How to Read a Nutrition Label in 2 minutes

Let’s face it—most of us glance at nutrition labels but don’t always know what we’re looking for. As a doctor, I often tell my patients that understanding these labels is one of the easiest ways to take control of their health. Here's how to break it down in under 2 minutes:

1. Start with the Serving Size
This is the first thing to check. All the numbers on the label are based on one serving, not the whole package. If you’re eating double the serving size, you’re getting double the calories, fat, sugar, etc.

2. Check the Calories
Calories tell you how much energy you’ll get. For weight maintenance, aim for foods with reasonable calories per serving. High-calorie snacks add up quickly, especially if they offer little nutritional value.

3. Read the Fats
Look at Total Fat, then dig deeper:

• Saturated Fat – Keep this low. High amounts can raise LDL, your bad cholesterol.

• Trans Fat – Avoid completely. Even 0.5g per serving can add up.

• Unsaturated Fats (like poly- and monounsaturated fats) – These are healthier, often not listed unless the food highlights them.

Quick tip: Aim for mostly unsaturated fats from nuts, seeds, avocado, and fish.

4. Look at Total Carbohydrates
Carbs are your body's main fuel source, but quality matters:

• Total Carbohydrates – This includes all carbs, but not all are equal. Check the fiber and sugar breakdown to understand the type of carbs you're getting. Anything that is not absorbed (fiber) or is slowly metabolized (sugar alcohols) will not count as a carb for you if you are adhering to a low carb diet

• Dietary Fiber – High fiber leads to better digestion and blood sugar control. Look for 3g or more per serving. You can subtract fiber from the total carbs to calculate your net carb intake if you're following a low carb diet.

• Added Sugars – Less is better. Try to stay under 10% of your daily calories from added sugars but remember, the listed added sugars do not account for the naturally occurring sugars in the food. This is usually not listed separately and is just lumped under "Total Carbohydrates". To figure this out you would do some math:

  • net carbs = total carbs - (fiber + sugar alcohols)

  • natural sugars = net carbs - added sugar
    
    

5. Limit These Nutrients
Look at saturated fat, trans fat, sodium, and added sugars. These are linked to heart disease, high blood pressure, and other chronic conditions. A good rule: try to keep these low—5% Daily Value (DV) or less is low, 20% or more is high.

6. Prioritize These Nutrients
Fiber, protein, calcium, potassium, iron, and vitamins are your friends. These support digestion, immunity, and overall health. More fiber and protein can help you stay full longer.

7. Understand % Daily Value (%DV)
This shows how much a nutrient in one serving contributes to your daily intake. Use it as a guide. Again, under 5% is low, over 20% is high. Aim high for fiber and vitamins; stay low on sodium, sugar, and saturated fat.

Now you can do it too! Start practicing. Scan the label: serving size → calories → fats & carbs → fiber & protein → %DV. Once you get the hang of it, you’ll be making smarter choices in seconds.

Stay well,

Sandra Koehn, DO