Serving sizes, daily values, hidden sugars — nutrition labels can be confusing. This quick guide breaks down exactly what to look for.
Start with Serving Size
Everything on the label is based on one serving. A bag that seems low in calories might actually contain three servings — meaning three times the calories if you eat the whole thing.
Calories
The calorie count tells you how much energy you get from one serving. This number alone isn't enough — consider the nutritional quality of those calories.
Nutrients to Limit
- Saturated and trans fats — linked to heart disease
- Sodium — high intake raises blood pressure
- Added sugars — different from naturally occurring sugars in fruit or dairy
Nutrients to Prioritise
- Dietary fibre — supports digestive health
- Vitamins D, calcium, iron, and potassium
- Protein — for satiety and muscle maintenance
Understanding % Daily Value
5% DV or less is considered low; 20% DV or more is high. Use this as a quick guide to assess whether a food is a good source of a nutrient.