📅 December 13, 2025 • 12 min read • Nutrition
How to Read Nutrition Labels: A Practical Guide
Learn how to read and understand nutrition labels. Make smarter food choices by decoding calories, macros, ingredients, and health claims.
Why Nutrition Labels Matter
Nutrition labels help you compare foods, control portions, and make healthier choices. Understanding them is key to managing weight, health, and fitness goals.
Key Information on Labels
- Serving size
- Calories per serving
- Macronutrients: protein, carbs, fat
- Sugar, fiber, sodium
- Ingredients list
- Allergens
Serving Size and Calories
Always check the serving size—many packages contain more than one. Calories are listed per serving, not per package.
| Example | Serving Size | Calories |
|---|---|---|
| Granola bar | 1 bar (35g) | 140 |
| Cereal | 1 cup (40g) | 160 |
Macronutrients
- Protein: supports muscle and satiety
- Carbohydrates: energy, includes sugar and fiber
- Fat: energy, includes saturated and unsaturated
Ingredients List
Ingredients are listed by weight, from most to least. Shorter lists with recognizable foods are usually healthier.
Health Claims and Marketing
- "Low fat" or "sugar free" doesn’t always mean healthy
- Look for added sugars, sodium, and artificial ingredients
- Ignore front-of-package marketing—read the label!
Key Takeaway
ÄŚĂtanie etikiet ti pomĂ´Ĺľe robiĹĄ lepšie rozhodnutia v obchode aj v kuchyni. Porovnávaj produkty a sleduj hlavne zloĹľenie, nie len kalĂłrie.