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1.8.7: Nutrition Facts Label

  • Page ID
    88017
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    Ingredient Lists, Water, Antioxidants, and Food Labels

    Food labels can help you understand what is in the foods and beverages you choose. In addition to the Nutrition Facts label, the ingredient list can provide helpful clues about added sugars, whole grains, fats, and how processed a food may be.

    The goal is not to label foods as “good” or “bad,” but to build awareness and make choices that support your overall eating pattern, health needs, culture, preferences, and budget.

    Ingredient List

    The ingredient list is usually found near the Nutrition Facts label. Looking at the ingredients is a helpful way to understand what is in the food you are eating.

    Ingredients are listed in descending order by weight. This means the first ingredients are present in the largest amounts. For example, if sugar is listed as one of the first ingredients, the food may be higher in added sugar. If you are looking for more whole grains, look for words such as whole grain, whole wheat, or whole oat near the beginning of the ingredient list.

    If the first ingredients include added sugars, refined grains, or hydrogenated oils, the product may be more highly processed and less nutrient-dense. This does not mean one food determines your overall health, but it can help you compare options and make informed choices.

    Label Reading Tip: Added sugars can appear under many different names.

    Learning to recognize these names can help you better understand the amount and type of sweeteners in packaged foods and beverages.

    Common Names for Added Sugars

    Types of sugar: beet sugar, brown sugar, cane sugar, caster sugar, coconut sugar, date sugar, golden sugar, invert sugar, muscovado sugar, raw sugar, evaporated cane juice, and confectioner’s sugar.

    Types of syrup: carob syrup, golden syrup, high-fructose corn syrup, honey, agave nectar, malt syrup, maple syrup, oat syrup, rice syrup, and rice bran syrup.

    Other added sugars: barley malt, molasses, cane juice crystals, corn sweetener, crystalline fructose, dextran, malt powder, fructose, fruit juice concentrate, glucose, maltodextrin, and maltose.

    Your Food Label: Ingredient List

    Use the ingredient list on your food label to answer the questions below.

    • What are the first five ingredients listed?
    • Because ingredients are listed from most to least, what do the first few ingredients tell you about the food item?
    • Do you see whole grains, added sugars, refined grains, hydrogenated oils, or other ingredients you recognize?
    • Are there ingredients listed that you are not familiar with? If so, look them up using a credible source.

    Water

    Water is not listed on the Nutrition Facts label, but it is essential for health. Water helps regulate body temperature, supports digestion, transports nutrients, supports kidney function, and helps maintain normal body processes.

    Hydration needs vary based on age, body size, activity level, climate, health status, pregnancy or breastfeeding status, and the types of foods and beverages a person consumes. Some foods, especially fruits, vegetables, soups, and other high-water foods, also contribute to total fluid intake.

    General total water intake recommendations include water from beverages and foods. The Institute of Medicine established adequate intake levels of about 3.7 liters per day for adult men and about 2.7 liters per day for adult women. Individual needs may be higher or lower.

    Hydration Tip: Plain water is usually the best everyday beverage choice.

    Choosing water more often instead of sugar-sweetened beverages can support hydration while reducing added sugar intake.

    Antioxidants

    Antioxidants are substances that may help protect cells from damage related to oxidative stress. Examples include vitamin C, vitamin E, selenium, and carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin.

    Vegetables, fruits, nuts, seeds, legumes, and whole grains contain antioxidants and many other beneficial compounds. Diets rich in fruits and vegetables are associated with lower risk for many chronic diseases.

    It is important to understand that antioxidants from whole foods are not the same as antioxidant supplements. Research has not consistently shown that antioxidant supplements prevent chronic disease, and some high-dose supplements may be harmful for certain people. For most people, the best approach is to get antioxidants through a varied eating pattern that includes many plant-based foods.

    Organic and Bioengineered Foods

    Along with reviewing the food label on packages, you may also see statements such as “organic,” “made with organic ingredients,” “bioengineered,” or “Non-GMO.” It is helpful to understand what these statements mean.

    Organic Labeling

    Organic labeling refers to how a food was produced. Organic products must follow agricultural practices that support resource cycling, ecological balance, soil and water quality, limited use of synthetic materials, and biodiversity.

    Organic does not automatically mean a food is more nutritious or healthier. For example, organic cookies are still cookies. The label tells you about production practices, not whether the food is nutrient-dense.

    Four Organic Label Categories

    100 Percent Organic: Used for products that contain 100% organic ingredients, excluding salt and water.

    Organic: Used for products that contain at least 95% organic ingredients, excluding salt and water.

    Made with Organic _____: Used for products that contain at least 70% organically produced ingredients, excluding salt and water.

    Specific Organic Ingredients: Products with less than 70% organic content may identify specific organic ingredients in the ingredient list.

    Bioengineered Foods

    The terms “bioengineered,” “genetically modified organism,” “GMO,” and “genetic engineering” are often used interchangeably in everyday language and marketing. Under U.S. law, the term used for disclosure is bioengineered.

    The National Bioengineered Food Disclosure Standard defines bioengineered foods as foods that contain detectable genetic material that has been modified through certain laboratory techniques and cannot be created through conventional breeding or found in nature.

    Current scientific evidence indicates that approved bioengineered foods on the market are considered safe to eat. However, some consumers may still choose foods based on personal values, environmental concerns, farming practices, or preference. Reading labels can help consumers make informed choices.

    Mini Self-Check

    Which statement best reflects current food label guidance?

    A. If a food has a long ingredient list, it is automatically unhealthy.
    Not necessarily. A long ingredient list may suggest more processing, but it is better to look at the overall nutrition profile, ingredients, and how often the food is eaten.
    B. Ingredient lists can help identify added sugars, whole grains, and types of fats.
    Correct. Ingredient lists are useful tools for understanding what is in a food and comparing similar products.
    C. Organic always means a food is more nutritious.
    Organic labeling describes production practices. It does not automatically mean a food is more nutrient-dense.

    This page titled 1.8.7: Nutrition Facts Label is shared under a CC BY-SA 4.0 license and was authored, remixed, and/or curated by Sally Baldwin (Foothill College) .

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