A lot of people don’t understand the Nutrition Facts label, including those who are trying to lose weight. The Nutrition Facts label is a way of helping people make more informed choices about the food they buy. Here’s an overview of the label that tells you how many calories are in a serving, the amount of saturated fat and sodium contained in a product, and how many grams of trans fat are in a serving.

Nutrition facts labels are one of the most important tools people have to make informed food choices. These labels are a key aspect of the Federal Trade Commission’s (FTC) 2010 Nutrition Labeling and Education Act. The purpose of the act is to provide accurate and useful nutrition information to consumers, enabling them to make informed choices about the foods they purchase.

Nutrition Labels are a great resource for people who want to lose weight or eat healthier. They give you all of the nutrition information about the food you are eating, but they don’t tell you how to eat healthier. In this article, we’ll help you make the most of the Nutrition Facts Label.

One of the most effective methods for sticking to a keto or low-carb diet? Learn to read food labels for nutritional information.

This labeling enables you to determine how healthy a packaged food is and compare goods to choose which one best suits your low-carb lifestyle. This is especially helpful for identifying sugars that are well-hidden and comparing the carbohydrate content of different meals.

The nutrition label may be used in the following ways:

  1. Look for sugars that have been concealed.
  2. Calculate how many net carbohydrates you have.
  3. Consider the macronutrient balance.
  4. Take into account the energy density.

2. Calculation of net carbohydrate


Many low-carb customers compute the amount of net grams of carbs in their meal using the nutrition label. This is a straightforward computation. It just takes a few seconds once you get the hang of it.

Calculating net carbohydrate content can be a good way to compare two similar foods. For example, take a look at the label below for the Green & Black 85% cocoa bar.

How can I figure out how much net carbs this chocolate contains? Follow these four steps:


1. Determine the size of the portion.

To begin, take note of the portion size (circled in red, above). What is the amount of chocolate in a serving? Is it a square? Is it a cup? How about half a bag?

The serving size for this chocolate is 40 grams, or 12 tiny squares, as you can see.

2. Carbohydrate content per serving

Second, look at the total carbohydrate grams per serving (circled in blue above).

Each serving of this chocolate includes 14 grams of carbs.

3. Determine the amount of net carbohydrate per serving.

Third, look at how many grams of fiber there in each serving (circled in green, above). To calculate net carbohydrates, subtract fiber (green) from total carbs (blue).

This chocolate has 9 grams of net carbohydrates per serving (14 grams of carbs minus 5 grams of fiber = 9 grams of net carbs).

Fibre is already subtracted from the total carbohydrate on food labels in the United Kingdom, Europe, and Australia (the amount of fibre deducted is shown in the line below). If you’re looking at a nutrition label from anywhere other than the United States or Canada, you may skip this step since the net carbohydrates have already been computed.

4. Determine how many net carbohydrates you’ll consume.

Finally, divide the total number of servings by the total amount of net carbohydrates per serving.

Assume you want to consume six tiny chocolate squares (about half a serving, or 20 grams). That’s 4.5 g net carbohydrates (0.5 serve * 9 g net carbs).

However, if you consume the whole chocolate bar (2.5 servings), you would consume 22.5 g net carbohydrates (2.5 servings * 9 g net carbs). That’s a significant amount of carbohydrates.

This chocolate bar is unmistakably low-carb. It is even approved by ketones when taken in tiny quantities. But watch out: it’s extremely simple to consume too much.

Let’s have a look at the nutrition label for Salazon’s Dark Chocolate with Sea Salt and Almonds, another dark chocolate variety:


Per serving, this bar has 13 grams of net carbohydrates. You receive 6.5 grams of net carbs from half a serving (1/4 bar or 20 grams). For certain low-calorie eaters, this may work. However, for some people, particularly keto aficionados, this snack has too many net carbohydrates. Instead of being placed in the basket, it is returned to the shelf.

Any two goods may be compared in a similar way. You can easily determine which sauce has the least net carbohydrates per cup when choosing a sauce for pasta. That may be the same, but it isn’t always the case.

Whether you’re not sure if you’re getting enough (or too much!) protein, use steps 1, 2, and 4 to figure out how much protein you’re receiving from one or two servings of a product.

4. Take into account the energy density

The amount of calories (energy units) in a product is listed on the nutrition label. While low-carb eaters don’t need to calculate calories very often (thank goodness! ), knowing how many calories are in the components of a snack or meal may help you avoid overeating and regretting it later.


Again, the math is straightforward:

1. Determine the size of the portion.

The portion size and portion per container/package are always stated on the nutrition label. If you’re holding a snack pack that seems like it has a serving size, don’t assume the nutritional value stated is for the whole pack. Always double-check. Is a cup a serving? Is it a third of a bag?

One cup of raw pecans is one serving in this instance (circled in turquoise).

2. Determine the number of calories in each dish

The calorie count per serving is always listed first on the nutrition label.

A cup of pecans has 684 calories in this instance (circled in brown).

3. Connect them with one another.

Make a mental note of the following: Pecans have approximately 170 calories per quarter cup, making them a high-calorie food. For lunch, I don’t need more than a few.

The majority of fatty foods consumed on a low-carb or ketogenic diet are rich in calories. They’re generally delicious, but there aren’t always a lot of them. You may easily consume more calories than you need.

While some low-carb or keto dieters are unconcerned with calories, others think knowing how many calories are in a portion of food before choosing how much to consume is beneficial.

Additional information

More information on how to navigate grocery shops and what ingredients to avoid may be found in two companion guides:


The three greatest grocery shop blunders when it comes to keto diet items.


On a low-carb or ketogenic diet, avoid the following ingredients.

For more details, see our keto food guide, as well as our keto diet shopping list for actual food shopping!

Check out our easy yet comprehensive introduction to the keto diet for beginners if you want to understand more about the fundamentals:


Low-carb diet recommendations that are easy to follow

A Nutrition Facts Label is a new rule that requires food manufacturers to disclose the amount of fat, sodium, and cholesterol in their products. The label is intended to make it easier for you to make healthier choices when you grocery shop. The label is easy to understand, and you will learn exactly what you can expect when you read the Nutrition Facts Label.. Read more about daily value nutrition calculator and let us know what you think.

Frequently Asked Questions

How do you use nutrition facts labels?

Nutrition facts labels are used to provide information about the nutritional content of food. They can be found on most packaged foods, and they are typically located in the front or back of the package.

What is a nutrition label and how is it used?

A nutrition label is a standardized system of labeling the nutritional content of food and drinks. They are found on packaged foods, as well as in restaurants.

How can you use the Nutrition Facts label to make healthy decisions?

The Nutrition Facts label is a list of nutritional information on the packaging of food products. It includes how much fat, saturated fat, cholesterol, sodium, and other nutrients are in each serving.

This article broadly covered the following related topics:

  • nutrition facts label
  • nutrition facts
  • food label
  • how to read nutrition labels
  • nutrition facts label requirements
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