Your Guide to Reading Nutrition Labels

Written by Jamie Gershel, Registered Dietitian and Senior Member Experience Coordinator at Summus | June 27, 2025

Reading nutrition labels doesn’t have to be overwhelming. With the right information, you can confidently choose foods that best support the health and wellbeing of you and your family.

Below are key tips to help you interpret nutrition labels and make informed choices - both at the grocery store and at home.

First, check the serving size.

At the top of the label, you'll find the serving size. The serving size tells you the amount of the food that all the nutrition information is based upon. The serving size may be listed in cups, ounces or even number of pieces (such as crackers). The serving size is not a recommendation of how much of the food to eat, but rather on average how much a person eats or drinks of the food.

Keep in mind that one package often contains multiple servings! To know the total calories, fat, and other nutrients in the entire package, you'll need to multiply the numbers on the label by the "servings per container," which is usually listed near the serving size.

Next, look at the calories per serving.

Below the serving size, you'll see the calories per serving. Calories tell you how much energy you get from one serving of that food. If you're watching your weight, paying attention to this number can be helpful.

Other important nutrients to consider:

Sodium: The label shows you how much sodium is in one serving. Aiming for less than 2,300 milligrams of sodium per day can help lower your risk of high blood pressure, which is linked to heart disease and stroke.¹
Fiber: Eating enough dietary fiber helps you feel full and supports a healthy gut. While individual fiber needs vary, most people in the US don't get enough.²
Added Sugar: These are sugars that aren't naturally found in the food (like in fruits or milk). It's generally recommended to keep your intake of added sugars below 50 grams per day.³

Beyond these highlights:

The nutrition label also provides information on the amount of total carbohydrates, total fat, protein, vitamins, and minerals in the food. This can give you a more complete picture of what you're eating.

Need more personalized guidance?

If you'd like tailored advice for your specific dietary needs and goals, consider reaching out to Summus to speak with a registered dietitian or a lifestyle medicine physician. They can help you understand what's best for you.

¹American Heart Association Guidelines
²USDA Dietary Guidelines, 114
³FDA Added Sugars

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