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Nutrition Label 101
Foodfacts makes it easy to become an expert label reader. Just click on any part of the nutrition label and find out more information and tips!
Foodfacts makes it easy to become an expert label reader. Just click on any part of the nutrition label and find out more information and tips!
Untitled Document
Nutrition Facts
Serving size 3/4 cup (32g)
Servings Per Container about 13
Amount Per
Serving		 Cereal with
1/2cup
Cereal Fact Free Milk
Calories 130 170
Calories from Fat 25 25
% Daily Value**
Total Fat 2.5g* 4% 4%
Saturated Fat 0g 0% 0%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1.5g
Cholesterol 0mg 0% 0%
Sodium 150mg 6% 9%
Potassium 70mg 2% 8%
Total Carbohydrate 25g 8% 10%
Dietary Fiber 2g 8% 8%
Sugars 6g
Other Carbohydrate 17g
Protein 2g 2% 8%
Vitamin A 15% 20%
Vitamin C 0% 0%
Calcium 0% 15%
Iron 60% 60%
Vitamin D 10% 25%
Thiamin 25% 30%
Riboflavin 25% 35%
Niacin 25% 25%
Vitamin B6 25% 25%
Folic Acid 50% 50%
Vitamin B12 25% 35%
Phosphorus 6% 20%
Magnesium 4% 8%
Zinc 2% 6%
Copper 4% 4%
*Amount in Cereal. One half cup fat free milk contributes an additional 40 calories, 65mg sodium, 200mg potassium, 6g total carbohydrate (6g sugars), and 4g protein.
**Percent Daily VAlues are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,000
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Potassium   3,500mg 3,500mg
Total Carbohydrate   300g 375g
Dietary Fiber   25g 30g
INGREDIENTS: CORN, WHOLEGRAIN WHEAT, SUGAR, WHOLE GRAIN ROLLED OATS, BROWN SUGAR, ALMONDS, HIGH OLEIC VEGETABLE OIL (CANOLA OR SUNFLOWER OIL), RICE FLOUR, WHEAT FLOUR, RICE, MALTED BARLEY FLOUR, SALT, CORN SYRUP, WHEY (FROM MILK), HONEY, MALTED CORN AND BARLEY SYRUP, CINNAMON, ARTIFICIAL FLAVOR, NATURAL FLAVOR, CARAMEL COLOR, ANNATTO EXTRACT (COLOR). BHT ADDED TO PACKAGING MATERIAL TO PRESERVE PRODUCT FRESHNESS.
VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), ZINC OXIDE (SOURCE OF ZINC), FOLIC ACID, VITAMIN B12, VITAMIN D.
CONTAINS: WHEAT, ALMOND, MILK.
TOP 5 Tips Customize to... Label Buzz Words

  1. Check the serving size and ingredient list first
  2. First ingredient = biggest
  3. Long ingredient list = bad
  4. Avoid high amounts of sugar and trans fats
  5. Check the amount of fiber, 2g or more per serving

Weight Loss - focus on serving size, overall calories and ingredient quality

Lower Cholesterol - lower saturated fats and trans fats and increasing soluble fiber.

High Blood Pressure - lower the amount of sodium you eat daily

Blood Sugar Stable - avoid added sugars and highly processed carbohydrates

Fat Free
Beware sometimes when fat is removed additional sugar is added leaving the food still high in calories and low in nutrients.

No sugar added
Just because a food doesn�t have added sugar doesn�t mean it�s sugar-free. This makes label reading imperative with such claims.

Sugar Free
Sugar is sometimes replaced with artificial and chemical substances, which may be even more harmful then sugar.

0 Trans Fats
Food products still may contain up to 0.5grams of trans fat and claim to have 0g. If you it eat daily those 0.5g can add up!

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