Understanding Nutrition Labels

Start with the serving size

All the information in the Nutrition Facts table is based on the amount of food listed at the top. Compare this with how much you actually eat — if you eat twice the serving, you get twice the amounts listed. When comparing two products, check that the serving sizes are similar.

Use % Daily Value (% DV)

The % DV shows whether a serving has a little or a lot of a nutrient. Health Canada’s simple rule:

Health Canada suggests choosing products with less sodium, sugars and saturated fat, and more fibre, calcium, iron and potassium.

Read the ingredient list

Ingredients are listed by weight, from most to least. If sugars, salt or a type of fat appear near the beginning, the food contains more of them.

Look for the front-of-package symbol

Health Canada now requires a front-of-package nutrition symbol on many prepackaged foods that meet or exceed set levels of saturated fat, sugars or sodium. It’s a black-and-white magnifying-glass symbol that shows which of these nutrients the food is high in.

Some foods are exempt — for example, plain fruits and vegetables, plain milk and yogurt, cheese, and single-ingredient raw meats. The symbol is a quick flag. The Nutrition Facts table gives the full picture.

Putting it together: comparing two cereals

1. Check the serving sizes are similar.
2. Compare the % DV for sugars and sodium — lower is better.
3. Compare the % DV for fibre — higher is better.
4. Glance at the front of the package for a “high in” symbol.
5. Check whether a whole grain is the first ingredient.

A note on marketing claims

Words on the front of a package are designed to sell. Canada’s food guide reminds us that food marketing can influence our choices. The Nutrition Facts table and ingredient list are the most reliable places to compare products.

References and further reading

1. Health Canada. How to use food labels to make healthier choices. Canada’s food guide. www.canada.ca/en/health-canada/services/food-guide/eating-support/choosing-food-drinks/how-use-labels-make-healthier-choices.html
2. Health Canada. Nutrition labelling: Front-of-package nutrition symbol. www.canada.ca/en/health-canada/services/food-nutrition/nutrition-labelling/front-package.html
3. Health Canada. Healthy eating recommendations. Canada’s food guide. www.canada.ca/en/health-canada/services/food-guide/explore/healthy-eating-recommendations.html

Links were checked on 28 October 2026. External sites may change their content.