How to a Read Nutrition Label

Do you ever look at the Nutrition Labels? Do they help you decide which foods to buy or not? Do the numbers even make sense?

Let me give you a super-quick crash course on reading the Nutrition labels, and give you a few hints on the new changes coming soon.

How to Read Nutrition Labels

The Nutrition Label is on the side of most packaged foods. It’s often found close to the ingredient listing.

The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?

Whether you like the Nutrition Label or not, let’s make sure you get the most out of it, since it’s here to stay!

Here’s my four-step crash course on reading the Nutrition Label.

Step 1: Serving Size

The absolute most important part of the Nutrition Label is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. 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.

In Canada, in the next few years (between 2017-2022), serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small.

Let’s use an example – my fave smoothie shake mix, Vega Protein Smoothie in Vanilla flavour.

Nutrition Label

As you can see, right under the Nutrition Label is the serving size. That is 1 scoop or 22 g. This means that all the numbers underneath it are based on this amount.

FUN EXPERIMENT: Try using a measuring scale to see exactly how much of a certain food equals one serving. You may be surprised at how small it is.

Step 2: % Daily Value

The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.

The %DV is a guideline, not a rigid rule.

You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.

NOTE: Not every nutrient has a %DV. You can see it’s missing for things like cholesterol, sugar, and protein. This is because there isn’t an agreed “official” %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.

Vega Protein and Greens

Step 3: Middle of the table (e.g. Calories, fat, cholesterol, sodium, potassium, carbohydrates, and protein)

Calories are pretty straight forward. Here, a scoop (22 g) of smoothie mix has 80 calories.

Fat is bolded for a reason. That 0 g of fat is total fat. That includes the non-bolded items underneath it. Here, 0 g of total fat includes saturated fat, unsaturated fat, and trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).

Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It’s easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).

Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fibre, sugar, and starch (not shown). Here, 22 g of smoothie mix contain 4 g of carbohydrates; that 1 g are all fibre.There is 2 g sugar or starch. And as you can see, 1 g of fibre is 4% of your daily value for fibre.

Proteins, like calories, are pretty straight forward as well. Here, a 1 scoop (22 g) of smoothie mix contains 15 g of protein.

Step 4: Bottom of the table (e.g. vitamins & minerals)

The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Yes, potassium will drop from the middle of the table to the bottom, and both vitamins A & C will become optional.

Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you’ll notice that some foods contain a lot more vitamins and minerals than others do.


I hope this crash course in the Nutrition Labels was helpful. While you can take it or leave it when it comes to making food decisions, it’s here to stay. And it will change slightly over the next few years. 

Reading labels is KEY for sustained and maintained weight loss. Plus, you really should be aware of what (and in this case, how much) you’re putting in your body.

Do you have questions about it? Have you seen the new labels with a %DV for sugar? If so, leave me a comment below.

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