Label literacy

How to read claims, testing details, and product labels.

Added sugars vs. total sugars

Learn whether added sugar is included in total sugar, how to read grams and percent Daily Value, and what common label examples mean.

How to read food allergen labels

Find the nine major allergens in ingredient and Contains statements, understand “may contain,” and check packaged foods and supplements.

What does gluten-free mean on a food label?

Learn FDA’s gluten-free definition, the less-than-20-ppm limit, how wheat-free differs, and what to check on packaged foods.

How to read a Supplement Facts label, step by step

Read a dietary-supplement label in order: serving size, ingredient amounts, Daily Value, other ingredients, claims, certification, and company details.

What is a structure/function claim on a supplement?

Learn what structure/function claims mean, how they differ from health and disease claims, and what the FDA disclaimer does not prove.

What does percent Daily Value mean?

Learn how percent Daily Value works per serving, what 5% and 20% mean, how to calculate it, and why it is not a personal target.

What is a proprietary blend?

Learn how proprietary blends list total weight and ingredient order while leaving individual amounts undisclosed—and what that means for label research.

Serving size vs. servings per container

Learn what serving size and servings per container mean, then calculate amounts per capsule, scoop, packet, bottle, or other unit.

How to read sodium on a Nutrition Facts label

Read sodium by milligrams, percent Daily Value, serving size, package math, and the exact meaning of low- or reduced-sodium claims.

Supplement Facts vs. Other Ingredients

Learn which ingredients belong in each section, how to read amounts and sources, and why “other” does not mean unimportant or inactive.

What does third-party tested mean?

Learn the difference between testing and certification, what USP and NSF marks cover, how to verify a listing, and what no seal can prove.