Start with serving size
Every number on the label is based on the listed serving size, not the whole package. Check the serving size first, and check how many servings are in the package you actually plan to eat — this is the single most common place people get tricked.
Calories vs protein per gram
- Protein and carbs both have about 4 calories per gram; fat has about 9.
- A food that looks 'low calorie' can still be mostly fat by weight.
- Compare protein per 100 calories across products to find the best value for your goals.
- Do not judge a food purely by calorie count — check what macros make up those calories.
Added sugars and daily value
Look at 'added sugars' separately from total sugars, since natural sugars in fruit or dairy are not the same concern. The percent daily value (%DV) tells you how much one serving contributes to a general daily target — 5% or less is low, 20% or more is high.
Common traps
- Per-serving numbers that look small because the package actually contains 2-3 servings.
- Words like 'multigrain', 'natural', or 'lightly sweetened' that do not mean low sugar or high fiber.
- 'Low fat' versions that make up the flavor loss with added sugar.
- Front-of-package health claims that do not match the actual ingredient list.