Learn how to read food labels and understand what they mean to make wise food choices.
Reading the nutrition information on food labels enables you to:
- Make informed food choices
- Compare products more easily
- Determine the nutritional value of foods
- Increase or decrease your intake of certain nutrients
- Better manage special diets
Follow Eating Well with Canada's Food Guide more easily
Here are some examples of what you may see on food labels. For more complete information visit the website links located below.
Nutrient content claims tell you about 1 nutrient such as sodium, fat, sugar or fibre. For example: no sugar added, fat free, excellent source of fibre.
Health claims tell you how your diet can affect your health. For example: A healthy diet low in saturated and trans fats may reduce the risk of heart disease.
The ingredient list tells you what ingredients are in a packaged food. Ingredients are listed by weight from most to least.
The Nutrition Facts Table
Provides you with information on the Calories and 13 nutrients for the serving size shown. Compare the serving size on the package to the amount that you eat.
Percent Daily Value
% Daily Value puts nutrients on a scale from 0% to 100%. This scale tells you if there is a little or a lot of a nutrient in 1 serving of packaged food.
Choose packaged foods with a low % Daily Value of:
- Fat, saturated fat, trans fat
Choose packaged foods with a high % Daily Value of:
- Vitamin A and vitamin C
- Want to Learn More About Balancing Your Diet? It Starts with Understanding Eating Well with Canada’s Food Guide
- Learn more at the Nutrition Labelling Education Centre
- Visit Health Canada’s website on nutrition labelling