How to read Nutritional Labels
Do you know how much food you are eating? Do you know how to read Nutritional Label?
Here’s a quick explanation:
a - Serving Size: shows estimated size of portion by weight. In this particular label is one cup or 85 grams.
b - Servings per container 2.5 : this means based on all the number on the label it contains two and a half servings.
c - Calories: the total amount of calories (energy) per serving. Calories are made up of Fat, Carbohydrates and Protein.
d -
- Total Fat: shows the amount of fat in grams usually from saturated and unsaturated fats.
- Cholesterol: shows the amount of cholesterol in milligrams.
- Sodium: shows the amount of sodium in milligrams.
- Total Carbohydrates: quickest form of energy. Broken down into complex carbohydrates, sugars and fiber.
- Protein: total protein in grams
e - Vitamin & Minerals: shows a percentage based of this nutrients based on the Recommended Daily Value (DV).
f - Shows recommended calorie intake for diets of 2000 and 2500 calories a day.


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