The Nutrition Facts Table

Nutrition Centre

What is the Nutrition Facts table?

Nutrition Facts table gives you information on the amount of 13 core nutrients and calories in an amount of food. Use this information and the % Daily Value (% DV) to choose and compare food products for a healthier you.

 

How do I read it? NutTable
  1. Look at the serving size
    Compare the serving size on the package to the amount that you eat. If you eat the serving size shown on the Nutrition Facts Table you will get the amount of calories and nutrients that are listed.
  2. Look at the calories
    Calories tell you how much energy you get from one serving of a packaged food.
  3. Look at the per cent Daily Value (% 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 one serving of a packaged food. Use this percentage to compare the nutrient content of different foods.

    • 5% DV or less is a little
    • 15% DV or more is a lot
  4. Try to get more of these nutrientsent foods.
    • Fibre, vitamin A, vitamin C, iron, calcium
  5. Try to get less of these nutrients
    • Fat, saturated fat, trans fat, sodium, cholesterol

 

Why should you use the Nutrition Facts table?

You can use the Nutrition Facts table to:

  • Choose products more easily
  • Compare two products to make better food choices for you and your family
  • Learn about the nutrition information of the foods you eat
  • Better manage special diets
  • Increase or decrease your intake of any nutrient

Make sure to read the other nutrition sections on our website to know what nutrients your body needs which will help you understand the table.

What about nutrition claims?

Nutrition claims provide a snapshot about the amount of one specific nutrient in a food, such as fibre or fat. While nutrition claims are optional, they must meet government regulations before appearing on a package. Here are some examples of common claims:

Source of Fibre

“Source of fibre” means the food contains at least 2 grams of fibre in the amount of food specified in the Nutrition Facts table. “High source of fibre” means at least 4 grams of fibre, and “Very high source of fibre” is at least 6 grams of fibre. Go back to the “Nutrients Our Bodies Need” section to recall what fibre is.

Low Fat

“Low fat” means that the food contains no more than 3 grams of fat in the amount of food specified in the Nutrition Facts table.

Cholesterol-free

The claim “Cholesterol-free” means that the product has a very small amount (less than 2 mg of cholesterol in the amount of food specified in the Nutrition Facts table) and it is also low in saturated fat and trans fat.

Sodium-free

A “sodium-free” claim means the amount of food specified in the Nutrition Facts table contains less than 5 mg of sodium.

Reduced in Calories

“Reduced in Calories” has at least 25% less energy (Calories) than the food it is being compared to? Most of the time, it’s being compared to the regular version of that food

Light

The term “light” is allowed only on foods that are either “reduced in fat” or “reduced in energy” (Calories). “Light” can also be used to describe sensory characteristics of a food, for example light tasting or light coloured.

Source: Eat Right Ontario. Resources.

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