 20 percent of the recommended daily amount for that nutrient, based on a 2,000-calorie diet. That counts as high.
Total Sugars includes naturally occurring sugars, such as those in fruit and milk. Added Sugars shows only the sugars added during processing.
No. A serving size is a standard reference amount. Your portion may be larger or smaller.
CalFriendly is a food-logging and nutrition-information tool. It is not a medical device and does not provide medical advice. Guidelines mentioned here are general and may not suit your situation; consult a qualified healthcare professional about your diet or health conditions. Last reviewed 2026-10-26.