Why Food Labels Are Confusing (On Purpose)

Food manufacturers want their products to stand out. That means they use buzzwords like “low fat,” “gluten-free,” or “natural”, on their food labels, even when those claims don’t mean much nutritionally. These marketing tricks can mislead you into thinking that something is healthier than it really is.

“Food labels are designed to sell, not necessarily to inform,” explains a Berry Street Registered Dietitian. “Knowing how to read the fine print on food labels helps you make decisions based on facts, not hype.”

Your Label-Reading Cheat Sheet

1. Start with the Serving Size

The numbers on a nutrition label (calories, fat, protein, etc.) are based on a single serving. But the "serving size" may be different from what you’d eat.

For example, a bag of granola may list the serving size as 1/4 cup. If you eat a full cup, you’re getting four times the sugar, fat, and calories listed.

Tip: When learning how to read a food label, always check the serving size and adjust your expectations accordingly.

2. Scan the Ingredients List

On a food label, the ingredients are listed in order of quantity, from highest to lowest. If sugar or refined flour shows up first or second, that’s the bulk of what you’re eating.

Look out for ultra-processed ingredients like:

• Added sugars (see below)

• Artificial colors and flavors

• Hydrogenated oils

The shorter the ingredient list is, the better the food is for you.

3. Watch for Added Sugars

The label must now show both total sugars and added sugars. Added sugars include things like:

• Corn syrup

• Brown rice syrup

• Cane juice

• Maple syrup

• Honey (yes, even natural sugars count here)

Over time, a high intake of added sugars is linked to weight gain, insulin resistance, and inflammation (Harvard T.H. Chan School of Public Health). Learn more about supporting your metabolism with our anti-inflammatory meal plan.

Tip: Women should aim for no more than 25g of added sugar, and men should aim for no more than 36g of added sugar per day. (American Heart Association).

4. Use % Daily Value Wisely

The % Daily Value (%DV) on a nutrition label gives you a quick way to see how much a nutrient contributes to your daily needs. It’s a simple way to help you make better choices with just a glance.

• 5% DV or less = is considered low

• 20% DV or more = is considered high

This is can be especially helpful if you are:

• Limiting saturated fat, sodium, and added sugars

• Prioritizing fiber, calcium, iron, potassium, and vitamin D

Common Front-of-Package Traps

Often, food packaging labels use bold claims, eye-catching colors, and buzzwords to grab your attention, but just because something looks or sounds healthy, it doesn’t mean it actually is. Be skeptical of labels that say:

• “Natural” — This term is not regulated and doesn’t guarantee anything about the product’s health value.

• “Light” or “Lite” — Might mean fewer calories, but often means more artificial sweeteners or added sodium.

• “Made with whole grains” — Unless whole grains are one of the first ingredients, this claim doesn’t mean much.

• “Sugar-free” — May contain sugar alcohols that can cause digestive upset in sensitive individuals.

Labels for Special Diets (That Can Still Be Misleading)

If you’re following a gluten-free, dairy-free, or low-carb diet, learning how to read food labels can be very helpful, but it’s important to understand exactly what they are telling you. 

A "gluten-free" cookie is still a cookie. A "keto" bar can still be ultra-processed.

“Just because a product fits your diet doesn’t automatically make it nutritious,” says Bridget Isaacs, MS, RDN, CLEC. “Processed foods in moderation can be a part of your intake, but eating whole foods matters.”

Focus on whole-food ingredients first, and use packaged foods as a supplement, and not the base of your diet. If you’re dealing with conditions like PCOS or have blood sugar concerns, explore our PCOS nutrition guide.

How a Dietitian Can Help

Learning how to read food labels gets easier with practice, but it can still be confusing. A Registered Dietitian can:

• Help you set personalized nutrition goals

• Show you how to use labels for your specific health conditions (like PCOS, blood sugar imbalance, or IBS)

• Take the stress out of grocery shopping

Do you want help putting this into practice? Book a session with a Berry Street dietitian and learn how to use food labels to reach your real-life goals.

Don’t Skip the Fine Print

You don’t need to become a food scientist to make smarter choices, you just need to be a more informed reader.

Labels won’t tell you everything, but they can help you:

• Spot overly processed options

• Identify hidden sugars

• Prioritize real, whole-food ingredients

Over time, label reading becomes second nature and an excellent tool for more empowered, intentional eating.

Recap

Frequently Asked Questions

1. What is the 5/20 rule in reading a food label?

The 5/20 rule is a quick way to assess whether a food is low or high in a particular nutrient. If the Percent Daily Value (%DV) is 5% or less, it’s considered low, and this is ideal for nutrients like saturated fat, sodium, or added sugars. If the %DV is 20% or more, it’s considered high, which is great for nutrients that you want more of, like fiber, calcium, or iron.

2. What are three common mistakes people make when reading a food label?

One common mistake is skipping over the serving size, which can lead to underestimating calories and nutrients if you eat more than one serving. Another is focusing only on the calorie count without considering where those calories come from. A third mistake is trusting front-of-package claims like “low-fat” or “made with whole grains” without checking the actual ingredients and nutrition facts to get the full picture.

3. What does 15% or more DV mean?

When a food has 15% or more of the Daily Value (%DV) for a nutrient, it’s generally considered a good source of that nutrient. For example, if a product has 15% DV of calcium, it provides a helpful amount toward your daily calcium needs. This can be useful when looking to boost your intake of nutrients like fiber, iron, or vitamin D.

4. What do you recommend when reading food labels as a beginner?

If you’re just starting out, begin with the serving size at the top of the Nutrition Facts panel to see how large of a serving the numbers apply to. Then, check the total calories and look at the % Daily Values to see if the nutrients are low (5% or less) or high (20% or more). Try to limit nutrients like saturated fat, sodium, and added sugars, and choose foods with more fiber, vitamins, and minerals. Lastly, scan the ingredient list to understand what’s really in the food. Shorter, simpler lists are usually a good sign.