Health

Nutrition Labels

How to understand the nutrition facts table

The standard nutrition facts table provides information on Calories and 13 nutrients.

3 important points must be considered to make informed choices

1- Serving size

The information found on the nutrition facts table is based on a specific amount of food (serving size). Always compare the serving size stated on the package to the amount that you really eat. If you eat the serving size shown on the nutrition facts table, you will get the amount of Calories and nutrients that are listed. But, if you eat twice the serving size you get twice the amount Calories and nutrients

2- Calories

The amount of Calories indicated tell you how much energy you get from one serving. Always compare the serving size on the package to the amount that you really eat. If you eat twice the serving size you will get twice the amount of Calories and nutrients.

3- Percentage of Daily Value (% Daily Value)

The percentage of daily value indicates nutrients levels on a scale from 0% to 100%. This scale shows if there is a large or small quantity of a nutrient in one serving.

For each nutrient, the label indicates the percentage of the Recommended Daily Intakes (RDI) met in one serving size. Visit the Canadian Food Inspection Agency website to have the established Recommended Daily Intakes for vitamins and mineral nutrients:

The percentage of daily value provides a quick overview of the nutrient profile of the food and allows product comparisons based on nutrient.

Suggestions:

If you want to decrease your fat and salt consumption, choose foods containing a low percentage of daily value for :

  • Fat
  • Sodium
  • Saturated and trans fat

Fat

Low percentage of daily value: less than 5 %

Sodium

Since most Canadians consume more sodium than they need, it is recommended to choose foods with the lowest percentage of daily value.

Low percentage of daily value: less than 5 %
High percentage of daily value: more than 15 %

Saturated and trans fat

Low percentage of daily value: less than 10 %

If you want to increase your fibre, vitamins and mineral nutrient consumption, choose foods containing a high percentage of daily value for :

  • Fibres
  • Vitamins
  • Calcium
  • Iron

Fibres

High percentage of daily value: more than 15 %

Vitamins and minerals

Low percentage of daily value: less than 5 %
High percentage of daily value: more than 15 %

To claim that a food is source of vitamins or minerals, it must contain at least 5 % of the Recommended Daily Intakes (RDI).

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