Understanding the Nutrition Facts Label is an important first step in making healthy food choices. In the US nearly all packaged food carry this newly designed label that is easy to use and takes the guesswork out of good nutritional information. The food labels provide information that allows you to make infomred choices about the foods you each and how those foods may affect your athletic performance.

Serving Size

Similar food products now list similar portion sizes which makes nuitritional comparisons easy to make. Serving sizes are listed in common houseld and metric measures. The serving size listed now reflects amounts of food people typically eat.

Calories and Calories from Fat

Total calories are listed as well as calories from fat. In a serving of this product, 120 of the 260 calories are from fat. To calculate percent calories from fat., divide calories from fat (120) by the total calories (260) per service and multiply by 100.

% Daily Value

% Daily Value shows how a food fits into the overall daily diet based on a daily intake of 2,000 calories . Use these values as a guide to see if a food is high or low in a nutrient and to compare similar food products.

Daily Values Footnote

Some labels provide the daily values, the recommended intake of the nuitrients listed for both a 2,000 and 2,500 calorie intake. Your daily values may be higher or lower depending on your calorie intake.

Calories Conversion Information

Some labels provide the number of calories in one gram of fat, carbohydrate, and protein.
Nutritional Facts Serving Size 1 cup (228g)
Serving per container 2
Amount per serving
Calories 260
Calories from fat 120 %

Daily Values
Total Fat 13g 20%
Saturated Fat 5g 25%
Cholesterol 30mg 10%
Sodium 660mg 28%
Total Carbohydrates 31g 10%
Dietary Fiber 0g 0%
Sugars 5g
Protein 5g
Vitamin A 4%
Vitamin C 2%
Calcium 15%
Iron 4%

*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs:
Calories 2,000 2,500
Total Fat less than 65g 80g
Sat Fat less than 20g 25g
Cholesterol less than 300mg 300mg
Sodium less than 2,400 2,400mg
Total Carbohydrates 300g 375g
Dietary Fiber 25g 30g
Calories per granL Fat 9 - Carbohydrate 4 - Protein 4