Reading a nutrition label

Check the serving size first, then read every number on the label as “per serving”.

An older woman in a small grocery store holds a boxed product and reads its label. — Photo: Kampus Production / Pexels

Area: BodyFrom age 12Time to learn: 15 minutes to learn. A few grocery trips to make it quick.

You will be able to find the serving size and the sugar on a US Nutrition Facts label or a Canadian Nutrition Facts table, and tell whether it is a little or a lot.

SafetyIf you have a food allergy, read the ingredient list and allergen information every time, even on products you buy often, because recipes can change.

Why it matters

Every number on the label depends on the serving size, and many packages hold more than one serving. In 2017–2018, US adults averaged 17 teaspoons of added sugar a day, about 70 grams, well above the US label's Daily Value of 50 grams. Two checks, serving size and sugar, take about ten seconds in the store.

How to do it

Find the serving size at the top of the label. It is shown as a household amount (cups, pieces) and in grams or millilitres.
Compare it with how much you will really eat. If you will eat two servings, double every number, including the % Daily Value.
Find the sugar line. On a US label, read “Total Sugars” and the line below it, “Includes _g Added Sugars”. On a Canadian table, read “Sugars” and its % Daily Value.
Turn grams into teaspoons by dividing by 4. About 4 grams of sugar is 1 teaspoon.
Use the % Daily Value. US rule: 5% or less is low, 20% or more is high. Canadian rule: 5% or less is a little, 15% or more is a lot.
In Canada, also check the front of the package. Since January 1, 2026, most packaged foods that are high in sugars, sodium or saturated fat must show a magnifying-glass symbol that says “High in”.
For US added sugars, the Daily Value is 50 grams a day. Current US Dietary Guidelines advise teens and adults to have no more than 10 grams of added sugars per meal.
Read the ingredient list. Ingredients are listed from most to least by weight, and sugar can appear under several names, such as syrup, honey, dextrose or juice concentrate.
Compare two similar products using the same serving size.

Common mistakes

Reading the numbers without checking how many servings are in the package.
Assuming all of “Total Sugars” is added. It also includes natural sugar from milk and fruit.
Using the US 20% rule on a Canadian label. Canada uses 15% as “a lot”.
Trusting marketing words on the front, like “natural”, instead of the Nutrition Facts label.

You can do this when …you can pick up any packaged food and, within 15 seconds, say the serving size, the grams of sugar per serving and whether that is a little or a lot.