How to Read a Nutrition Facts Table

Nutrition Facts tables can help you understand what is in packaged foods and compare similar products. However, nutrition labels are not always easy to understand. Nutrition knowledge, literacy, and numeracy skills can all affect how people use nutrition information.

Here is a simple guide to help you get started.

🥣 Start with the Serving Size

First, check the serving size. The serving size is a reference for understanding the nutrition information, not necessarily a recommendation for how much you should eat.

The calories and nutrient amounts listed in the Nutrition Facts table are based on the stated serving size.

For example, if a food has 200 calories per serving:

• Eating 1 serving = 200 calories
• Eating 2 servings = 400 calories
• Eating ½ a serving = 100 calories

The same applies to nutrients such as fat, carbohydrates, protein and sodium.

MyMealAid Tip 💡

Before looking at the numbers, ask yourself: “How much am I actually eating compared with the serving size?”

🔥 Look at the Calories

Calories tell you how much energy a serving of food provides.

When looking at calories, consider them together with the other nutrients in the Nutrition Facts table rather than looking at calories alone.

Your overall food choices and individual needs matter too.

🥑 Check the Nutrients

The Nutrition Facts table provides information about different nutrients.

Pay attention to nutrients such as:

• Saturated fat
• Trans fat
• Sodium
• Sugars
• Fibre
• Protein

Looking at several nutrients together can give you a better picture of the food instead of focusing on just one number. You may want to limit sodium, sugars, and saturated fat, while you may want more fibre.

📊 Use the % Daily Value (% DV)

The % Daily Value (% DV) shows how much a nutrient in one serving contributes to the Daily Value.

It can be especially helpful when comparing similar products.

For example, you can compare two cereals and look at their % DV for nutrients such as sodium, fibre or saturated fat. You can also compare their total sugar content to see which cereal contains less sugar. In Canada, the Nutrition Facts table lists total sugar, which includes both naturally occurring and added sugars. Added sugars aren't listed separately, so check the ingredients list to see whether sugars have been added.

Remember: Understanding percentages can be challenging, especially if you are not comfortable with numbers. You do not need to calculate everything yourself—use the % DV as a quick way to compare products.

In Canada, remember that 5% DV or less means little, while 15% DV or more means a lot.

🔄 Compare Similar Products

Nutrition Facts tables can help you compare similar foods.

For example, when choosing between two:

• Cereals
• Crackers
• Soups
• Yogurts
• Frozen meals

Look at the serving size, calories and key nutrients to see how the products differ.

For example, when comparing breakfast cereals, look at fibre, total sugar and sodium. You can also check the ingredient list to learn more about the ingredients used in each cereal

👀 Don’t Rely Only on the Front of the Package

Words, pictures and nutrition claims on the front of the package can influence how people perceive a product’s healthfulness and whether they intend to buy it. For example:

Words: Claims such as “natural,” “healthy’ or “made with whole grains”

Pictures: Images of fresh fruits, vegetables, or whole grains that suggest a product is nutritious.

Nutrition claims: Statements such as “low in sodium,’ “sources of fibre,” or “no added sugars”

Some nutrition claims are regulated and must meet specific requirements, while other words and images may be used for marketing. The front of the package does not tell you everything about a product’s nutritional content.

Research has found that front-of-package information and nutrition claims can affect people's perceptions of a product's healthfulness and their purchase intentions.

MyMealAid Tip 💡

Turn the package around! Don't rely only on words like “healthy,” “natural,” or other nutrition claims. Take a moment to check the Nutrition Facts table and see what is actually in the product.

🛒 A Simple Way to Read the Table

When you're shopping, try these 5 steps:

1. Check the serving size

How much food does the serving represent?

2. Look at the calories

How much energy is in one serving?

3. Check key nutrients

Look at saturated fat, trans fat, sodium, sugars, fibre and protein. Consider which nutrients you may want more or less of, depending on your individual needs.

4. Look at the % DV

Use it to help compare the amount of nutrients between similar products. Remember, 5% DV or less means a little, while 15% DV or more means a lot.

5. Check the back—not just the front!

Read the Nutrition Facts table and ingredient list to learn more about the product. In Canada, ingredients are generally listed in descending order by weight, meaning the ingredients present in the greatest amount are listed first. For example, when comparing cereals, check where sugar-based ingredients appear in the list. You can also look for whole grain and check the ingredients list for allergens or ingredients you need to avoid.

MyMealAid Tip 💡

You don't need to understand every number on a Nutrition Facts table to use it.

Start with the serving size, check the calories, look at the nutrients that matter to you, and use % DV to help compare similar products.

The Nutrition Facts table helps you understand your food choices—it's not a test you have to get perfect.

References

Canadian Food Inspection Agency. (2026, March 19). Understanding food labels. inspection.canada.ca. https://inspection.canada.ca/en/food-labels/labelling/consumers/understanding-food-labels

Franco-Arellano, B., Vanderlee, L., Ahmed, M., Oh, A., & L’Abbé, M. (2020). Influence of front-of-pack labelling and regulated nutrition claims on consumers’ perceptions of product healthfulness and purchase intentions: A randomized controlled trial. Appetite, 149, 104629. https://doi.org/10.1016/j.appet.2020.104629

Health Canada. (2024, September 5). Nutrition labelling: Nutrition facts table. Canada.ca. https://www.canada.ca/en/health-canada/services/food-nutrition/nutrition-labelling/nutrition-facts-tables.html

Health Canada. (2022, June 30). Sugars: Using the food labels. Canada.ca. https://www.canada.ca/en/health-canada/services/nutrients/sugars/using-food-labels.html

Malloy‐Weir, L., & Cooper, M. (2016). Health literacy, literacy, numeracy and nutrition label understanding and use: a scoping review of the literature. Journal of Human Nutrition and Dietetics, 30(3), 309–325. https://doi.org/10.1111/jhn.12428

General nutrition education. This article does not replace individualized advice from a qualified healthcare professional.