How to Read Nutrition Labels: 5 Simple Steps to Healthier Choices
In today’s health-conscious world, more and more consumers are paying attention to the nutrition labels on food packaging. However, do you really know what those numbers and ingredients mean? How can you spot hidden “calorie traps” and misleading “healthy” products?
This guide walks you through five essential tips to help you read nutrition labels quickly and accurately — empowering you to make smarter, healthier choices.
1. Start with the Serving Size
All the values listed on a nutrition label — calories, fat, sugar, and more — are based per serving, not for the entire package. For example, a bag of chips might show 250 calories per serving, with two servings per bag. If you eat the whole bag, you will consume 500 kcal, not 250 kcal.
Practical tips:
Always check the serving size (in grams or ounces).
Note the number of servings per package to avoid underestimating your intake.
2. Focus on the Source of Calories and Fat
Calories alone don’t tell the whole story — it’s important to consider where the calories come from. For example, if a food contains 250 calories, and 110 of them come from fat, 44% of its calories are from fat — a potential red flag.
We’d better pay close attention to total fat, saturated fat, and trans fat. In the U.S., if a food contains less than 0.5g of trans fat per serving, it can legally list zero gram of trans fat on the label. To be sure, check the ingredient list for terms like:
Partially Hydrogenated Oil
Shortening
Non-dairy Creamer or Hard Margarine
If you spot these, the product likely contains trans fats and should be avoided.
3. Know How to Calculate Net Carbs
If you’re managing blood sugar, losing weight, or following a low-carb diet, net carbs are more important than total carbohydrates. How to calculate Net Carbs? Net Carbs = Total Carbohydrates – Dietary Fiber – Sugar Alcohols
For example, if total carbohydrates = 41g, dietary fiber = 2g, sugar alcohols = 1g, then net carbs = 38g (a carb dense food).
4. Look for Beneficial Nutrients
Nutrition labels aren’t just about avoiding the bad ingredients — they also help you find foods rich in beneficial nutrients like dietary fiber, calcium, iron, and vitamins.
Quick tip: Choose foods that offer at least 5g of fiber per serving to promote fullness and support digestive health.
5. Use %DV (Percent Daily Value) as a Quick Reference
The % Daily Value (%DV) tells you how much a nutrient in one serving contributes to your overall daily needs.
General guide:
5% DV or less = Low in that nutrient
20% DV or more = High in that nutrient
Use %DV to quickly assess key nutrients like sodium, added sugars, fiber, vitamins, and minerals.
Nutrition labels aren’t barriers — they’re powerful tools that help you protect your health and make better choices. By mastering these five key tips, you’ll be able to:
Spot “pseudo-healthy” foods
Better manage your calorie and sugar intake
Choose foods truly rich in nutrients your body needs
Healthy eating starts with informed reading!