How to Read a Nutrition Label
Tap any term on the label below to see what it actually means — no jargon, just plain answers.
The Math Behind the Label
Every calorie on a label comes from just three places. Here's the conversion each one uses:
Worked Example — Using the Label Above
Quick Reading Tips
A few habits that make any label easy to scan in seconds.
Check serving size first
Every number on the label applies to ONE serving — not the whole pack. A pack with 3 servings has 3× the numbers shown.
"Of which" means included
Sub-items like Total Sugars or Saturated Fat are already part of the total above them — don't add them again.
Aim lower for these three
Saturated Fat, Trans Fat, and Sodium are generally the ones worth keeping to a minimum.
Aim higher for these
Protein and fibre are usually the nutrients you're trying to get more of, not less.
Ingredients are listed by weight
The first ingredient listed makes up the largest part of the product. If sugar is in the top three, it's a high-sugar item.
%RDA is just a baseline
The percentages assume a standard 2,000 calorie diet. Your actual daily needs may be higher or lower based on your activity level.
"Zero" isn't always absolute
Depending on regulations, amounts under 0.5g per serving (like trans fats or sugars) can legally be rounded down to 0g.
Fibre doesn't act like sugar
Even though it's counted under Carbohydrates, dietary fibre isn't digested for energy and won't spike your blood sugar.
Clinical Label Analyzer
Input the values per serving to reveal the true biological impact and benefits.
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