How to Read Nutrition Facts | Food Labels Made Easy

How to Read Nutrition Facts | Food Labels Made Easy

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Today I am going to teach you guys how to read nutrition facts labels. One of the best ways to improve your health quickly is by learning how to read nutrition labels.

The first thing you’ll notice at the top of nutrition facts are the serving size and servings per container.

This is simply the “amount” in the package or container.

Pretty self explanatory…

Next you have the ingredients.

Everything inside these black lines is representative of ONE serving.

This is important to understand because, next you will see the calories and the calories from fat.

This is pretty much the only thing most people ever look at and this is a common mistake…

If the package says 200 calories on the bag of chips, but the serving per container says 2.5, that means there is actually 500 calories in the bag…

This is a clever little marketing trick that you should pay attention to.

Pressing on, you will see the total fat on the package along with a number and a percentage on the right hand side.

The number represents the total fat in one serving and percentage represents the percentage based on a 2000 calorie diet.

So 8 gram is 12% of a 2000 calorie diet.

I should also remind you that fat is not bad for you and there are plenty of healthy foods that are high in fat.

What you really want to watch out for is any trans fat.

Trans fat is the kind linked to heart disease and all sorts of bad stuff. Avoid this at all costs.

Saturated fat should be much less of a concern.

This may surprise some of you, so I will link a few studies below that have conclusively proven that saturated fat is fine to eat and not the cause of the many diseases it was wrongly accused for.

Think of saturated fat as the middle child of the fat family, he’s got a good heart but is just a little misunderstood.

Now, you may be thinking, wait a minute…

Why does the total number of saturated fat and trans fat not add up to the total fat at the top…

Where’s the other 7 grams?

Well this is because not all fats will be listed on the nutrition label.

Only the nutrients deemed most important ever make it to the nutrition labels.

Don’t worry though.

The other fats not listed are generally healthy and should be much less of a concern.

Pressing on you will see cholesterol and sodium.

Remember, these numbers are based on ONE serving.

If the sodium was 25% of your daily intake and the package had 2.5 servings in it. That means the entire package contains 63% of you daily sodium intake.

Quite a bit considering this is one snack.

Onward, you’ll sees the carbohydrate section.

Carbohydrates are the breads, grains, fiber and SUGARS in the food.

The first section you’ll see is for dietary fiber.

Having a good amount of dietary fiber is a good thing as it helps with digestion and satisfaction from meals.

Now the next section is what you need to pay attention to.

The total sugars in the food you’re eating are important to watch out for as, like the trans fats, these have been linked to a whole host of diseases and health problems.

Also you should be aware of not only the sugar in the food, but what kind of carbohydrates you’re eating.

If the food is very high in carbohydrates, but low in dietary fiber, even though the carbs are not labeled as “sugar,” they will operate very similarly in the blood stream.

These are called “simple carbs.”

This is why you need to watch out for unrefined carbohydrates like white bread and pastas.

Next up, you’ll see the label for protein.

Knowing that foods high in protein lead to better satisfaction from meals, and promote lean muscle tissue, you will want most of the foods you eat to have a good amount of protein.

Finally, we have a few key vitamins at the bottom.

It may sound strange, but ignore these.

The numbers will be notoriously low and you should be focusing instead on getting in lots of fruits and vegetables every day to meet your vitamin requirements.

Leafy greens contain calcium and iron, and fruits contain vitamin c and a.

The rest of the nutrition labels facts contain recommendations about how much of each category to get in.

They do not change on nutrition labels and are not that important.

Finally, on some labels you will see the calories per gram for each macronutrient.

Fat contains 9 grams per serving and Carbohydrates and Proteins contain 4.

So for every 10 grams of fat, you will have 90 calories. For every 10 grams of protein or carbs you will get 40 calories.

Safe to say, you should now have a general understanding of how nutrition labels work.

Most importantly, you can stop assuming something is healthy for you based on tricky packaging and start KNOWING the difference.


  1. Sir, some items show that there is no sugar and the sugar is written on the bottom of it. How to understand it?? Please reply sir…

  2. Why dont nutrition labels list all ingredients/nutrition? You gave fats as an example but it seems this happens with more than just fats.

  3. It’s all serious and then he starts talking about subscribers and what happens when you sub

  4. i love your content though, very helpful and crystal clear. I need this since I’ve started to become conscious of the food I intake, and disciplined to take better care of my health. Thank you! 😘

  5. Am I the only one who came here because Im working out right now and I need to see which food will make me fat

  6. lol I want to be a teacher and I’m linking this to some kind that wants to be healthy. Based on these comments I’m already on my path to being a teacher LOL

  7. I think this nutrition label at least the way it’s presented is only in the US. Because in my country there’s no such thing as servings. They mention how many calories/sugar/lipides….etc in exactly 100g so you do the math to find out how much is there in that bag of chips for example.

  8. At 3.31 you say white bread is unrefined. You have it the wrong way round. Brown bread is unrefined, white is refined. I know it seems counterintuitive.

  9. Hey health nerd great educational video I liked and subscribed to make sure i can reference it and never lose it again I’m recently getting more serious about my health and this is going to help thank you so much and keep doing what your doing 👍🏻

  10. Are we able to adjust the background music. The music is louder than the speaker but the information is valuable.

  11. Me: Hits the Subscribe for le free Lamborgini
    Me again: Looks out the window and sees no Lamborghini
    Me once more:REEEEEEEEEEEEEEEEEEEEEEEEE "Unsubscribes XD"

  12. The reason why I sub to this channel is because I love nutrition and Health, and because I also love English. My nativa language is Spanish, so this channel really helps me to better my english <3 Keep up the good work

  13. the delivery of your subscribers’ Lamborghini got delayed (including me), and will probably arrive… till our next life 😆

  14. what is the calories are lower than the sodium what does that mean…
    50 calories 120 sodium

  15. This is sooo important for all of us not to fall prey to deceptive advertising. Remember people, always think twice of the food you’re consuming. Your health is an important aspect of yourself and once you don’t take care of yourself, your body will lose its trust on you and will avenge for all the years you abuse it

    i’m saying this cause i’ve been experiencing digestive issues more often and after I learned so much what and what not to eat, I throw away all unnecessary junks and start to live my life the healthy way. It’s just sad cause I’m 22 right now and I just realized it now.

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