10 Things I Check First on the Nutrition Label, According to a Dietitian

Serving Size:

Understanding the serving size is crucial for accurate nutrient intake assessment. All other values on the label are based on this serving size.


The total calorie content per serving is important for managing overall energy intake.


Examining the amounts of protein, carbohydrates, and fats can help in evaluating the balance of macronutrients in the product.

Sugar Content:

Identifying the amount of added sugars is essential, as excessive sugar intake can contribute to various health issues.

Dietary Fiber:

Adequate fiber intake is crucial for digestive health. Dietitians often check the fiber content to assess the product's contribution to daily fiber needs.


Monitoring sodium intake is important, especially for individuals with hypertension or those aiming to reduce their overall salt intake.

Vitamins and Minerals:

Checking the presence and percentage of daily values for essential vitamins and minerals.

Ingredient List:

Examining the ingredient list can provide insights into the quality of the food. Dietitians look for whol.


Identifying potential allergens is crucial, especially for individuals with food allergies or sensitivities.

Saturated Fat:

Monitoring the types of fats, especially trans fats and saturated fats, is important for heart health.

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