Reading Food Labels

These instructions are for patients and caregivers to learn how to read food labels.

Check the Serving size and Calories.

1. • Look at the serving size for one portion and for how many servings are in the package. Check how many calories are in one serving.

2. Look for percent Daily Value (%DV):

   • 5% or less is low.

   • 20% or more is high.

3. Check the Total Fat %.

   • Saturated fat (unhealthy fat) should be less than 2 grams per serving.

   • Trans fat (unhealthy fat) should be 0 grams per serving.

4. Find the Dietary Fiber:

   • Try choosing foods with 3 grams or more per serving.

5. Look for Added Sugars:

   • Choose foods with 8 grams or less of Added sugars per serving.

   • If your child has high triglycerides, choose foods with 5 grams or less of Added sugars per serving.

   • Natural sugars (like those in milk, yogurt and 100% juices) are included under Total Sugars.

6. Read the ingredient list at the bottom of the label.

   • Avoid foods that have hydrogenated and partially hydrogenated oils. They may still contain small amounts of trans fat. Even foods labeled "trans-fat-free" may have up to 0.5 grams of trans fat per serving.

Reviewed July 2025 by Kylie McKenzie, RD