How To Read Nutritional Labels
Do you ever stop to read the labels on packaged foods when you’re at the grocery store?
Do they help you decide which foods to buy or not?
Do these numbers even make sense?
Learning to read nutrition labels can be empowering when making healthier food choices. The information provided gives us the power to understand and make informed choices about the foods and drinks we consume.
Once you know how to read the labels, you will be given the ability to take control of your health, and the more practice you get, the better you can become in using them as a tool to plan a healthy and well-balanced lifestyle.
The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredients list. To help you decode the table, I have created a four-step approach:
STEP 1: SERVING SIZE
The most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look appealing. Small serving = small calories/fat/carbs. So, it's tricky.
All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.
Let’s use an example - Raw, unsalted almonds (keep reading for a yummy recipe below).
As you can see, right under the Nutrition Facts header is the serving size. That is a ¼ cup or 40 g. This means that all the numbers underneath it are based on this amount.
EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of almonds).
Step 2: Understanding % Daily Value
The % Daily Value (%DV) tells you how much of a nutrient a serving contributes to your daily intake. Aim for 100% of each nutrient across your entire day.
Not every nutrient has a %DV, like cholesterol, sugar, and protein. However, newer labels will include a %DV for sugars, so keep an eye out.
Use %DV as a guide: 5% or less is low, and 15% or more is high. You don’t need to total it up—just use it to balance your choices throughout the day.
Step 3: The Middle Section (Calories, Fat, Cholesterol, Sodium, Potassium, Carbs, and Protein)
Calories are straightforward—¼ cup (40g) of almonds has 230 calories.
Fat is bolded to show total fat (20g). This includes 1.5g saturated fat and 0g trans fat, leaving 18.5g of healthy unsaturated fats. Cholesterol, sodium, and potassium are measured in milligrams. Watch sodium intake, especially if consuming processed foods.
Carbs are total carbohydrates, including fiber and sugars. Here, 40g of almonds contain 9g of carbs, 5g of which are fiber (20% DV).
Protein is simple—8g per ¼ cup.
Step 4: Vitamins & Minerals
The bottom of the label lists important vitamins and minerals. New labels now include potassium, calcium, and iron, while vitamins A and C are optional. Manufacturers can also list other nutrients, so you might see varying amounts of vitamins and minerals in different foods.
Step 5: Inspect the Ingredients List
For foods with more than one ingredient, the ingredients list is key. Look for whole foods and avoid long lists filled with additives. Watch out for processed oils (like canola or hydrogenated oils), artificial flavors, colors, and preservatives. Ingredients are listed by weight, so the first few are the most important. The fewer unrecognizable or chemical-sounding ingredients, the better! Stick to products made with real, whole ingredients.
By law, food manufacturers must also list major allergens, which include milk, egg, fish, crustacean shellfish, tree nuts, wheat, peanuts, and soybeans. Allergens may be listed in a separate statement, as on the corn muffin mix label, which lists “Contains: Wheat” on the label. Alternatively, allergens can be listed in parentheses within the ingredient list, such as “lecithin (soy).” Some labels include an optional “may contain” or “made in shared equipment with…” statement that lists additional allergens that could be present, not as ingredients in the food, but in trace amounts from equipment contamination. For people with food allergies, having this information clearly and accurately displayed on food packages is vital for their safety.
Now it’s your turn! Next time you're shopping, take a moment to read the Nutrition Facts. It may slow you down at first, but you'll soon make healthier, more informed choices tailored to your needs.
