Nutrition · 1 min read · Updated
How to read a nutrition label
Serving size first, then calories, protein, fiber, sugar and salt. A 30-second label check that makes logging way more accurate.
A nutrition label is a cheat sheet, but only if you read it in the right order. Most logging mistakes come from one line: the serving size.
The 30-second check
- Serving size: is it what you actually eat? A bag of chips might be "about 3 servings". Double the serving, double everything.
- Calories: per serving, not per package.
- Protein: the more per 100 calories, the better it fits a lifter's diet.
- Fiber: more is better. 3 grams or more per serving is a good sign.
- Added sugar: lower is better. The World Health Organization suggests keeping free sugars under 10% of your day's energy.
- Sodium: packaged and restaurant food is where most salt comes from. Watch it if your blood pressure runs high.
Ingredients
Ingredients are listed from most to least by weight. If sugar (or one of its many names: syrup, dextrose, cane juice) is in the first few, it's basically a treat.
Log it fast
In Gainsville, tap Scan a barcode to pull the label straight in. Always check that the serving matches what you ate before you add it.