How to Read a Nutrition Label

How to Read a Nutrition Label

I decided to dedicate this week’s Tips of the Week on a very important topic, how to read a nutritional label the right way.

- Sai (and Joeslyn)


Not all parts of a nutrition label are created equal. Here are things to look out for in order of importance:

  1. Serving Size
  2. Protein
  3. Carbs
  4. Sodium
  5. Fat

Serving size is first because it will determine whether you can take the numbers at face value or if you'll need to multiply or divide them. In this example for protein powder, the serving size is 1 scoop. If you use 2 scoops, you'll need to double all of the numbers.

Next, you'll want to look at protein and carbs. This protein powder is good because the protein is higher than the carbs. You don’t want those numbers reversed or else you might as well drink a milkshake.

Sodium and fat are next in line. They can creep up on you. While there are different ranges of what is "healthy", you can look at the % Daily Values as a quick guide to determine if they are too high.

Reading a nutritional label the right way will help you from consuming unwanted calories.

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