Think you’re making healthy choices by picking “hormone-free” chicken or “multigrain” bread? Food labels can be tricky—learn what really matters on the Nutrition Facts label and which additives to watch out for in your favorite foods.
In this article:
- Food marketing terms like “hormone-free,” “multigrain,” and “grass-fed” can be misleading; the only reliable information is found on the government-regulated Nutrition Facts label.
- The Nutrition Facts label details serving size, calories, macronutrients, and % Daily Value (%DV), helping consumers balance nutrients to limit (like saturated fat, sodium, and added sugars) and those to increase (like fiber, vitamins, and minerals).
- Many food additives, even those labeled “Generally Recognized as Safe” (GRAS), may pose health risks, including artificial sweeteners, preservatives, colorings, and emulsifiers, so it’s important to read ingredient lists carefully.
You know that “hormone-free” chicken you feel so good about buying? Of course it’s hormone-free. Hormones are already illegal in poultry. And that “multigrain” bread? Just because it has several different types of grain doesn’t mean it isn’t ultra-processed. As for “grass- fed” beef, all that means is the cattle ate grass for 50% of their lives but may have eaten hay and corn for the other 50%.
Marketers are smart, and regulations can be worked around. That’s why the only labeling you should believe is on the government-regulated Nutrition Facts label. Now, let’s work our way down that label and see what it all means.
The Nutrition Facts Label
- Serving Information is always at the top of the label. It tells you the size of a single serving and the number of servings per container. Pay attention to this number so you don’t consume too many calories. A small bag of chips or a “personal size” ice cream container often contains two or more servings.
- Calories are a measure of the amount of energy you get from a serving of a food. The calorie recommendation per serving is calculated based on a 2,000 calorie a day diet. Your energy needs may be higher or lower depending on your age, sex, height, weight and activity level.
- Fat is listed as total grams per serving, then broken out separately to show saturated and trans fat individually. If those two numbers don’t equal the total fat listed, you can assume that the remaining amount is unsaturated fat. Listing the grams of unsaturated fat isn’t required but is usually included on foods that are labeled as “healthy” or “heart healthy”.
- Carbohydrates are also listed as total grams per serving, with fiber (undigestible carbohydrates) and sugars broken out separately. Sugar is further broken down to show added sugars – sugars that are added during processing such as sucrose, dextrose, table sugar and sugars from concentrated bottled juices – and total sugars, which is the sum of natural sugars (found in milk, fruits, vegetables and grains) and added sugars.
- Protein is also listed in grams, without further breakdown. But things get a little more complicated when it comes to understanding the recommended amount (see below).
- Sodium and Cholesterol are also frequently included in labels, with the amounts shown in milligrams. These are important numbers to consider if you are trying to reduce cholesterol or are on a low sodium diet.
Percent Daily Value (%DV)
%DV is the percentage of the daily recommended amount of a nutrient per serving of a particular food. This percentage is calculated based on a 2000 calorie a day diet. Some nutrients, like total sugar or trans fats, are not needed for a healthy diet so no recommendation has been established for them.
The %DV for protein is a bit more confusing. This number is frequently omitted from labels since current evidence indicates that in the average American diet, protein intake is not a public health concern. It’s frequently only listed on a label if a product is advertised as “high in protein,” or if the food is intended for babies and children under four. For most foods, the %DV is based on 50 grams of total protein per day, which is less than the average American consumes. This is particularly important to keep in mind if you are following a high protein diet, as the %DV will not accurately reflect your daily goals or needs.
Balancing the Highs and Lows
As a general guide, a DV of 5% or less of a nutrient per serving is considered low while a DV of 20% or more of a nutrient per serving is considered high. However, this gets a little more complicated. In the case of saturated fats, added sugar, and sodium, the recommended daily value is a LIMIT, meaning you should strive to eat LESS of that nutrient. When it comes to nutrients such as calcium or vitamin D, the recommended daily value is a MINIMUM that you are free to exceed. The chart below should give you some clarity regarding your nutrient consumption.
| NUTRIENT | DAILY VALUE | DAILY VALUE | GOAL |
|---|---|---|---|
| Saturated fat | 20 grams | 100% | Eat less than this |
| Sodium | 2,300 milligrams | 100% | Eat less than this |
| Dietary Fiber | 28 grams | 100% | Try to eat more |
| Added Sugars | 50 grams | 100% | Eat less than this |
| Vitamin D | 20 micrograms | 100% | Try to eat more |
| Calcium | 1,300 micrograms | 100% | Try to eat more |
| Iron | 18 milligrams | 100% | Try to eat more |
| Potassium | 4,700 milligrams | 100% | Try to eat more |
Additives to Avoid
What about all those chemical additives used to preserve, emulsify, color, or flavor a food? The FDA requires that additives adhere to the GRAS standard. GRAS stands for “Generally Recognized as Safe.” Under GRAS, manufacturers are allowed to self-regulate without releasing their data. This enables companies to introduce new additives to foods without notifying regulators or the public.
While research on some of the below additives is ongoing or incomplete, some potential health risks have been identified:
Artificial Sweeteners such aspartame, saccharin, sucralose, Acesulfam, Ace-K and Neotame can affect metabolic health. They may alter gut bacteria and affect glucose tolerance. They also can cause headaches, bloating, and diarrhea.
Azodicarbonamide, or ADA, is used in dough preparation for breads and pastries. It has been linked to an increased risk of cancer and possible liver and kidney injury.
Aspartame is an artificial sweetener that can affect the hormones that regulate weight control and has been linked to heart disease and cancer risk.
Brominated vegetable oil, or BVO, is a flavor stabilizer used in sodas and fruity drinks. Over time, it can cause neurological and reproductive harm. Banned in 2025, BVO can still be found in products processed before the ban.
Butylated hydroxyanisole, better known as BHA, and butylated hydroxytoluene, or BHT, are preservatives used in cereals, snacks, cured meats and other foods. Both chemicals have been listed as possible human carcinogens.
Carrageenan is a natural food derived from seaweed and used as a thickener and emulsifier in a variety of processed foods, plant milks, infant formula, and deli meats. Despite its “natural” origins, it has been linked to inflammation, digestive issues, and ulcers.
Monosodium glutamate (MSG), a flavor enhancer used in many savory processed foods and Asian recipes can cause headaches and allergic reactions.
Partially hydrogenated oils are artificial trans fats linked to heart disease and inflammation.
Propyl gallate is a synthetic antioxidant used to prevent fats and oils from going rancid. Found in a wide variety of processed foods, it is a suspected endocrine disrupter and has been linked to an increased risk of asthma, hyperactivity in children, and even cancer.
Propyl paraben is used in some baked goods, tortillas, and dry sausages to prevents the growth of bacteria, mold and yeast. It is also a common ingredient in hair, skin, makeup and other personal care products. Propyl paraben can affect hormone signaling and gene expression, leading to potential reproductive harm and a possible increase in breast cancer risk.
Sodium benzoate is a preservative used mostly in carbonated drinks, juices, and salad dressing. It reacts with ascorbic acid, citric acid and/or vitamin C to create the carcinogenic chemical, benzene.
Sodium nitrite and sodium nitrate are used to preserve processed meat and give it a pink or red color for appetite appeal. These additives are associated with increased cancer risk.
Synthetic food dyes, found in many foods and beverages, have been linked to hyperactivity in children and possible cancer risk, particularly Red 3 and Yellow 5.
Titanium dioxide is a dye used mostly to color candy such as Starburst or Skittles. It may damage DNA.
Need help decoding? The Health Library & Resource Center at El Camino Health offers free consultations with a Dietitian. Thirty-minute appointments are available the first and third Friday of each month between noon and 2:00 p.m. An appointment is required, but there is no fee for this service. Call 650-940-7210 to schedule an appointment. More details.
This article first appeared in the March 2026 edition of the HealthPerks newsletter.
