How to Read a Food Label Like a Pro

Mary Kate Fuller, MS, CNS, LDN, CHHP
Nov 11, 2020
5 min read

Updated: May 28

Empower yourself to make confident, informed, and nourishing choices today!

Have you ever stood in the grocery aisle, turning over a package, wondering whether what you’re holding is truly healthy — or just marketed to look that way? You’re not alone. Food labels can be confusing, misleading, and at times deliberately deceptive. But once you learn how to decode them, you’ll never shop the same way again.

Let’s break it down, step-by-step — so you can read food labels like a pro and protect your health with every bite.

Step 1: Start with the Serving Size

Everything on the nutrition label is based on the serving size, listed right at the top. If a “serving” is only half a cup, but you typically eat a cup — double everything: the calories, sugars, protein, sodium, and more.

Check this first so you know how much of the product these numbers actually reflect.

Step 2: Check Total Calories per Serving

Calories aren’t everything, but they’re important. If something seems low in calories, but the serving size is tiny, it may not be as “light” as it seems.

Remember: what seems like one serving could actually be two or more.

Step 3: Scan for Sodium

Excess sodium is a sneaky health disruptor. Many packaged foods contain over half your daily limit in just one serving. Sodium is good - but an overabundance of processed sodium won't help a healthy electrolyte balance.

For most people 1500-2300mg of sodium a day is optimal.

Step 4: Check the Total and Added Sugars

Here’s where labels get really tricky. A food may say “no added sugar,” but still be packed with fruit concentrates or syrups. Look at both:

Total Sugar
Added Sugar

Try to keep added sugars to less than 6 teaspoons (24g) per day for women and 9 teaspoons (36g) for men.

Watch for these hidden names for sugar in the ingredients list:

cane juice, maltodextrin, fruit juice concentrate, corn syrup, dextrose, sucrose, brown rice syrup, honey, agave, and more.

Step 5: Read the Ingredients List (Not Just the Numbers!)

Ingredients are listed in order of quantity — from highest to lowest. That means the first few ingredients make up most of what you’re eating.

Red flags include:

Enriched flours (instead of whole grains)
Artificial flavors and colorings
Hydrogenated oils (trans fats)
Multiple types of sugars

If you wouldn’t cook with it at home, ask why it’s in your food.

Step 6: Is it a good source of Protein or Fiber?

1) Look at the "Protein" line on the Nutrition Facts label (usually under Total Carbohydrates and before Vitamins).

Good Source = 7–14g per serving
Excellent Source = 15g or more per serving

Tips:

Aim for at least 15–30g of protein per meal, especially for blood sugar balance and muscle support.
Whole food proteins are always superior. Quality protein powders or bone broth powders, Greek yogurt, beans or lentils, and clean high-protein snacks can be ideal in a rush - but read the labels.

Watch out for:
Bars or snacks labeled “high-protein” that still have more sugar than protein.
Protein from poor-quality sources (like highly processed soy isolate or gelatin in snacks).

2) Check the "Dietary Fiber" line (under Total Carbohydrates).

Good Source = 3–4g per serving
Excellent Source = 5g or more per serving

Tips:

Adults should aim for 25–35g of fiber daily.
Look for whole food ingredients like chia seeds, flax, lentils, oats, beans, and veggies.
Fiber helps with digestion, overall gut health, blood sugar balance, cholesterol, and weight management.

Watch out for:

“Added fiber” like inulin or chicory root, which can cause gas or bloating in some people.
“Zero net carb” claims that subtract fiber but don’t reflect real food quality.

The Top 5 Food Label Lies to Watch Out For

Marketers know how to make processed food sound healthy. Here are the most common claims that deserve a second look:

“All Natural” – This term is not regulated. It can still include additives, preservatives, and highly processed ingredients.
“No Added Sugar” – May still contain ultra-sweet ingredients like fruit juice concentrate, monk fruit, or sugar alcohols.
“Fat-Free” or “Low-Fat” – Often means high in sugar or starches to compensate for lost flavor.
“Gluten-Free” – Doesn’t mean healthy. Some gluten-free snacks are loaded with starches, gums, and sugar.
“Heart Healthy” – Based on outdated science; may be low in fat but high in sodium, added sugars, and refined carbs.

Use This Acronym to Read Labels Quickly: L-A-B-E-L

L – Look at the serving size and servings per container.

A – Assess the calories, sugar, and sodium per serving.

B – Break down the ingredients list (first five matter most).

E – Evaluate for nutrient density: fiber, protein, healthy fats.

L – Limit added sugars, artificial ingredients, and ultra-processed items.

Bonus: Understanding Animal Product Labels

Even animal products can carry confusing labels. Here's how to decode them:

“Cage-Free” – Means birds aren’t in cages, but may still be in crowded warehouses.
“Free-Range” – Some outdoor access, but duration and quality vary.
“Pasture-Raised” – Usually higher animal welfare; animals graze outdoors.
“Grass-Fed” – Cows ate grass, but may be “grain-finished” — ask for 100% grass-fed.
“No Hormones or Antibiotics” – Look for USDA-verified claims.

Look for Certified Humane, Animal Welfare Approved, or USDA Organic labels when possible.

Budget-Friendly Label-Savvy Swaps

Healthy eating doesn’t have to break the bank. Use these label-reading skills to stretch your grocery dollar:

Instead of this…	Try this…
Flavored yogurt with added sugars	Plain Greek yogurt + fresh fruit
Granola bars with 15+ ingredients	Raw nuts + fruit or clean protein bars
Bottled salad dressing	Olive oil + lemon or vinegar + seasonings
Boxed cereal with added sugars	Steel cut or rolled oats + seeds + berries
Pre-packaged microwave meals	Batch-cooked grains + veggies + protein

Helpful Apps for Smarter Shopping

Want help scanning labels in the store? These apps can help decode nutrition info and suggest healthier alternatives:

Yuka – Scans products and scores them based on health impact
Fooducate – Grades food based on ingredients, processing, and nutrition
EWG’s Food Scores – Database of 80,000+ foods ranked for nutrition, ingredients, and safety

Empowered Eating Starts Here

Learning to read labels is one of the most powerful skills you can develop for your health. It shifts the control back into your hands — so you’re not relying on the front of the package or empty claims, but making your choices based on facts.

You don’t need to eat perfectly — but you do deserve to eat intentionally.