Reading a Nutrition Label
by Peggy Kleiber
April 03, 2009
Reading the Label on Food Products
NUTRITION FACTS
Serving Size ¼ cup (56 g)
Servings Per Container 8
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Amount Per Serving
Calories 30 Calories from Fat 10
% Daily Value
Total Fat 3%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0g 0%
Sodium 240mg 10%
Total Carbohydrate 12g 4%
Dietary Fiber 1g 5%
Sugars 1g
Protein 1g
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Vitamin A 4% Vitamin C 10 %
Calcium 5% Iron 0%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories 2,000 2,500
Total Fat Less than 65 g 80g
Saturated Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Calories per gram:
Fat 9 * Carbohydrate 4 * Protein 4
--Pay attention to the Number of servings per container/package. In this package there are 8 servings with 30 calories in each one.
--If you eat the whole container how many portions will you be eating?
* Package total equals 240 calories.
--Serving sizes are easy to compare because they are standardized.
--People eat plenty or too much FAT, CHOLESTEROL and SODIUM.
--Select foods which are low in FATS, CHOLESTEROL, SODIUM and SUGAR.
--Keep your intake of SATURATED and TRANS FAT at a low level.
--FIBER and CALCIUM - 10% is considered a good source of these nutrients.
--Most Americans do not get enough of nutrients FIBER, VITAMIN A, VITAMIN C, CALCIUM, and IRON.
--Some nutrients such as SUGAR and TRANS FAT do not have Daily Values.
--Compare brands of the same product and compare the nutrition differences.
NOTE: Do Not be fooled with label saying “fat-free” or “sugar free”. The calorie count may be higher than the regular brand.
