Understanding Nutrition Facts

Learn how to read nutrition facts labels and make informed food choices based on calories, sodium, sugar, and more.

How to Read Nutrition Labels

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Calories

Energy from food. Adults typically need 2000-2500 calories per day.

Tip: Check serving size - calories listed are per serving, not per package.
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Sodium

Keep under 2,300mg per day. High sodium can raise blood pressure.

Low sodium: <140mg per serving
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Sugars

Limit added sugars to <50g per day. Natural sugars from fruit are better.

Check: "Added sugars" vs "Total sugars"
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Protein

Helps build muscle and keeps you full. Aim for 0.8g per kg body weight.

Good source: ≥5g per serving

Example Nutrition Facts Label

Nutrition Facts

8 servings per container
Serving size2/3 cup (55g)
Amount per serving
Calories230
% Daily Value*
Total Fat 8g10%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 160mg7%
Total Carbohydrate 37g13%
Dietary Fiber 4g14%
Total Sugars 12g
Includes 10g Added Sugars20%
Protein 3g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key Things to Look For:

1. Serving Size

Always check the serving size first. All nutrition information is based on this amount, not the entire package.

2. Calories

This tells you how much energy you get from one serving. Remember to multiply if you eat more than one serving.

3. Nutrients to Limit

Saturated fat, trans fat, cholesterol, and sodium. Lower numbers are better for these nutrients.

4. Nutrients to Get More Of

Dietary fiber, vitamin D, calcium, iron, and potassium. Higher numbers are better for these nutrients.

5. Added Sugars

New on labels! Shows sugars added during processing, not naturally occurring sugars from fruits or milk.

6. % Daily Value

5% DV or less is low, 20% DV or more is high. Use this to quickly gauge if a serving has a lot or a little of a nutrient.

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