Decoding Nutrition Labels: A Simple Guide to Smarter Food Choices

When you walk through the grocery store, the shelves are packed with colorful packaging making big promises: “low fat,” “high protein,” “heart healthy.” But the real truth about what you’re eating is in the fine print, the nutrition label. Learning how to read these labels is one of the most powerful tools you can use to make informed food choices and reach your health goals.

Here’s a step-by-step guide to help you decode nutrition labels like a pro.

1. Start with the Serving Size

The first thing to notice is the serving size. This number sets the stage for everything else on the label. Many products contain multiple servings per package, and all the calories, fats, carbs, and protein listed are based on that one serving.

Tip: If you’re eating double the serving size, remember to double the numbers.

2. Check the Calories

Calories tell you how much energy you’ll get from one serving. While calories aren’t the only factor in healthy eating, knowing how they add up helps with portion control and weight management.

3. Look at the Macronutrients

Macronutrients give your body energy and are broken into three main categories:

• Fat – Avoid trans fats (often labeled as partially hydrogenated oils). Saturated fats can be part of a balanced diet, but aim for more unsaturated fats from nuts, seeds, olive oil, and fish.

• Carbohydrates – This number includes starches, fiber, and sugars. Aim for products with more fiber and less to no added sugar.

• Protein – Protein supports muscles, hormones, and repair. Look for higher protein if you’re active or aiming to stay fuller longer.

To learn all about macros, click here.

4. Scan for Added Sugars

This is where labels can be tricky. Natural sugars from fruit and milk are different from added sugars (like corn syrup, cane sugar, or honey added during processing). Too much added sugar is linked to energy crashes, cravings, and health issues.

Tip: Try to get the majority, if not all, of your sugar from fruits and natural sugar sources (think local honey or pure maple syrup). Processed sugars cause inflammation and are linked to a multitude of health issues. Read more about sugar and inflammation here.

5. Don’t Skip Fiber

Fiber is often overlooked but is essential for digestion, gut health, and blood sugar balance. A good rule of thumb is 3 grams of fiber or more per serving if possible. Fiber will also balance out the carbs, so you don't have the huge insulin spike. Higher carbs, no fiber, equals insulin spikes. Fiber, along with fats and proteins, will help balance that out.

6. Read the Ingredients List

This is where the label really tells the truth. Ingredients are listed in order by weight, from most to least. That means the first few items make up the bulk of the food.

• Whole food focus: The goal is simple, recognizable ingredients, ideally one ingredient (like oats, rice, or almonds) or very few.

• Watch out for additives: Long lists with hard-to-pronounce chemicals often mean the food is more processed.

• Hidden sugars and salts: Sugar can appear under many names, like cane juice, malt syrup, or dextrose, so check carefully.

If you want more information about ingredients to avoid, check out this post from Food Babe.

A good rule: If you can’t picture the ingredient in its natural form, it probably doesn’t belong in your daily diet.

7. Don’t Be Fooled by Marketing Claims

Words like “natural,” “gluten-free,” or “low-fat” don’t always mean a product is healthy. Always go back to the label and the ingredient list for the real story.

Micronutrients & Daily Value:

Vitamins and minerals (micronutrients) are often listed below the main nutrients. The % Daily Value shows how much one serving contributes to your daily needs based on a 2,000-calorie diet.

Final Thoughts

Learning to decode nutrition labels empowers you to choose foods that support your energy, health, and lifestyle goals. Focus on nutrients that fuel your body and ingredients you can understand. The closer a food is to its natural, whole form, the better.

Next time you’re grocery shopping, take a few extra seconds to flip the package around. You might be surprised by what you discover!