Understanding food labels is vital to determining what food products are truly made of and how healthy (or unhealthy) they are. In other words, food labels are essential for making nutritious food choices.
This article explores the impact of food labels on consumer awareness and health, how to decode food labels, and simple ways to identify nutritious foods based on their labels.
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What are Food Labels?
Food labels provide important information on packaged foods, beverages, and sometimes supplements. They describe the ingredients and nutritional composition of such products. The purpose of food labels is to educate consumers about what they’re putting into their bodies. The United States Food and Drug Administration (FDA) oversees nutrition facts on food labels.
Use-By and Best-Before Dates on Food Labels
Best-before, use-by, freeze-by, and sell-by dates on food labels have different meanings.
Best-Before Dates
According to the FDA, the best-before date indicates when a food will maintain its best quality or flavor.
Use-By Dates
The FDA describes a use-by date as the last date recommended for the consumption of food at its peak quality. This isn’t a safety date (with the exception of infant formulas).
Expiration Dates
The expiration date is the date on which a food item should be consumed for safety reasons.
Freeze-By Dates
A freeze-by date is the date a product should be frozen to maintain its highest quality (if it’s not consumed by the use-by date).
Sell-By Dates
The FDA’s sell-by date indicates how long a store should display a product for sale. This is different from use-by, best-before, freeze-by, and expiration dates.
List of Ingredients on Food Labels
Understanding ingredient lists on food labels helps determine the nutritional content of packaged foods.
Ingredient Lists
The ingredients on food labels are listed in descending order by weight. For example, ingredients that weigh the most are listed first, and ingredients that weigh the least are listed last. Read all ingredients on food labels to know exactly what’s in packaged foods.
Compound Ingredients
Compound ingredients are those containing multiple ingredients. For example, chocolate may contain butter, sugar, cocoa, and other ingredients. Pasta typically contains water, flour, and eggs. Ingredient lists on food labels must contain all ingredients, including compound ingredients.
Percentage Labeling of Ingredients
Percentage labeling may be available for major ingredients. For example, peanut butter labels might list the percentage of a product containing peanuts.
Food Additives
Many processed foods contain additives to enhance their function, appearance, or flavor.
Types of Food Additives
Examples of food additives include:
- Preservatives: lengthen shelf-life by reducing microbes and spoiling
- Colorings: enhance the color and overall appearance of food products
- Flavorings: improve the way food products taste
- Bulking agents: increase the volume of foods
- Anti-caking agents: reduce ingredient lumping
- Emulsifiers: prevent fats from clotting together
- Sweeteners: increase the sweet taste of foods
- Artificial sweeteners: enhance sweetness without calories
- Antioxidants: help prevent foods from spoiling
- Humectants: keep foods moist
- Food acids: maintain ideal acid levels
- Flavor enhancers: maximize flavor
- Mineral salts: improve flavor and texture
- Foaming agents: maintain gas aeration in foods
- Thickeners: improve food consistency and texture
- Gelling agents: alter food texture
It’s common for highly processed foods to contain multiple additives.
Reading and Identifying Food Additives
Additives are listed on food label ingredient lists. Identify color additives by looking for the words blue, yellow, red, orange, or green. Examples of artificial sweeteners include aspartame, sucralose, and stevia. Unfamiliar ingredients may be food additives. Check the FDA’s food additive status list to learn more.
Nutrition Information Panel (NIP)
Nutrition information panels (NIPs) contain valuable information about foods and beverages.
Components of NIPs
The information listed on NIPs typically includes:
- Serving size (amount of food analyzed by the NIP)
- Servings per container (number of servings in each package)
- Quantity per 100 grams or 100 mL to compare with similar products
- Energy listed in calories
- Total protein in grams
- Total fat in grams
- Saturated fat in grams
- Trans fat in grams
- Cholesterol in milligrams
- Carbohydrates in grams
- Fiber in grams
- Sugar in grams
- Added sugar in grams
- Sodium in milligrams
If a product makes a nutrition claim, such as ‘high-fiber’ or ‘omega 3s,’ it must list the amount of the nutrient mentioned in the claim.
Examples of foods that don’t require NIPs include spices, herbs, packaged waters, coffees, and teas because these items don’t offer significant nutritional value. Unpackaged foods and foods packaged at the point of sale, such as bakery breads, also don’t require NIPs.
Using the NIP to Choose Healthier Products
NIPs make it simple to compare the nutrition facts of various food products. It’s important to note that serving sizes listed on food labels vary from product to product.
Nutrients to Watch For
Nutrients to watch for to maximize health outcomes include:
Total Fat, Saturated Fat, and Trans Fat
The amounts of total fat, saturated fat, and trans fat are important because consuming too much saturated or trans fat may increase the risk of high cholesterol, heart disease, and other chronic conditions.
The Institute of Medicine recommends consuming 20-35% of calories from dietary fat, which provides 9 calories per gram. The Dietary Guidelines for Americans suggest limiting saturated fat to 10% of total energy and limiting trans fat as much as possible to reduce the risk of heart problems.
Instead, choose heart-healthy fats like olive oils, avocados, nuts, seeds, and nut butter.
Cholesterol
The American Heart Association recommends limiting dietary cholesterol as much as possible to lessen the risk of heart problems. Cholesterol is present in animal foods, such as meats, eggs, cream, and butter.
Sodium
Consuming too much sodium increases the risk of high blood pressure and eventually heart disease, heart attack, or stroke. The Dietary Guidelines for Americans suggest limiting dietary sodium to 2,300 milligrams daily.
Examples of high-sodium foods include savory snack foods, highly processed meats, dried meats, processed cheeses, pickles, sauces, soups and other canned goods, pizzas, boxed casseroles, frozen dinners, and some vegetable juices.
Total Carbohydrate, Dietary Fiber, and Total Sugars
Carbohydrates provide the body with energy. The Institute of Medicine recommends consuming 45-65% of calories from carbohydrates. Carbohydrates contain 4 calories per gram. Sugar and fiber are both sources of carbohydrates, though fiber isn’t fully absorbed or digested. Natural sugars are present in dairy foods, fruits, and some vegetables.
The Dietary Guidelines for Americans recommend limiting added sugars from sweets and sugary drinks to 10% of total energy.
Protein
Protein is vital for healthy bones, muscles, organs, hair, skin, nails. It also boosts satiety, aiding in healthy weight management. The Institute of Medicine recommends consuming 10-35% of total calories from protein. Protein contains 4 calories per gram.
Good sources of protein include lean organic meats, poultry, fish, seafood, eggs, and dairy foods. Examples of plant-based proteins are nuts, seeds, nut butters, legumes, seitan, quinoa, soy milk, tofu, tempeh, soybeans, and other soy-based foods.
Health and Nutrition Claims on Food Labels
Health and nutrition claims on food labels must follow specific FDA guidelines.
Types and Examples of Health Claims
Authorized health claims are okay to include in food labels because significant scientific evidence supports these claims.
Examples of authorized health claims include:
- Calcium and Vitamin D reduce the risk of osteoporosis
- Low-fat diets decrease the risk of some cancers
- Folic acid reduces the risk of neural tube defects
- Fruits, vegetables, and fiber-rich grains lessen the risk of cancer
- Low-sodium products decrease the risk of hypertension
- Soluble fiber lowers the risk of coronary heart disease
- Sterols and stanols lessen the chance of coronary heart disease
- Soy protein reduces the risk of coronary heart disease
Qualified health claims, however, must contain a disclaimer because only some evidence supports such claims. Examples of qualified health claims include:
- Scientific evidence suggests, but does not prove, that eating three servings of whole grains daily may reduce the risk of type 2 diabetes when consumed as part of a low-cholesterol, low-saturated fat diet.
- Some evidence suggests that consuming antioxidant vitamins may reduce the risk of certain cancers. However, such evidence is limited or inconclusive.
- Some scientific evidence shows, but does not prove, that green tea may lessen the risk of certain cancers.
While health claims on food labels can state that products may play a role in disease risk reduction, such statements cannot claim to diagnose, cure, or treat diseases and the FDA must evaluate them prior to use.
Nutrition Content Claims
Examples of approved nutrient content claims include the following (per serving):
- Calorie-free: less than 5 calories
- Fat-free: less than 0.5 grams
- Cholesterol-free: less than 2 milligrams
- Sodium-free: less than 5 milligrams
- Sugar-free: less than 0.5 grams
- Low-calorie: 40 calories or less
- Low-sodium: 140 milligrams or less
- Low-fat: 3 grams or less
- Low in saturated fat: 1 gram or less
- Low-cholesterol: 20 milligrams or less
- Reduced-sodium: at least 25% less sodium than reference foods
- Reduced sugar: 25% less sugar than reference foods
- High-fiber: 20% or more of the suggested daily value
- Lean: less than 10 grams of fat
- Very lean: less than 5 grams of fat
Nutrition content claims on food labels must meet FDA guidelines.
Guidelines for Nutrition and Health Claims
The FDA is the regulatory agency responsible for maintaining and updating nutrition and health claims. Check updated FDA guidelines to verify such claims.
Voluntary Labeling Systems
Voluntary labeling systems sometimes listed on food labels include:
Percentage Daily Value (%DV)
Percent daily value describes a percentage of the total daily recommendation (based on a 2,000-calorie diet) provided by a specific nutrient.
Health Star Rating (HSR) System
The HSR system is sometimes displayed on food packaging. It shows a product’s star rating based on its nutritional profile. This rating takes into account total energy, sodium, saturated fat, sugar, protein, fiber, fruit and vegetable content, and more. For example, some brands of chunk light tuna contain a health-star rating of 4.5.
Nutri-Score
Nutri-Score is a five-color rating system listed on some food labels based on the British Food Standards Agency’s nutrition profiles. It rates foods from healthy to unhealthy by assigning a letter grade of A-E. A is the most nutritious based on the evidence available and E is the least nutritious. Examples of A-rated foods include some veggie burgers and other plant-based items.
Allergens on Food Labels
Identifying potential allergens in foods is essential for individuals with food allergies.
Identifying Allergens
The FDA has identified the following eight major food allergens:
- Soybeans
- Wheat/gluten
- Crustacean shellfish
- Milk
- Peanuts
- Tree nuts
- Fish
- Eggs
These are common allergens listed on food labels, making it easier for people with allergies to avoid potentially life-threatening allergic reactions.
Gluten Labeling
Foods entirely free from gluten can state ‘gluten-free’ on food labels. This is highly beneficial for individuals with gluten sensitivity or celiac disease.
However, if a product doesn’t specify it’s gluten-free, look for signs of gluten (barley, wheat, rye, malt, oats, brewer’s yeast, etc.) on the food label’s ingredient list.
‘May Contain’ Labeling
The ‘may contain’ phrase on a food label means the product might contain food allergens because of potential cross-contamination at a manufacturing facility that makes allergen-containing products.
Country of Origin on Food Labels
The country of origin on food labels is beneficial for numerous reasons.
Importance of Origin Labeling
Country of origin labeling (COOL) is a labeling law that requires retailers to identify the country of origin associated with covered commodity foods. These may include:
- Chicken
- Ground lamb
- Goat
- Wild and farm-raised fish and shellfish
- Peanuts
- Pecans
- Macadamia nuts
- Perishable agricultural commodities
- Ginseng
Consumers have a right to know where imported foods come from.
The FDA makes decisions that help manage potential risks linked to importing foods into the United States.
Priority Foods vs. Imported Foods
Priority foods require country of origin labeling, while non-priority foods do not. Examples of priority foods include:
- Meats
- Seafood
- Fruits
- Vegetables
- Breads
- Milks
- Juices
- Cereals
- Nuts
- Honey
- Sauces
Examples of non-priority food categories include:
- Coffees
- Teas
- Confectioneries
- Biscuits
- Seasonings
- Bottled water
- Alcohol
- Snack foods
- Soft drinks
- Sports drinks
Non-priority foods simply require a statement regarding the location a food was produced, packed, made, or grown.
Other Symbols and Certifications
Additional symbols and certifications to be aware of include:
- Organic: meets FDA organic food standards
- Fair trade: follows strict environmental, economic, and social standards
- Natural: contains no artificial or synthetic ingredients
- Kosher: foods or drinks that follow Jewish dietary laws
- Non-GMO: contains no genetically modified foods or ingredients
- Gluten-free: contains no gluten or risks of cross contamination
- Certified vegan: contains only plant-based ingredients
- Heart-check symbol: meets the American Heart Association’s heart-healthy guidelines
Recognizing these symbols on food labels is beneficial for individuals who must avoid specific foods or ingredients and those desiring optimal health.
Kilojoule (Energy) Labeling on Unpackaged, Ready-to-Eat Foods
Consuming an appropriate number of calories is crucial for maintaining an ideal weight while meeting daily nutritional needs.
Understanding Kilojoule Labeling
Food labels on packaged products contain the number of calories present in each serving. This is helpful for calorie-conscious consumers, particularly those trying to lose weight. Calories requirements vary based on age, gender, activity level, and weight-management goals.
Examples and Applications
Interpreting energy labels involves analyzing the calorie content of each portion and determining how many servings are present in the total amount of food consumed. Calorie analyses also allow comparison between similar food items.
Tips for Decoding Food Labels
Consider the following tips to help decode food labels, making the most out of the information provided to maximize health outcomes.
5 Essential Tips
Five tips to consider for interpreting food labels include:
- Don’t Neglect Ingredient Lists - Read food label ingredient lists carefully to determine if the foods consumed contain food allergens or additives — such as artificial colors, sweeteners, or flavorings.
- Decode Serving Sizes - The calories, macronutrients, and micronutrients listed on food labels are based on one serving size, not on the entire food package. Some labels list nutritional information for one serving AND the entire package, box, or bottle. Become familiar with standard serving sizes and servings listed on favored food products.
- Consider Added Sugar Content - Food labels list both total sugar and added sugars. Natural sugars are present in fruits, vegetables, and milk products; they are much healthier than added sugars. To optimize health, choose foods containing natural sugars instead of added sugars whenever possible and limit added sugar to 10% (or less) of total calories.
- Focus on Protein and Fiber - Protein and fiber are vital nutrients that positively impact health in several ways. These two essential nutrients help boost satiety, aiding in healthy weight management. some text
- Protein enhances muscle, bone, hair, skin, and nail health.
- Fiber optimizes gastrointestinal health and reduces the risk of heart disease. Fiber recommendations are 25-30 grams daily.
- Pay Attention to Fats - Some fats are healthier than others. some text
- Look for foods containing mainly unsaturated dietary fat, particularly plant-based fat sources (nuts, seeds, nut butters, olive oil and other plant oils, avocados, etc.) or fatty fish.
- Limit high-fat meats and full-fat dairy products, as saturated fat may raise cholesterol and the risk of heart disease.
Where to Get Help - Resources and Support
Individuals who need extra support or guidance for decoding food labels can utilize the following resources:
- United States FDA
- FDA health educator’s nutrition tool kit
- Nutrition facts label continuing education for physicians
- Food label continuing education for pediatricians
- Center for Food Safety and Applied Nutrition (CFSAN) education resource library
- USDA information hotline
- USDA MyPlate
- Food Allergy Research and Education for food labeling issues
- USDA Food Safety and Inspection Service to report problems with foods
- USDA Meat and Poultry Hotline
- Academy of Nutrition and Dietetics
Become familiar with food labels, nutrition requirements, and helpful resources to optimize nutritional intake and overall well-being.
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Key Takeaways
- Food labels display important information about a food’s nutritional value, health claims, and ingredients.
- Decoding food labels is vital to maximize nutritional intake, plan healthy menus, and reduce the risk of chronic diseases and other medical concerns.
- Carbohydrates and protein each contain 4 calories per gram and dietary fat provides 9 calories per gram.
- Food labels help people with dietary restrictions, concerns about potentially dangerous food additives, and food allergies identify foods to avoid.
- Use food label knowledge and resources to make healthy food choices, optimize health, and lessen the risk of chronic diseases.
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