How to Read a Nutrition Label (Without Getting Fooled)

The nutrition label is the most honest part of any package — if you know how to read it. The front of the box is marketing; the back is data. Here’s how to get what you need in about ten seconds.

Start with the serving size

Everything on the label refers to one serving, and servings are often unrealistically small. A bottle of soda may list 2.5 servings, so the calories you actually drink are 2.5× the number shown. Always check servings per container first.

Use the per-100g column

Many labels show a per-100g column alongside per-serving. Per-100g is the great equalizer — it lets you compare two products fairly regardless of their serving sizes. Use it to compare and to scale to your real portion.

Calories and macros

Scan calories, then protein, carbs and fat. Higher protein per calorie is usually a good sign for satiety. Note fiber (aim higher) and added sugars (aim lower).

Spot the added sugar trap

Labels now separate total sugars from added sugars. Naturally occurring sugars in fruit or plain dairy aren’t the concern; added sugars are. Ingredients are listed by weight, so if a sugar (or its aliases — syrup, dextrose, maltose) sits near the top, the product is sugar-heavy.

Ignore front-of-pack claims

“Low-fat” often means high-sugar. “Natural” means almost nothing. “Made with real fruit” can mean a trace. Let the label, not the slogan, decide.

Once you know a food’s label, logging it is trivial — Fotocal lets you capture the meal and keep the numbers without re-reading the box every time.