How to read the Nutrition Facts label (A-E)

A: Serving Size: Start by looking at the total servings per container. In this example, there are about 14 total servings in the container. A single serving = 2 tablespoons

B: Calories: Calories provide a measure of how much energy you get from a serving of this food.

C: Nutrients: This part of the label shows you some key nutrients that impact your health. 

D: Percent Daily Value (%DV): The %DV shows how much a nutrient in a serving of food contributes to a 2,000 calorie daily meal plan. It also helps you figure out if a serving of food is high or low in a nutrient. Compare foods by looking at the Percent Daily Value. 5% or less is LOW, and 20% or more is HIGH. 

E: Footnote: The footnote gives information about the Percent Daily Value. The Percent Daily Value tells you how much a nutrient in a serving of food contributes to a 2,000 calorie daily meal pattern.

Note: 

• Nutrients you want to get less of include saturated fat, sodium, and added sugars. 
• Nutrients to get more of include dietary fiber, vitamin D, calcium, iron, and potassium.

Take a moment to practice these steps. 

Use the labels below to compare protein foods using Nutrition Facts labels.

Peanut butter

In this example (peanut butter), there are about 14 total servings in the container.

There are 190 calories in one serving of peanut butter. What if you ate the entire container? Then, you would consume 14 servings, which is 2,660 calories!

A serving of peanut butter takes care of 14% of your daily protein needs if you are eating 2,000 calories per day.

Notice one serving of this peanut butter has:
- No trans fat.
- More unsaturated fat, such as polyunsaturated fat    
  and monounsaturated fat, compared to saturated fat.