Why Read Nutrition Labels?
The same type of product can vary wildly between brands. Reading labels lets you make healthier choices — especially spotting the sugar and sodium hidden in "healthy-looking" products.
Basic Label Structure
- •Serving size: how much counts as one serving (not the whole package!)
- •Servings per container: total amount in the package
- •Calories (kcal): energy content
- •Carbohydrates: check whether sugars are included
- •Protein: important for muscle and satiety
- •Fat: saturated and trans fats listed separately
- •Sodium: check the % of daily value
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Always check the serving size! A small snack bag may be labeled "2 servings," meaning you actually eat double the calories.
5 Things to Always Check
- •1. Compare the listed serving size to what you actually eat
- •2. Sugar: under 25g a day (WHO), check for added sugars
- •3. Sodium: under 300mg per serving is reasonable
- •4. Saturated fat: under 15g a day recommended
- •5. Trans fat: should be 0g
% Daily Value
The % beside each nutrient is the share of a daily recommendation based on a 2,000kcal diet.
- •5% or less: low
- •15% or more: high
- •Sodium, saturated fat, sugar: lower is better
- •Fiber, protein: higher is better
Reading the Ingredient List
Ingredients are listed in descending order by amount. The earlier it appears, the more there is.
- •Sugar near the front: it's basically a block of sugar
- •Multiple sugar names: fructose, glucose, syrup, HFCS — all sugar
- •Lots of additives: the more unpronounceable names, the more processed
- •"Natural," "healthy" claims: no legal standard, pure marketing
Spotting Fake-Healthy Products
- •"Fat-free" yogurt: can be loaded with sugar
- •"Whole grain" bread: may contain under 10% whole wheat
- •"Fruit" juice: 10% juice and sugar water
- •"Low-sodium" products: may still be high in sodium
- •"Energy bars": ingredient-wise, close to a chocolate bar
“Ignore the marketing, read the numbers on the back. The truth is in the ingredient list.”
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