Label Reading Food Labels

Product label: Check for:
Nutrition Facts
Serving Size 1 cup (228g) Serving size
Servings Per Container 2 Number of Servings
Amount Per Serving
Calories 250 Calories from Fat 110
% Daily Value*
Total fat 12g 18%
Saturated fat 3g 15%
Cholesterol 30mg 10%
Sodium 470mg 20%
Total Carbohydrate 31g 10%
Dietary Fiber 0g 0%
Sugars 5g
Protein 5g
This section of the label gives the amounts of nutrients in a single serving. Use this information to track how much fat, saturated fat, cholesterol, and calories are provided by the foods you eat. The "% Daily Value" shows how much of the recommended amounts of nutrients (based on a 2,000 calorie/day diet) this product provides in a single serving.

Calories
Total fat in grams
Saturated fat in grams
Cholesterol in milligrams
Vitamin A 4% Vitamin C 2%
Calcium 20% Iron 4%
*Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs:
Calories: 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate 300g 375mg
Dietary Fiber 25g 30g
This section of the label provides recommended daily amounts of nutrients for two calorie levels. The amounts listed here correspond to the upper limit of the Step I diet; the amounts for the Step II diet would be lower.
Calories per gram:
Fat 9 - Carbohydrates 4 - Protein 4

Home
Back to: Chapter 3 (Read Food Labels)