Start with the serving size
Every number on the label refers to one serving, and a serving is often smaller than what you actually eat. A bag of crisps or a bottle of juice can hold two or three servings. If you eat the whole thing, multiply every number by the number of servings.
Then calories
Calories are the energy in one serving. Labels in many countries use 2,000 calories a day as a general reference, but your own needs depend on your size, age and how active you are, so treat that figure as a yardstick, not a target.
Use the percent daily value as a shortcut
The percent daily value (%DV) tells you how much of a day’s recommended amount of a nutrient one serving provides. A common rule of thumb from US food labelling guidance: 5% or less is low, and 20% or more is high.
- Aim for higher %DV in fibre, calcium, iron, potassium and vitamin D.
- Aim for lower %DV in saturated fat, sodium and added sugars.
Look at added sugars, not just total sugars
Total sugars include sugars that occur naturally in milk and fruit. Where a label lists added sugars separately, that is the number to watch.
Check the ingredients list
Ingredients are listed from the largest amount to the smallest. If sugar or oil is near the top, there is a lot of it in the product.
Labels differ between countries
Many labels list values per 100 g as well as per serving. Use whichever matches how much you will really eat, and keep the same one when you compare two products.
When you log a packaged food in Fudii, check that the serving size matches the one on your pack, because that is the number everything else is built on.
General information, not medical or dietary advice. If you have a health condition or specific nutrition needs, talk to a doctor or registered dietitian.
