How to Read a Nutrition Label
Serving sizes, percent daily values and the numbers worth checking first.
Start with serving size
All figures refer to one serving, which is often smaller than what people eat. Multiply if you eat two.
Key numbers
Compare saturated fat, sodium, added sugar and fibre. Five percent daily value or less is low, and 20 percent or more is high.
Ignore the front
Front-of-pack claims like "natural" are not regulated tightly. The ingredient list shows what is most abundant, listed in descending order.
Try it: Macro Calculator
Example with sample values. Open the full calculator →
Carbohydrate200 g
Protein150 g
Fat66.7 g
Split is by share of calories: protein and carbs supply 4 kcal per gram, fat 9 kcal per gram.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.