How to Calculate Nutrition Facts Label?

You can figure out how many calories a serving of food contains by reading the Nutrition Facts label. Then, you can compare the serving size to the actual amount of food. Then, you can figure out if you’re getting your recommended daily allowance for each nutrient. For example, if you eat 2 cups of pasta, you’ll get the equivalent calories and fat in a single serving of the same spaghetti. To know how to calculate nutrition facts label, read further.

nutrition fact label

The nutrient amounts on a food label are based on the number of servings in a package. A sample food label shows that one serving is one cup of lasagna. So, if you eat two cups of lasagna, you’re consuming two servings. That would mean you’d eat twice as many calories and nutrients as someone eating a single serving. However, you can double the serving size to get the same nutrition value.

Basics Of The Nutrition Facts Label

The following is a quick guide for reading the Nutrition Facts label:

Start with the Serving Size

Look for the serving size (the quantity of food most people consume at one time) as well as the number of servings in the package here. Comparing your serving size (the quantity you consume) to the serving size shown on the panel is an excellent way to start. The Nutrition Facts apply to the serving size, so if the serving size is one cup and you eat two cups, you’ll consume twice as many calories, fat, and other nutrients as the label suggest.

Check Out the Total Calories

Determine the number of calories in a single serving.

 Let the Percent Daily Values Be a Guide

To determine how a particular food fits into your daily meal plan, use % Daily Values (DV). The daily value (DV) is calculated for the entire day, not just one meal or snack. The Daily Values are the typical nutritional levels for a person who consumes 2,000 calories per day. A food with a 5% DV of fat delivers 5% of the total fat that a person who consumes 2,000 calories per day should consume. You may require more or fewer calories per day than 2,000 calories. You may require more or less than 100 percent DV for some nutrients. A low percentage is less than 5%. Saturated fat, trans fat, cholesterol, and sodium should all be avoided. A high percentage is 20% or higher. Aim for a high vitamin, mineral, and fiber content.

Check Out the Nutrition Terms

  • Low calorie each serving contains no more than 40 calories.
  • Low cholesterol 20 milligrams or less per serving, and 2 grams of saturated fat or fewer.
  • Reduced Contains at least 25% fewer calories or nutrients than the standard product.
  • Good source of Each serving contains at least 10 to 19 percent of the Daily Value for a specific vitamin or nutrient.
  • Excellent source of Each serving contains at least 20% of the Daily Value for a specific vitamin or nutrient.
  • Calorie-free Each serving contains fewer than five calories.
  • Fat/sugar-free Each serving has less than 12 grams of fat or sugar.
  • Low sodium each serving contains no more than 140 milligrams of sodium.
  • Each serving contains 20% or more of the Daily Value for a particular nutrient.

 Choose Low in Saturated Fat, Added Sugars and Sodium

  • Reduce your risk of chronic disease by eating less saturated fat, added sugars, and sodium.
  • Saturated and trans fats have been linked to a higher risk of heart disease.
  • It’s tough to meet nutrient needs while staying inside your calorie budget if you consume too much-added sugar.
  • High sodium levels can lead to high blood pressure.
  • It’s important to remember to aim for a low DV of these nutrients.

 Get Enough Vitamins, Minerals, and Fiber

  • Increase your fiber, potassium, vitamin D, calcium, and iron intake to improve your health and lower your risk of diseases like osteoporosis and anemia.
  • To get more of these nutrients, eat more fruits and vegetables.
  • Remember that the % DV of these nutrients should be as high as possible.

Consider the Additional Nutrients

You already know about calories, but you should also be aware of the additional nutrients included on the Nutrition Facts label.

  • A proportion of protein On the label, the Daily Value for protein is unnecessary. Lean meat, chicken, fish, eggs, low-fat milk, yogurt, and cheese, as well as beans and peas, peanut butter, nuts, and soy products, should all be used in moderation.
  • Carbohydrates are divided into three categories: sugars, starches, and fiber. Whole-grain bread, cereals, rice, and pasta, as well as fruits and vegetables, should be consumed.
  •  Sugars are simple carbohydrates that can be found naturally in foods like fruit (fructose) and milk (lactose) or can be obtained from refined sources like table sugar (sucrose) or corn syrup. The new Nutrition Facts label now includes added sugars, and the American Dietary Guidelines for 2020-2025 propose that added sugars account for no more than 10% of daily calories.

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight, and those in the most significant amounts are listed first. This information is beneficial to individuals with food sensitivities, those who wish to avoid pork or shellfish, limit added sugars, or people who prefer vegetarian eating.

What Is The Importance Of A Nutrition Fact Label?

A nutrition fact label is essential because:

  • Nutrition Facts labels can be a nightmare if you’re trying to figure out how much a particular food contains. It’s impossible to use this information to make healthy decisions about your diet.
  • Luckily, there are easy ways to figure out how much of a nutrient is in a specific food. The first thing to remember is that the %DV is only a guideline – it’s essential to look at actual food labels to determine what they contain.
  • Luckily, there are easy ways to figure out how much of a nutrient is in a specific food. The first thing to remember is that the %DV is only a guideline – it’s essential to look at actual food labels to determine what they contain.
  • Nutrition Facts labels are printed on sized labels, and they can be added to an existing product’s packaging or placed on top of an existing label.
  • Using a recipe calculator to find the calorie content is another way to make healthier food choices. A recipe calculator will show you the calorie content of different ingredients and amounts in a meal.


When you’re choosing foods, the nutrition facts label is a valuable tool to compare the calories in different foods. A nutrition facts calculator will help you make better food choices and help you stay on track with your weight. Once you know how to calculate the nutrition factors in food, you can decide what to buy. You can also use a recipe calculator to compare the nutrition facts of different ingredients.