How to Read a Nutrition Label in Under a Minute

Food labels are full of useful information once you know where to look.

Nutrition labels can look busy, but a quick routine makes them easy to use when you are shopping.

Start with the serving size

Everything on the label is based on one serving. Check how big a serving is and how many servings are in the package. Many snacks hold more than one.

Look at a few key numbers

• Calories per serving
• Fibre, which many people want more of
• Added sugars
• Sodium
• Protein

Use the percent daily value

The percent daily value shows how much of a nutrient one serving provides compared with a typical day. As a rough guide, 5% or less is low and 20% or more is high.

Read the ingredient list

Ingredients are listed from most to least by weight. A short list of ingredients you recognise is often a good sign.

Compare, do not obsess

Labels are most useful for comparing two similar products side by side, such as two breads or two cereals. You do not need to analyse every item in your cart.

If you are following a diet for a medical reason, your doctor or a registered dietitian can tell you which numbers matter most for you.

This article is for general information only and is not a substitute for advice from your doctor or another qualified health professional.