Label Reading 101: 5 Things You Need to Look at and the 1 Mistake Almost Everyone Makes

By Kristin Neusel, MS, RD, LD, CDCES, NASM-CPT

Flipping over a food package can feel a bit like interpreting a code: there are numbers, percentages, grams, and a whole lot of confusing terms. But reading a nutrition label is key to understanding what you’re putting into your body. As a Registered Dietitian, I’ve put together a step-by-step breakdown of the 5 most important things you should pay attention to, plus the #1 big mistake people make when interpreting these labels.

1. Serving Size: Always Check This First

Did you know most people consume more than the serving size listed on a label? Serving sizes aren’t a recommendation; they're a way to standardize information across products.

For example, if a label says a serving is 1 slice of bread, but you’re making a sandwich with 2 slices, you need to double everything: calories, sodium, sugars, and even fiber. The number in parentheses behind the serving size (usually grams) simply shows you the weight of a serving (1). This is helpful for comparing two products side by side; but not something you need to stress over.

2. Nutrients: What Actually Matters to Your Health

Nutrients on a food label include fat, cholesterol, sodium, total carbohydrates, and protein. These form the main components of your eating plan. Some people need to watch sodium due to high blood pressure, while others need to manage their carbohydrate intake, especially if they have diabetes or are following a low-carbohydrate eating plan. Make sure you talk with your healthcare provider about which nutrient(s) you should focus on for your health!

Additionally, the label now includes added sugars. Added sugars that aren’t naturally present in the food but are added during processing. This is a crucial number to watch, especially if you’re trying to avoid excess calories or reduce your sugar intake. I personally noticed when I wore a continuous glucose monitor that when I ate foods with more added sugars, my blood glucose would spike much higher! Again, everyone reacts differently, and this was just my personal experience. The Centers for Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily calories (2).

3. Micronutrients: The Vitamins and Minerals That Support Your Body

Micronutrients are just as important as macronutrients. They're the small but mighty contributors to your health. Currently, you’ll see vitamin D, calcium, iron, and potassium listed on the label. Vitamin A and vitamin C used to be on food labels until recent guidelines showed that deficiencies in these micronutrients are rare today (3).

If your healthcare provider suggests you increase or reduce a particular micronutrient, pay close attention to these numbers.

4. Percent Daily Values: What They Mean (and What They Don’t)

Percent Daily Values (% DV) tell you how much a serving contributes toward a standard 2,000-calorie diet. But we’re all different; some people need 1,500 calories a day, while others need 2,500 or even more.

So the % DV isn’t a definitive guide for you personally; instead, it’s a helpful way to compare two products. If you’re choosing between two varieties of cereal, for instance, % DV can aid you in spotting which might be higher in fiber or lower in sodium.

The footnote at the bottom of the label has been updated to provide a clearer explanation of % Daily Value (DV). The % DV helps you put the nutrition information into perspective as part of your overall diet. It now reads: “The % Daily Value (DV) shows how much a nutrient in a serving of food contributes to your daily diet. A standard intake of 2,000 calories per day is used for general nutrition guidance.”

5. Calories: Look After Serving Size, Not Before

Lastly: calories. While calories do matter, context is everything. Always check the serving size first, then see how many calories you’re actually consuming in a meal or snack. This lets you make a more-informed choice instead of focusing solely on calories. Not all calories are created equally!

The #1 Mistake Everyone Makes…

Most people go straight to calories or % Daily Values without first checking their serving size. This can be a big oversight! For example, thinking you’re consuming 100 calories when you’re really consuming 200 or even 300. Always start by looking at the serving size, then move forward from there.
One thing we appreciate about Hero Bread is that their packaging makes this process easy — their products are high in fiber (so they’re less likely to spike your blood sugar) and they keep their ingredient lists short and simple.

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