How To Read A Food Label

It's not all about the calories.

Ever flipped a package over and thought, "What the heck does any of this even mean?" “What even is lecithin?”

You’re not alone. Nutrition and ingredient labels are confusing by design.

How do I know how many carbs are in a serving? Is that different from sugar?

How much fiber is a good amount?

Are all of these ingredients good for me or my kids?

 Let’s make it simple: Here’s how to actually read a Nutrition Facts label and ingredients list — without the overwhelm.

🔍 First, the Nutrition Facts Panel:

• Serving size: Start here. Every number below is based on this amount — not the entire package. (Sneaky but important.)

• Calories: Tells you how much energy the serving gives you — but not how nutritious it is. Important if you are tracking calories.

• % Daily Value (%DV):

Note: Daily Value is based on the amount of a nutrient the FDA thinks you need to not be deficient and get sick, not how much your body needs to thrive.

• 5% or less = low

• 20% or more = high Helpful when looking at things like fiber (good) or added sugar (not great).

• Protein, fiber, vitamins, minerals: Higher numbers here are generally a win.

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Now, let’s break down the carbs:

• Total Carbohydrates = Fiber + Sugar + Starch (includes sugar and added sugars)

• Fiber is a good carb — it helps with digestion, blood sugar control, and feeling full. → Higher fiber = better.

• Sugar here means total sugar — this includes both natural sugars (like those in fruit or milk) and added sugars.

• Added sugars are extra sugars manufacturers put in (think cane sugar, corn syrup, brown rice syrup, etc.). → Less added sugar = better.

💡 If a food has high total carbs but also high fiber and low or zero added sugar, that’s usually a good sign. (Example: a sweet potato vs. a candy bar.)

🔍 Next, the Ingredients List:

• First ingredients matter most. Ingredients are listed in order of quantity. The first few ingredients make up the majority of the product.

• Short list = usually better. If it reads like a chemistry set, proceed with caution.

• Do you recognize the ingredients? Can you tell they came from whole foods, e.g. carrots or milk.

Watch out for hidden sugars: Companies love to sneak sugar in under dozens of names, like: → Dextrose → Maltose → Brown rice syrup → Agave nectar → Corn syrup

→ High Fructose Corn syrup → Fructose → Evaporated cane juice

(If it ends in "-ose," it’s probably sugar.)

🔍 And those weird chemical names? Stabilizers, emulsifiers, preservatives, colors and flavors — they're there to make food last longer or look prettier, but some come with health risks:

• Gut irritation

• Blood sugar disruption

• Low-grade inflammation

• Impacts to brain development

• Attention or mood disorders

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Common additives to watch for: → Carrageenan → Polysorbate 80 → BHA / BHT → Sodium nitrite → Potassium bromate → Propylene glycol

(If you wouldn’t cook with it at home, do you really want to eat it?)

Bottom Line: 

✅ Stick to foods with ingredients you recognize. 

✅ Choose products with minimal added sugar. 

✅ Look for shorter, simpler ingredient lists. 

✅ Aim for higher fiber, lower added sugars when it comes to carbs.

Y’all, I know choosing the right foods for yourself or your family can feel overwhelming sometimes.

But with a little knowhow and practice, it’s easy to spot the things to avoid and what's good for you.

As always, if you need extra support, I’m here to help!

If you’re looking for more tips on what to shop for and how to get more protein in your diet, I put together a cheat sheet to help.

It’s quick and easy ways to add protein to your day in 15 minutes or less, along with nutritious, protein-packed options to add to your shopping cart.

Get the 15 Minute Protein Fix here!