Nutritional information on food labels provides the facts you need to compare products. It typically includes serving size, calories per serving, and a breakdown of macronutrients such as fats, carbohydrates (including sugars and fiber), and protein, along with vitamins and minerals when listed. The nutrition panel also features an ingredients list, and in some cases percentage daily values that give a sense of how a nutrient fits into a standard diet. Focusing on this nutritional information helps you understand how different items line up against one another. When you read nutritional information, start with the serving size and calories per serving to establish a basis for comparison. For consistent evaluation, look at values per 100 g or 100 ml as well as per serving. Compare total fats and the types of fat (such as saturated fat), sugars (total and added if shown), fiber, and protein. Check the ingredients list to see what the product contains and in what order the ingredients appear (the heaviest ingredients come first). Remember that the nutritional information can include percent daily values that indicate how much a nutrient contributes relative to a typical daily amount, which can help you gauge the relative presence of each nutrient. Use the nutritional information to guide your portioning and ingredient choices. Treat the stated serving size as the reference for estimating intake, and adjust the numbers if your actual portion differs. When comparing options, consider calories per 100 g/ml and how sugars are presented to align with your preferences. Review the ingredients for recognizable components and assess whether the list seems to rely on complex or simple ingredients. Be mindful of packaging that contains multiple servings, and factor in how your overall consumption will align with the information provided.
