Is the label serving size a recommended portion?

No. It is a standardised reference amount so shoppers can compare similar foods. What you choose to eat is your portion, and it can be more or less than one serving.

What does %DV mean on a nutrition label?

It shows how much of a daily reference amount of that nutrient one serving provides, based on a 2,000-calorie diet. The FDA treats 5% or less as low and 20% or more as high.

Do front-of-package claims mean anything?

Some do. Nutrient content claims such as "low sodium" or "high in fiber" are defined in federal regulation. Others, like "natural", have no single federal nutritional definition, so the panel matters more than the phrase.

Do I need an account to use the decoder?

No. The claim lookup on this page is free and anonymous. Reading a photo of a label you are holding, and saving the result, happens inside the app.

Nutrition label decoder: read any package with confidence

A nutrition label answers more questions than most people realise, once you know the reading order. This page teaches that order in plain words, and lets you look up what common package claims legally mean before you buy anything.

The claim lookup below is free and needs no account. Reading a photo of your own label, and saving what you learned, happens in the app after you sign in.

Open in the app Read the lessons

Look up a package claim

Free, no account, nothing stored. Search a phrase you saw on a package to see whether it has a federal definition and what it leaves out.

Common claims

How it works

1.Start with the serving size
Every number on the panel refers to one serving, which is a reference amount for comparison rather than a recommendation of how much to eat. If you eat two servings, double every line.
2.Read the % Daily Value column
%DV shows how much one serving contributes to a daily reference intake based on a 2,000-calorie diet. The FDA describes 5% DV or less as low and 20% DV or more as high for a nutrient.
3.Check the nutrients you actually care about
Most people get more from three lines than from the whole panel: added sugars, sodium, and dietary fiber. Pick the one that matters for the decision in front of you.
4.Turn the package over
The ingredient list is ordered by weight, so the first few ingredients tell you what the food mostly is. Sugars and sodium appear there under many different names.
5.Decode the front-of-package claim
Phrases like "good source of fiber" or "low sodium" are defined in federal regulation and tied to a reference amount. Others, such as "natural", have no single federal nutritional definition. The decoder below tells you which is which.

A worked example

Two granola bars, side by side

Bar A lists 1 bar (40 g) per serving, 8 g added sugars and 3 g fiber. Bar B lists 2 bars (56 g) per serving, 9 g added sugars and 4 g fiber. Bar B looks similar until you notice its serving is two bars: eating one bar puts it near 4.5 g added sugars, and eating the whole package doubles both lines. Same shelf, different question — and the answer came from the serving size, not the front of the box.

What this tool cannot do

Label reading tells you what is in a food, not whether it fits your day. Only you can decide that.
%DV uses one general 2,000-calorie reference. Your own needs may be higher or lower.
Regulated claim definitions change. Every entry in the decoder cites the FDA or USDA page it came from so you can check the current wording.

Privacy. The claim lookup runs in your browser and stores nothing. Label photos you upload in the app are private to your account, and you can delete a saved food lesson and its photo at any time.

Health note. This is nutrition education, not medical advice. If you are managing blood pressure, kidney or heart conditions, diabetes, a food allergy, pregnancy, or medications that interact with food, ask your clinician or a registered dietitian for targets that fit you.

Questions people ask

Is the label serving size a recommended portion?: No. It is a standardised reference amount so shoppers can compare similar foods. What you choose to eat is your portion, and it can be more or less than one serving.
What does %DV mean on a nutrition label?: It shows how much of a daily reference amount of that nutrient one serving provides, based on a 2,000-calorie diet. The FDA treats 5% or less as low and 20% or more as high.
Do front-of-package claims mean anything?: Some do. Nutrient content claims such as "low sodium" or "high in fiber" are defined in federal regulation. Others, like "natural", have no single federal nutritional definition, so the panel matters more than the phrase.
Do I need an account to use the decoder?: No. The claim lookup on this page is free and anonymous. Reading a photo of a label you are holding, and saving the result, happens inside the app.

Where to go next

Nutrition Tutor provides general educational information and is not a substitute for medical advice, diagnosis, or treatment. Consult a qualified healthcare professional regarding personal health needs.