Nutrition Labels 101: What is a serving size and how do I calculate calories?

Nutrition Labels 101: What is a serving size and how do I calculate calories?

November 9, 2019 6 By William Morgan


The Nutrition Facts label is pretty confusing
for most people. So today’s want to focus
on the real top portion of the food label
and give some basic tips on how you can get
started reading food labels. One of the most
important things to look at is the serving
size. Most labels is going to have them in
standard measures, so it’s pretty easy to
read and it’s very comparable from one similar
product to the next, which makes it nice when
you’re looking at different labels from different
products. So look at the serving size, then
look at the serving per container right below
that, which tells you how many are actually
in that entire package. And then think about
what you actually consume. So in this package,
it’s 28 crackers. Well if I ate 28 crackers
and everything else listed is pretty comparable.
But if I had more than that, or less than
that, I would have to adjust all the calories
and all the other nutrients based on how much
I actually consumed from this particular package.
The other important thing to look at is calories
and calories from fat. When we look at the
calories in this product, 130, and the serving
size is 28, so if I had 28 crackers, I know
it’s 130 calories, but if I had double that,
I need to double it. So I can also look at
my calories from fat and determine what percentage
of my calories are coming from fat. Standard
recommendation is to consume less than 30%
of our calories and fat in a typical day,
so I take the 30 calories from fat here, divided
by the 134 from this product, is 23% of the
calories are coming from fat. So, it may fit
into a healthy diet for me, but again, you
need to compare this to what you’re actually
consuming in a typical day.