How to understand the numbers on a food label
Start with the portion, then read one line at a time.
On a US label, first find serving size and servings per pack. The next lines give calories and amounts of nutrients, such as fat and sodium.
% Daily Value, or %DV, compares a serving with a daily reference amount. It is not a personal target.
An example food has 10% DV for sodium per serving. Two servings give 20% DV. This is a way to read the pack, not a full diet plan.
- Check whether a column is per serving or per pack.
- Choose one line you want to understand.
- Ask ChatGPT what that line means, using the printed value and unit.
- Compare the reply with the pack and the FDA guide below.
Explain this made-up US label: one serving has 10% Daily Value for sodium. What does % Daily Value mean? What is it for two servings? Do not set a diet plan.
Paste the message into ChatGPT, then fill in any blanks before you send it. ChatGPT opens in a new tab. Opening it does not send the message.
Labels differ by country. Tell ChatGPT which country's label you are reading.
Sources and more help
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