Would you like to know what's in your food? 

Simply search for foods in the box below, adjust the serving size and all the 
nutritional facts are automatically displayed for you!
(Go back to Recipes)

Check serving size and total calories per serving:
Look at the serving size and how many servings you’re really consuming. If you double the servings you eat, you double the calories and nutrients, including the Percent Daily Value (% DV).

Limit the first 4 nutrients on the list above (Saturated fat, trans fats, cholesterol and sodium):
Remember, you need to limit your total fat to no more than 56–78 grams a day — including no more than 16 grams of saturated fat, less than two grams of trans fat, and less than 300 mg cholesterol (for a 2,000 calorie diet). 

Get enough of these nutrients (Fiber, Vit A, C, Calcium and Iron): 
Make sure you get 100 percent of the fiber, vitamins and other nutrients you need every day.

Quick guide to % DV:
The % DV section tells you the percent of each nutrient in a single serving, in terms of the daily recommended amount. 
As a guide, if you want to consume less of a nutrient (such as saturated fat, cholesterol or sodium), choose foods with 5% or less of that nutrient. If you want to consume more of a nutrient (such as fiber), seek foods with  20% or more of the nutrient.
Remember that the information shown in this panel is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight. 
There is no % DV shown for trans fat on the panel because the U.S. Food and Drug Administration (FDA) does not have enough scientific information to set this value. We recommend eating less than 20 calories or (less than two grams of trans fat) a day – that’s less than 1 percent of your total daily calories (for a 2,000-calorie-a-day diet).

When the Nutrition Facts panel says the food contains “0 g” of trans fat, it means the food contains less than 0.5 grams of trans fat per serving.
When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it actually means that the food does contains trans fat, but less than 0.5 grams of trans fat per serving. 
So if you eat more than one serving, you could quickly reach your daily limit of trans fat.

In addition to the Nutrition Facts label, a lot of foods today also come with nutrient content claims provided by the manufacturer. These claims are typically featured in ads for the foods or in the promotional copy on the food packages themselves. They are strictly defined by the FDA. The chart below provides some of the most commonly used nutrient content claims, along with a detailed description of what the claim means:

If a food claims to be
Calorie free

Sugar free

Fat free

Low fat

Reduced fat or less fat

Low in saturated fat

Lean

Extra Lean

Light (lite)


Cholesterol free

Low cholesterol

Reduced cholesterol

Sodium free or no sodium

Very low sodium

Low sodium

Reduced or less sodium

High fiber

Good source of fiber       

 Source: www.heart.org

It means that one serving of the product contains
Less than 5 calories.

Less than 0.5 grams of sugar.

Less than 0.5 grams of fat.

3 grams of fat or less.

At least 25% less fat than the regular product.

1 gram of saturated fat or less, max15% of the calories coming from Saturated fat.                                    
Less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol.

Less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol.

At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product.

Less than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat.

20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat.

At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat.
Less than 5 milligrams of sodium and no sodium chloride in ingredients.

35 milligrams or less of sodium.

140 milligrams or less of sodium.

At least 25 percent less sodium than the regular product.

5 grams or more of fiber.

2.5 to 4.9 grams of fiber.