How to Read Nutrition Labels

Tap on the arrows next to the label below to see what each section means for you.

Click on the arrows to see helpful information about the nutrition labels used to describe our products.

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Vitamins and Minerals

Only four vitamins and minerals are required on a Nutrition Facts label: vitamins A (Daily Value: 5,000 international units) and C (Daily Value: 60 milligrams), calcium (Daily Value: 1,000 milligrams) and iron (Daily Value: 18 milligrams). Breads may also include thiamin (vitamin B1), riboflavin (vitamin B2), niacin and folic acid.

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Protein

The average adult needs between 46-56 grams of protein per day, which helps to build and maintain muscles. It’s especially important for pregnant women, children, teens and adults active in sports.

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Sugars

In breads, sugar may be in the form of high fructose corn syrup, a type of processed sugar that many people are trying to limit. Be sure to monitor your sugar intake.

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Dietary Fiber

More is good, especially if you're getting fiber from whole grains. Try to select breads with at least 2 grams of fiber per slice. The Daily Value for fiber is 25 grams per day for someone who needs about 2,000 calories per day. Most of us aren't getting as much as we need.

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Total Carbohydrate

This number encompasses dietary fiber and sugars. Carbs are the body's main energy source.

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Sodium

The FDA recommends limiting your sodium to 2,400 milligrams, based on a 2,000 calorie/day diet.

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Fats

Saturated and trans fats are the "bad guys," so look for foods that contain little or none. Both polyunsaturated and monounsaturated fats are the "good guys" when eaten in moderation. With regard to trans fat, a food can list 0 grams trans fat if it has less than 0.5 grams per serving, which can still add up if you're eating more than one serving. Also, be sure to check the ingredient list for hydrogenated fats and oils.

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Percent Daily Value

The FDA recommends specific amounts of certain nutrients each day. Use % DV to see what and how much you're getting from what you're eating. It can help you to track, raise or lower your intake of particular nutrients as needed. You can also use % DV to compare similar foods and determine which is more nutritious for you.

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Calories

This is the number of calories in a single serving. If you eat more than one serving, you're eating more calories. Calories represent the energy we get from food. We need a certain amount every day, but eating more than your body needs in a day can result in weight gain.

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Serving Size

This defines what a single serving is for the product. All of the remaining information in the Nutrition Facts Panel (calories and nutrients) is based on the serving size. If you eat more than one serving, you're also getting more of the other items on the label. This is especially important to consider when you're counting calories or watching fat intake. The serving size of most packaged breads is one slice.