How to Read Nutrition Labels

Nutrition labels tell you everything you need to know about the product you're eating. Taking a few seconds to read them over can yield many benefits. Awareness of what you're eating is the first step in maintaining a healthy, balanced diet.

Benefits of reading nutrition labels:

  • Calorie control

  • Easily monitor vitamin and nutrient intake

  • Food allergy awareness

Serving Size & Servings Per Container

Serving size and servings per container are located at the top of the nutrition facts. The serving size is very important, as all the information that follows it is based on it. Keep in mind that if you consume double the amount listed as the serving size, you have consumed two servings. Servings per container lets you know exactly how many servings are contained in the whole package of food.


Calories are very important to look at when reading nutrition labels, as they let you know how much energy is contained in one serving. Calories From Fat lets you know how many of those calories come from fat. You should always be aware of your calorie intake, as this is how you can lose, gain, or maintain your desired weight.

Percent Daily Value

Percent Daily Value shows the percentage of nutrients the food serving has, which is based on a 2,000 calorie diet.


Total Fat
Total Fat lets you know the amount of fat within a serving of food. To reduce the risk of heart disease, it is important to eat foods with low saturated fats and trans fats.

Cholesterol & Sodium
Eating less cholesterol can reduce the risk of high blood pressure and high cholesterol.

Total Carbohydrates
Close attention should be payed to carbohydrates, specifically sugars and dietary fibers. Fiber is an important part of any diet, as it aids in digestion. Sugars should be consumed in moderation.

Protein is important, since it is a building block for blood cells. Protein plays an important role in any diet.

Vitamins & Minerals

By making sure you eat food with vitamins and minerals, you can lower your chance at certain diseases.

Market Basket Knows Nutrition

At Market Basket, our knowledgeable associates are prepared to assist you in finding foods that fit your dietary needs. If you have any questions or concerns, you can contact us or swing by your local Market Basket.