Cheat sheet · US Letter
Cheat sheet: read a Nutrition Facts label in one minute
A wallet or fridge card with % Daily Value rules and what to look for.
Based on the article: How to read a Nutrition Facts label: 5 things to check
Cheat sheet: read a Nutrition Facts label in one minute
What to check on the U.S. label
| Per serving | Low ✓ | High ✗ |
|---|---|---|
| % Daily Value: 5% or less | 20% or more | ||
| Sodium: under 140 mg | over 460 mg | ||
| Added sugars: under 2.5 g | over 10 g | ||
| Saturated fat: 1 g or less | over 4 g |
- Check serving size and servings per container first.
- Ingredients are listed by weight: the first 3 matter most.
- Spot hidden sugars: syrup, dextrose, maltodextrin, cane juice.
- Fiber: 5 g or more per serving is high; 3 g is a good source.
- Look for a whole grain as the first ingredient in bread and cereal.
"Natural," "multigrain" and "made with whole grains" are marketing terms, not health guarantees.