February 2020 1

Making healthy dietary choices can help you feel your best and stay active. It 

can also help you lower your risk of developing some health conditions that are 

common among older adults. 

The U.S. Food and Drug Administration (FDA) has a tool to help you make 

informed food choices that can have positive effects on your health and wellness. 

It is called the Nutrition Facts label and you can find it on packaged foods and 

beverages. Read this booklet to learn how to use the Nutrition Facts label.

Using the Nutrition Facts Label: 

FOR OLDER ADULTS

www.fda.gov/nutritioneducation
February 2020 2

UNDERSTANDING THE 

NUTRITION FACTS LABEL

Servings Per 

Container Serving Size

Calories

% Daily Value 

(%DV)

www.fda.gov/nutritioneducation
February 2020 3

The following key terms are intended to 

make it easier for you to use the Nutrition 

Facts labels to make informed food choices.

Servings Per Container shows the total 

number of servings in the entire food 

package or container. One package of food 

may contain more than one serving. For 

example, if you eat or drink two servings, you 

are getting double the calories and double 

the nutrients that are listed on the label.

Serving Size is based on the amount 

of food that is usually eaten at one time. 

Serving size is not a recommendation of 

how much to eat. The nutrition information listed on the label is usually based 

on one serving of the food; however, some containers may also have nutrition 

information listed for the entire package. 

Calories refers to the total number of calories in a serving of the food. To achieve 

or maintain a healthy body weight, balance the number of calories you eat and 

drink with the number of calories your body uses.

2,000 calories a day is used as a general guide for nutrition advice. Your 

calorie needs may be higher or lower and vary depending on your age, sex, 

height, weight, and physical activity level. Check your calorie needs at 

www.ChooseMyPlate.gov/MyPlatePlan.

UNDERSTANDING THE 

NUTRITION FACTS LABEL

www.fda.gov/nutritioneducation
February 2020 4

% Daily Value (%DV) shows how much a nutrient in a serving of the food 

contributes to a total daily diet. The Daily Values are reference amounts (in grams, 

milligrams, or micrograms) of nutrients to consume or not to exceed each day. 

Use the %DV to determine if a serving of the food is high or low in an individual 

nutrient. You can also use the %DV to compare food products (make sure the 

serving size is the same). For example, if you eat one serving of a food and it 

provides 10% DV of dietary fiber, then for that day, you have eaten 10% of your 

dietary fiber daily goal.

UNDERSTANDING THE NUTRITION FACTS LABEL

5% DV or less of a 

nutrient per serving 

is considered low

As a 

general 

guide:

20% DV or more of a 

nutrient per serving 

is considered high

www.fda.gov/nutritioneducation
February 2020 5

Nutrients are substances in your food that keep 

your body working well. Eating too much or too 

little of some nutrients may increase your risk of 

certain chronic diseases, such as heart disease 

and high blood pressure.

Older adults have different nutritional needs 

than other age groups. The Nutrition Facts label 

can help you monitor some of the nutrients in 

your diet. 

This booklet gives some basic facts about the 

nutrients commonly seen on the Nutrition Facts 

label. Use this booklet to help you talk to your 

healthcare provider about which nutrients you 

should track closely for your overall health. 

Visit www.ChooseMyPlate.gov for more 

information on making healthy food choices.

NUTRIENTS AND YOUR NEEDS

Higher in dietary fiber, vitamin D, 

calcium, and potassium.

More often, look for packaged foods that are:

Lower in saturated fat, 

sodium, and added sugars.

www.fda.gov/nutritioneducation
February 2020 6

Many older adults do not get the recommended amount of these nutrients. More 

often, compare and choose foods to get more of these nutrients on most days.

Dietary fiber is a type of carbohydrate that cannot be easily digested. It can 

speed up the movement of food and waste through the body increasing the 

frequency of bowel movements. Diets higher in dietary fiber may reduce the risk 

of developing cardiovascular disease. 

The Daily Value for dietary fiber is 28 grams (g) per day.*

Calcium is a mineral that is important for bone health. It also helps with muscle 

and nerve function, blood clotting, and hormone secretion. Diets higher in 

calcium can reduce the risk of developing osteoporosis (weak and brittle bones). 

The Daily Value for calcium is 1,300 milligrams (mg) per day.* 

Vitamin D helps your body absorb calcium and is 

important for bone health. It also plays a role in blood 

pressure management, hormone production, and 

immune and nervous system function. Diets higher in 

vitamin D can reduce the risk of developing osteoporosis 

(weak and brittle bones). 

The Daily Value for vitamin D is 20 micrograms (mcg) 

per day.*

Potassium is a mineral that helps with fluid balance 

and heart, muscle, and nervous system function. 

The Daily Value for potassium is 4,700 mg per day.* 

GET MORE OF THESE NUTRIENTS: 

Dietary Fiber, Vitamin D, Calcium, and Potassium

*Based on a 2,000-calorie daily diet.

www.fda.gov/nutritioneducation
February 2020 7

Most older adults get too much of these nutrients. More often, compare and 

choose foods to get less of these nutrients each day.

Saturated fat is found in higher amounts in animal products. An exception is 

seafood, which is generally low in saturated fat. Unsaturated fats are found in 

higher amounts in plant-based oils (e.g., canola and olive oils), nuts, seeds, and 

seafood. Diets in which unsaturated fats are eaten in place of saturated fats and 

within the recommended daily limits for calories, are associated with a reduced 

risk of developing cardiovascular disease. 

The Daily Value for saturated fat is less than 20 g per day.*

Sodium is a mineral and is commonly found in table salt and in many 

commercially processed, packaged and prepared foods. The body needs 

sodium in relatively small amounts. Sodium is important for fluid balance as well 

as muscle and nervous system function. Diets higher in sodium are associated 

with an increased risk of developing high blood pressure, which can raise the 

risk of heart attacks, heart failure, stroke, kidney disease, and blindness. Since 

blood pressure often rises with age, limiting your sodium intake becomes even 

more important each year. 

The Daily Value for sodium is less than 2,300 mg per day.*

Added sugars includes sugars that are added during the processing of foods 

(such as sucrose or dextrose), foods packaged as sweeteners (such as table 

sugar), sugars from syrups and honey, and sugars from concentrated fruit or 

vegetable juices. Diets high in calories from added sugars can make it harder to 

meet nutrient needs while staying within calorie limits. 

The Daily Value for Added Sugars is less than 50 g per day.*

GET LESS OF THESE NUTRIENTS: 

Saturated Fat, Sodium, and Added Sugars

*Based on a 2,000-calorie daily diet.

www.fda.gov/nutritioneducation
February 2020 February 2020 8

The nutrition information listed on the label is usually based 

on one serving of the food. When comparing calories and 

nutrients in different foods, check the serving size to make a 

correct comparison.

And remember, it is common for a food package or beverage 

to have more than one serving.

2,000 calories a day is used as a general guide for nutrition 

advice. However, your calorie needs may be higher or lower 

and depend on your age, sex, height, weight, and the amount 

of physical activity you get each day. Talk to your healthcare 

provider about your calorie and nutrition needs, as you age. 

Visit www.ChooseMyPlate.gov/MyPlatePlan and talk to your 

healthcare provider to see what calorie range is right for you.

The %DV can help you look for foods to decide which is the 

better choice for you. 

Older adults should more often look for foods with a higher 

%DV of dietary fiber, vitamin D, calcium, and potassium. Older 

adults should also more often look for foods with a lower 

%DV of saturated fat, sodium, and added sugars. Talk to your 

healthcare provider about which nutrients you should track 

closely for your overall health.

USE THE NUTRITION FACTS LABEL 

TO MAKE HEALTHY CHOICES: 3 TIPS

For more information, contact the U.S. Food and Drug Administration, Center for Food Safety and Applied Nutrition’s Food and 

Cosmetic Information Center at 1-800-SAFEFOOD (toll free), Monday through Friday 10 AM to 4PM ET (except Thursdays 

from 12:30 PM to 1:30 PM ET and Federal holidays).

To learn more about the Nutrition Facts label, go to: www.fda.gov/nutritioneducation

Check the 

Servings.

Know Your 

Calorie 

Needs.

Use % Daily 

Value as a 

Guide.

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