Cleaner choices, backed by evidence. New issue of the newsletter every Thursday. Subscribe free

Get the newsletter

Tag: label reading

  • How to Read a Food Label in 60 Seconds

    How to Read a Food Label in 60 Seconds

    Evidence: Strong

    Key takeaways

    • Start with the serving size. Every number on the label depends on it.
    • Use % Daily Value as a quick guide: 5% or less is low, 20% or more is high.
    • Look for more fiber and less added sugar, sodium and saturated fat.
    • Then flip to the ingredient list: shorter lists of recognizable ingredients usually mean less processing.

    You don’t need a nutrition degree to shop smarter. Once you know where to look, you can read a food label in about a minute and tell whether a product fits what you want. Here’s the fast, five-step method we use, based on the FDA’s own guidance.

    Step 1: Check the serving size (5 seconds)

    Every number on the Nutrition Facts panel is for one serving, and the serving size is often smaller than what people actually eat. If a bag of chips lists 2.5 servings and you eat the whole bag, multiply everything by 2.5.

    Step 2: Glance at calories (5 seconds)

    Calories tell you how much energy is in one serving. They matter, but they don’t tell you about quality, so don’t stop here.

    Step 3: Use the % Daily Value shortcut (15 seconds)

    According to the FDA, the % Daily Value (%DV) shows how much a nutrient in one serving contributes to a total day’s diet. The quick rule: 5% DV or less is low, 20% DV or more is high.

    • Aim high (20%+) for dietary fiber, vitamin D, calcium, iron and potassium.
    • Aim low (5% or less) for saturated fat, sodium and added sugars.

    Step 4: Find the Added Sugars line (10 seconds)

    The label lists Added Sugars on its own line, separate from total sugars. The FDA’s Daily Value for added sugars is 50 grams. Natural sugars in plain milk or fruit aren’t counted here, so this line shows what was added during processing. Learn the many names sugar hides behind in our guide to hidden sugar on labels.

    Step 5: Read the ingredient list (25 seconds)

    Ingredients are listed by weight, from most to least. A few quick checks:

    • What’s first? The first few ingredients make up most of the product.
    • How long is the list? Long lists full of ingredients you wouldn’t cook with often signal an ultra-processed food.
    • Any additives you avoid? Look for synthetic dyes like Red 40, sweeteners, or “fragrance” in non-food products.

    Not sure what an ingredient is? Check our Ingredient Decoder, or see why it matters in what the biggest review found about ultra-processed foods.

    Why we rated this “Strong”: This method follows the FDA’s official guidance for using the Nutrition Facts label, and the nutrients to limit or seek out reflect long-standing dietary recommendations. How we rate evidence

    Ignore the front of the package

    Claims like “made with real fruit,” “lightly sweetened,” or “natural” are marketing. The Nutrition Facts panel and ingredient list are where the facts are. See what “natural” on a label really means.

    Cleaner swaps to try

    We may earn a commission if you buy through links in our product picks. It never affects our ratings.

    • Breakfast: cereals with 3+ grams of fiber and low added sugar
    • Snacks: options with short ingredient lists you recognize
    • Sauces: compare brands for sodium and added sugar per serving

    The bottom line

    Serving size, %DV, added sugars, then ingredients. Practice it a few times and it becomes automatic. It’s the single most useful habit for choosing cleaner foods. More label skills in our Ingredient Decoder.

    Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

    Sources

    1. U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label.
    2. U.S. Food and Drug Administration. Added Sugars on the Nutrition Facts Label.
  • What “Natural” on a Food Label Really Means

    What “Natural” on a Food Label Really Means

    Evidence: Strong

    Key takeaways

    • The FDA has never set a formal legal definition of “natural” for food labels.
    • Its long-standing informal policy: nothing artificial or synthetic was added that wouldn’t normally be expected in the food.
    • “Natural” says nothing about nutrition, processing, pesticides or whether a food is organic.
    • In 2026, the FDA also loosened when foods can claim “no artificial colors,” so read ingredient lists, not just front-of-pack claims.

    “All natural” is one of the most persuasive words on a grocery shelf, and one of the least regulated. If you’ve ever wondered what “natural” on a food label really means, the short answer is: not as much as you’d think.

    Is “natural” legally defined?

    No. The FDA has never established a formal regulatory definition of “natural” for food labeling, as this labeling explainer notes. Instead, the agency has applied an informal policy for decades: it considers “natural” to mean that nothing artificial or synthetic, including any added color, has been included in or added to a food that would not normally be expected in that food, according to the FDA.

    Because it’s a policy rather than a rule, enforcement is limited, and many products carry the word with very little oversight.

    What “natural” does NOT tell you

    • Nutrition: “natural” candy, chips and soda still contain sugar, salt and calories.
    • Processing: a “natural” product can still be highly processed.
    • Farming methods: “natural” isn’t the same as organic, and it doesn’t tell you about pesticides or how animals were raised.
    • Health: “natural” isn’t a health claim, and natural ingredients aren’t automatically safer.

    Labels that do have rules

    Some claims are legally defined, which makes them more useful:

    • USDA Organic: set and enforced by the USDA’s National Organic Program.
    • Gluten-free: must contain less than 20 parts per million of gluten.
    • “Low,” “reduced,” “high”: nutrient claims with specific numeric limits.
    • “Healthy”: the FDA updated its definition, with compliance required starting in February 2028.

    A 2026 change: “no artificial colors”

    In February 2026, the FDA announced it would not take action against foods labeled “no artificial colors” as long as they contain no petroleum-based certified color additives, even if they contain colors from natural sources, as Buchanan Ingersoll & Rooney explains. Consumer groups noted that this could confuse shoppers, because such foods may still be colored with added plant-based colorings. See our guide to synthetic food dyes.

    Why we rated this “Strong”: The facts here come from the FDA’s own policy statements and legal analyses of food-labeling rules. There’s no scientific debate about what the word legally means; the issue is that it means very little. How we rate evidence

    How to shop smarter

    1. Skip the front of the box. Treat “natural” as marketing.
    2. Read the ingredient list. Short lists of ingredients you recognize tell you more than any claim.
    3. Check the Nutrition Facts. See How to Read a Food Label in 60 Seconds.
    4. Look for defined seals like USDA Organic if those standards matter to you.

    The bottom line

    “Natural” on a food label sounds reassuring but has no formal legal definition and tells you nothing about nutrition or processing. Let the ingredient list and Nutrition Facts panel guide you instead. More in our Ingredient Decoder.

    Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

    Sources

    1. U.S. Food and Drug Administration. Use of the Term Natural on Food Labeling.
    2. inkl. Which grocery label claims are legally defined, and which are just marketing. 2026.
    3. Buchanan Ingersoll & Rooney. FDA Announces New Enforcement Policy on “No Artificial Colors” Food Labeling. 2026.
  • “Multigrain” vs. “Whole Grain”: How to Tell the Difference

    “Multigrain” vs. “Whole Grain”: How to Tell the Difference

    Evidence: Strong

    Key takeaways

    • “Multigrain” only means more than one type of grain. Those grains can be refined.
    • A whole grain keeps all three parts of the kernel: bran, germ and endosperm.
    • Look for “whole” before the grain name as the first ingredient, or the 100% Whole Grain Stamp.
    • Brown color, seeds, or words like “wheat” and “stoneground” don’t guarantee whole grain.

    Bread aisles are full of hearty-sounding labels: multigrain, seven-grain, wheat, stoneground. Many shoppers assume they all mean whole grain. They don’t. Here’s how to tell multigrain vs. whole grain in a few seconds.

    What “whole grain” means

    A whole grain contains the entire kernel: the fiber-rich bran, the nutrient-dense germ, and the starchy endosperm. Refined grains, like white flour, have the bran and germ removed, losing much of the fiber. Some refined flours are “enriched,” which adds back certain B vitamins and iron, but not the fiber.

    What “multigrain” means

    “Multigrain” simply means a product contains more than one kind of grain. As Michigan State University Extension explains, that doesn’t mean any of those grains are whole. A multigrain bread can be made mostly from refined white flour with a few other grains or seeds added.

    Other misleading terms

    • “Wheat bread” or “wheat flour”: usually refined white flour. Look for “whole wheat.”
    • “Stoneground,” “cracked wheat,” “seven-grain”: describe processing or variety, not whether the grain is whole.
    • Brown color: can come from molasses or caramel color.
    • “Made with whole grains”: may contain only a small amount.

    How to spot real whole grain

    1. Check the first ingredient. It should say “whole” before the grain, such as “whole wheat flour,” “whole oats” or “whole grain corn.” Brown rice and oats are also whole grains.
    2. Look for the Whole Grain Stamp. The Whole Grains Council’s 100% Stamp means all the grain in the product is whole grain and each serving contains a full serving of whole grain. The stamp is voluntary, so many good products don’t use it.
    3. Don’t rely on fiber alone. Some products add fiber from other sources.

    Why we rated this “Strong”: The definitions of whole and refined grains are well established, and the labeling advice comes from university extension programs, the FDA’s draft guidance on whole-grain statements, and the Whole Grains Council. Evidence that whole grains benefit health is also strong. How we rate evidence

    Cleaner swaps to try

    We may earn a commission if you buy through links in our product picks. It never affects our ratings.

    • Bread: “100% whole wheat” or “100% whole grain” with whole grain listed first
    • Pasta: whole wheat or legume-based pasta
    • Breakfast: plain oats or steel-cut oats instead of refined cereal
    • Snacks: whole-grain crackers or homemade popcorn

    The bottom line

    “Multigrain” isn’t the same as whole grain. Check that “whole” comes before the first grain on the ingredient list, or look for the 100% Whole Grain Stamp. For more label shortcuts, see How to Read a Food Label in 60 Seconds and our pantry swaps.

    Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

    Sources

    1. Michigan State University Extension. Whole grain vs. multigrain vs. whole wheat.
    2. Whole Grains Council. Whole Grain Stamp.
    3. U.S. Food and Drug Administration. Draft Guidance: Whole Grain Label Statements.
  • Synthetic Food Dyes: What’s Being Phased Out and How to Avoid Them

    Synthetic Food Dyes: What’s Being Phased Out and How to Avoid Them

    Evidence: Moderate

    Key takeaways

    • The FDA has asked food companies to voluntarily remove six petroleum-based dyes: Red 40, Yellow 5, Yellow 6, Blue 1, Blue 2 and Green 3. The target has slipped from the end of 2026 to the end of 2027.
    • Red 3 is the one dye that is formally banned in food, with a January 2027 deadline.
    • Research links some synthetic dyes to behavior changes in some children, but past FDA reviews haven’t confirmed a causal link.
    • You can avoid them today by reading ingredient lists and choosing products colored with plant-based sources.

    Bright candies, sports drinks and cereals get their colors from synthetic food dyes, petroleum-based additives that have been used in American food for decades. In 2025, federal health officials announced a plan to phase them out. But “phase out” doesn’t mean what many people think, and most of these dyes are still in stores today.

    Here’s which dyes are affected, what the research actually shows, and how to avoid them now if you want to.

    Which food dyes are being phased out?

    In April 2025, the FDA and the Department of Health and Human Services announced a plan to remove petroleum-based synthetic dyes from the U.S. food supply. The plan has three parts:

    • Red 3 (erythrosine): formally banned. The FDA revoked its authorization in January 2025; food makers have until January 2027 to remove it.
    • Citrus Red 2 and Orange B: two rarely used dyes the FDA moved to revoke.
    • The “big six”: Red 40, Yellow 5, Yellow 6, Blue 1, Blue 2 and Green 3. These are the dyes you’ll see most often on labels.

    Is it a ban? Not exactly

    This is the part most headlines miss. For the big six, the FDA is asking companies to stop using them. It’s a voluntary phase-out, not a legal ban, and there are no penalties for companies that don’t comply. The original goal was the end of 2026, but the FDA’s own tracker now lists the end of 2027, as the Center for Responsible Food Business reports.

    Many companies have pledged to switch. According to Consumer Reports, Campbell’s says it will stop producing foods and drinks with FD&C colors in its 2026 fiscal year, and Mars says it will offer options without certified colors starting in 2026. Some retailers, such as Target for its cereal aisle, have already finished. Others are still in progress.

    What does the research say about food dyes?

    Concerns about synthetic dyes focus mostly on children. Some studies have linked certain dyes to hyperactivity or attention problems in some kids, and Red 3 was banned under a law that prohibits additives found to cause cancer in animals; it caused cancer in laboratory rats. However, past FDA reviews have not confirmed that the big six dyes cause behavior problems in children in general.

    Europe has taken a middle path. Since 2010, foods sold in the EU containing several of these dyes have carried warning labels, which led many companies to switch to colors from beets, turmeric and other plants.

    Why we rated this “Moderate”: The regulatory facts are well documented. The health evidence is mixed: some studies suggest behavioral effects in some children, but regulators haven’t confirmed a causal link for the big six dyes. That’s why we rate this Moderate rather than Strong. How we rate evidence

    How to spot synthetic dyes on a label

    Check the ingredient list for any of these names:

    • Red 40, Red No. 40, FD&C Red No. 40, or Allura Red
    • Yellow 5 (tartrazine) or Yellow 6 (sunset yellow)
    • Blue 1 (brilliant blue) or Blue 2 (indigo carmine)
    • Green 3 (fast green)
    • Red 3 (erythrosine)
    • “Lake” versions, such as “Red 40 Lake,” which are the same dyes in a different form

    Plant-based colorings are usually listed by their source, such as beet juice, turmeric, paprika extract, spirulina or annatto. Learn more ways to read labels in our Ingredient Decoder.

    Cleaner swaps to try

    We may earn a commission if you buy through links in our product picks. It never affects our ratings.

    • Instead of brightly colored sports drinks: water with citrus, or drinks colored with fruit or vegetable juice
    • Instead of dyed breakfast cereals: cereals colored with fruit and vegetable concentrates, or plain oats with fruit
    • Instead of dyed candy: brands that color with plant sources like beet, spirulina and turmeric
    • For baking: plant-based food coloring kits for frosting and decorating

    The bottom line

    Synthetic food dyes aren’t gone yet. Except for Red 3, they’re still legal, and the voluntary phase-out now runs through 2027. The evidence on health effects is mixed, but if you’d rather avoid them, especially for kids, it’s easy: read the ingredient list and choose products colored with plant sources. Find more cleaner options in Swaps and see related reading on ultra-processed foods.

    Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

    Sources

    1. Consumer Reports. One Year Later: Are Synthetic Dyes Still in Our Food?. 2026.
    2. Center for Responsible Food Business. Are Food Dyes Being Banned in the U.S.?. 2026.
    3. New Food Magazine. FDA announces plan to phase out synthetic food dyes. 2025.
    4. Xtalks. FDA to Phase Out Petroleum-Based Food Dyes in Favor of Natural Alternatives. 2025.
  • Hidden Sugar: How to Spot Its Many Names on a Label

    Hidden Sugar: How to Spot Its Many Names on a Label

    Evidence: Strong

    Key takeaways

    • Added sugar goes by many names on ingredient lists, from cane juice to maltodextrin to “nectar.”
    • The Nutrition Facts label now shows Added Sugars on its own line. That’s the fastest way to check.
    • The FDA’s Daily Value for added sugars is 50 grams; the American Heart Association recommends less: about 25 grams for most women and 36 grams for most men.
    • Sugar hides in “savory” foods too, like sauces, bread, dressings and flavored yogurt.

    Food makers don’t always call sugar “sugar.” It can appear on an ingredient list under many different names, and a single product may contain several of them. Learning the hidden names for sugar takes a minute and changes how you read every label.

    Start with the Added Sugars line

    The quickest check is the Nutrition Facts panel. According to the FDA, labels now list Added Sugars separately from total sugars, with a % Daily Value based on a limit of 50 grams a day. Added sugars include sugars added during processing, sugar syrups and honey, and the sugar in concentrated fruit or vegetable juices beyond what you’d get from the same amount of whole juice.

    The American Heart Association recommends a stricter limit: no more than about 6 teaspoons (25 grams) a day for most women and 9 teaspoons (36 grams) for most men.

    The many names of added sugar

    Anything with “sugar”

    • Cane sugar, beet sugar, brown sugar, coconut sugar, date sugar, raw sugar, invert sugar, powdered sugar

    Syrups

    • Corn syrup, high-fructose corn syrup, rice syrup, brown rice syrup, malt syrup, maple syrup, carob syrup, golden syrup, agave syrup

    Words ending in “-ose”

    • Sucrose, glucose, dextrose, fructose, maltose, lactose (when added), galactose

    Nectars, juices and “natural” sweeteners

    • Agave nectar, fruit juice concentrate, evaporated cane juice, cane juice crystals, honey, molasses, treacle

    Others that are easy to miss

    • Maltodextrin, dextrin, barley malt, caramel, panela, muscovado, turbinado, sorghum

    A useful trick: ingredients are listed by weight. If a product splits its sugar into several different names, each one may appear lower on the list than sugar would if it were combined.

    Why we rated this “Strong”: Added sugar labeling rules come from the FDA, and the recommended limits come from the American Heart Association. Evidence linking high added sugar intake to weight gain, tooth decay and heart and metabolic risks is well established. How we rate evidence

    Where hidden sugar shows up

    • Flavored yogurt and plant-based milks
    • Granola, cereal and “protein” bars
    • Pasta sauce, ketchup, barbecue sauce and salad dressing
    • Bread, wraps and crackers
    • Coffee drinks, sports drinks and bottled teas

    Many of these are ultra-processed foods. See 10 Pantry Swaps That Cut Ultra-Processed Foods for easy replacements.

    Are “natural” sugars better?

    Honey, maple syrup, coconut sugar and agave may sound healthier, but your body handles them much like regular sugar, and they all count as added sugar on the label. The sugar naturally found in whole fruit and plain milk isn’t counted as added sugar, and whole fruit comes with fiber and water that slow you down.

    Cleaner swaps to try

    We may earn a commission if you buy through links in our product picks. It never affects our ratings.

    • Instead of flavored yogurt: plain yogurt with fresh fruit
    • Instead of bottled dressing: a quick olive oil and vinegar vinaigrette
    • Instead of sweetened plant milk: the “unsweetened” version
    • Instead of sweetened cereal: plain oats with cinnamon and berries

    The bottom line

    Sugar hides behind dozens of names, but you don’t need to memorize them all. Check the Added Sugars line first, watch for syrups, “-ose” words and nectars on the ingredient list, and pay extra attention to sauces, bars and drinks. More label skills in our Ingredient Decoder, including how to read a supplement label.

    Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

    Sources

    1. U.S. Food and Drug Administration. Added Sugars on the Nutrition Facts Label.
    2. American Heart Association. How Much Sugar Is Too Much?.