Read a Nutrition Facts label in plain words

Paste the numbers from a package; get servings, % Daily Value and the FDA's "get more of / get less of" nutrients explained simply.

What it does

No bot required. The FDA's Nutrition Facts label starts with servings per container and serving size — every calorie and nutrient number is for one serving, so if you eat two, double them. Calories measure energy; 2,000 a day is only a general guide. The FDA's % Daily Value (%DV) puts nutrients on a 0–100% scale for the day: about 5% DV or less is low, 20% DV or more is high. More often choose foods higher in dietary fiber, vitamin D, calcium, iron and potassium, and lower in saturated fat, sodium and added sugars. Total Sugars include natural sugars (like in fruit and milk) plus Added Sugars; Added Sugars are the ones to watch. Trans fat and Total Sugars usually have no %DV — use the gram amounts. Paste the label numbers into any chat AI (no need for the brand story) and it explains them in plain words and helps you compare two products with the same serving size. It is not medical or diet advice; your doctor or a registered dietitian comes first if you have a condition.

Copy-paste prompt

No bot needed: paste this into Grok, ChatGPT, or Claude.

Help me read a Nutrition Facts label using the FDA's "How to Understand and Use the Nutrition Facts Label" guidance. Don't give me a meal plan or medical advice.

Product: [what it is, optional]. Serving size and servings per container: [from the label].
Numbers from the label: [paste calories, fat, saturated fat, sodium, fiber, total sugars, added sugars, protein, vitamin D, calcium, iron, potassium, and any %DV shown].

1. Start with servings: explain that every number is for one serving, and if I ate [how much I usually eat], multiply calories and nutrients (and %DV) by that many servings.
2. Explain calories simply, and note FDA uses 2,000 calories a day as general advice — my needs may differ.
3. Use the FDA %DV guide: 5% DV or less = low for that nutrient; 20% DV or more = high. Flag which nutrients in this serving are high or low.
4. Sort using FDA's lists:
- Nutrients to get less of more often: saturated fat, sodium, added sugars.
- Nutrients to get more of more often: dietary fiber, vitamin D, calcium, iron, potassium.
5. Clarify Total Sugars vs Added Sugars in one or two sentences. If trans fat or Total Sugars have no %DV, say so and use the grams.
6. If I paste a second product with the same serving size, compare them side by side with %DV. Don't crown a "winner" if my needs differ (for example low sodium vs more fiber).
7. End with: this is a plain-language label read, not medical or diet advice. For personal targets, talk to my doctor or a registered dietitian; MyPlate Plan at myplate.gov can estimate calorie needs.

Keep it short and calm.