Every packaged food sold in the United States must carry five core pieces of information: a product name, a net quantity statement, a Nutrition Facts panel, an ingredient list, and the name and address of the manufacturer, packer, or distributor. Some of these are straightforward, others have detailed rules worth understanding, especially if you’re reading labels to manage your diet or allergies.
The Product Name and Net Quantity
The front of the package (called the principal display panel) must show two things: the name of the food and how much is inside. The product name is formally called the “statement of identity,” and it tells you what the food actually is, not just the brand name. A box of cereal, for example, needs to say “toasted oat cereal” or something equivalent so you know what you’re buying.
The net quantity statement tells you how much product is in the package by weight, volume, or count. For packages under 4 pounds or 1 gallon, the amount must appear in ounces, and if it’s 1 pound or more, the label also shows pounds with any remainder in ounces. You’ll sometimes see metric measurements too, but those are optional. This statement must be clearly separated from other text on the front of the package so it’s easy to spot.
What the Nutrition Facts Panel Must Include
The Nutrition Facts panel is the most detailed required element. It starts with the serving size, which is based on standardized reference amounts (how much people typically eat in one sitting, not how much the manufacturer thinks you should eat). From there, the panel must list:
- Calories
- Total fat, saturated fat, and trans fat
- Cholesterol
- Sodium
- Total carbohydrate, dietary fiber, total sugars, and added sugars
- Protein
- Vitamin D, calcium, iron, and potassium (both actual amounts and percent Daily Value)
Other vitamins and minerals can appear on the label, but those four are the only ones required. Manufacturers may voluntarily list things like vitamin C or magnesium.
The added sugars line is a relatively recent addition and is one of the most useful parts of the label. It tells you how much sugar was added during processing, separate from sugars that occur naturally in ingredients like fruit or milk. The Daily Value for added sugars is 50 grams, so a product with 7 grams of added sugars would show 14% DV. A quick rule of thumb: 5% DV or less is low, 20% DV or more is high.
The Ingredient List
Every packaged food must list its ingredients in descending order by weight. The first ingredient on the list is whatever the product contains the most of. This is useful for spotting products that lead with sugar or refined grains despite their marketing.
Color additives that are FDA-certified must be listed by their specific names, like “Red 40” or “Blue 1.” Color additives that are exempt from certification (natural sources like annatto extract, beta-carotene, or grape skin extract) can be listed individually or simply declared as “artificial color” or “color added.” Spices, flavors, and artificial flavorings can also be listed collectively without naming each one. Preservatives, on the other hand, must be listed by name. You’ll see terms like sodium benzoate, calcium propionate, BHA, BHT, or citric acid.
Allergen Declarations
Federal law requires that labels clearly identify any of the nine major food allergens: milk, eggs, fish, crustacean shellfish, tree nuts, wheat, peanuts, soybeans, and sesame. Manufacturers can do this in one of two ways. They can put the allergen source in parentheses right after the ingredient (for example, “casein (milk)”), or they can add a separate “Contains” statement immediately after the ingredient list, such as “Contains: milk, wheat, soy.”
When tree nuts, fish, or shellfish are listed, the specific type must be named. A label won’t just say “tree nuts.” It will say almonds, pecans, walnuts, or whichever variety is present. The same goes for fish (bass, cod, flounder) and shellfish (crab, lobster, shrimp). This specificity matters because many people with tree nut allergies react to some types but not others.
Manufacturer, Packer, or Distributor
The label must include the name and place of business of whoever manufactured, packed, or distributed the food. The address needs to include the city, state, and ZIP code. A street address is technically required too, but it can be left off if the business is listed in a current city directory or phone directory. If a company distributes from a location other than where the food was actually made, it can list its principal place of business instead, as long as that isn’t misleading.
Nutrient Claims Like “High In” or “Fat Free”
You’ve probably noticed terms like “excellent source of fiber” or “fat free” on packaging. These aren’t just marketing language. The FDA sets strict thresholds for each claim. A product labeled “high in,” “rich in,” or “excellent source of” a nutrient must provide 20% or more of the Daily Value per serving. “Good source of” or “contains” means 10 to 19% of the Daily Value.
“Free” claims have absolute cutoffs rather than percentages. “Fat free” means less than 0.5 grams of fat per serving. “Sodium free” means less than 5 milligrams per serving. “Calorie free” means fewer than 5 calories per serving. These thresholds are low enough to be nutritionally insignificant, which is why the FDA allows the “free” language even though the number isn’t technically zero.
Foods That Are Exempt
Not everything at the grocery store follows these rules. Nutrition labeling is voluntary for raw fruits, vegetables, and fish. That’s why loose apples or a fillet from the fish counter won’t carry a Nutrition Facts panel, though many stores post nutrition information nearby as a courtesy. Very small businesses may also qualify for an exemption from nutrition labeling under FDA guidelines, though they still need to meet the other basic requirements like ingredient lists and allergen declarations.