Understanding the US Nutrition Facts Label: Serving Size, Calories, and Daily Values

The video explains how the US nutrition facts label on food packaging works, breaking down serving size, calories per serving, and the nutrients listed. It emphasizes foods to eat less of such as saturated fat, sodium, and added sugars, and foods to eat more of like dietary fiber and key vitamins and minerals, while explaining percent daily value and the 5/20 rule to guide healthier choices.

Introduction

The video introduces the nutrition facts label, noting it has been required on US packaging since 1990 and describing serving size as a baseline for calculating calories and nutrients rather than a recommendation.

On the Label: Calories and Nutrients

Calories per serving indicate energy content. The remaining sections highlight macronutrients and micronutrients, with warnings to limit saturated fat, sodium, and added sugars. Total sugars include both natural and added sugars, while added sugars account only for sugars added during processing. Nutrients to seek more of include dietary fiber, vitamin D, calcium, iron, and potassium, which support bowel health, bone health, and blood pressure among other benefits.

Daily Values and Guidelines

The percent daily value shows how a serving contributes to daily needs. The 5/20 rule helps classify nutrients as low (5% or less) or high (20% or more). In general, higher daily values are preferred for beneficial nutrients while lower values are preferred for those to limit. Some nutrients such as protein, trans fat, and total sugars do not have a daily value, so grams can be used for comparison instead.

Putting It All Together

Each part of the label serves as a quick reference to calories and nutrient content, enabling easy comparisons between foods and supporting more informed dietary choices.