The Nutrition Facts Panel is based on a 2000-calorie diet and applies to people 4 years of age and older. It includes serving size, servings per container, calories, total fat, saturated fat, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, protein, vitamins A and C, calcium, and iron. Most labels will also list trans fat, and some will voluntarily list additional vitamins and minerals.
- Serving size. Take a close look at the serving size, because that is what all the nutrition information is based on. If you eat more than the serving size, you're getting more calories than the label lists, and if you eat less than the serving size, you're getting fewer calories and other nutrients.
- Daily value. The percentage Daily Value (DV) shows how a food contributes to a 2000-calorie diet, which may or may not apply to your individual goals, but it does give a ballpark idea of how a food fits into an overall day's diet.
If a single snack food supplies 50% of the day's sodium, even if that number is for a 2000-calorie diet, it tells you that if you choose to eat that food, You'll need to keep the sodium down in the rest of the foods you eat that day.
For fiber, protein, vitamins, and minerals, if a food has 10% to 19% DV, it may qualify to say it's a "good" source of that nutrient; for 20% DV or higher, it may qualify to say it's a "great," "excellent," or "rich" source.
- Ingredient statement. Ingredients are in order by weight from high to low. If the first ingredient is whole wheat, it's a good sign. On the other hand, if it's sugar, you may want to think twice about that food. The eight major allergens will also be listed here (wheat, eggs, fish, shellfish, milk, tree nuts, peanuts, and soy).
How Many Calories in Beans And Legumes?
Item Serving: Size: Calories: Protein: Carb: Fiber: Sugar: Total: Fat: Sat: Fat: Sodium