How to Read the Nutrition Facts Panel: Serving Sizes, Calories, and Macronutrients

podcast
Written By Shelley Rael, MS RDN

The Nutrition Facts panel is designed to provide useful information, yet many people are unsure how to interpret what they see. This episode breaks down the basics of reading a food label in a clear, practical way.

 

Topics include serving size, servings per container, calories, fats, cholesterol, carbohydrates, and protein. The episode explains how serving size functions as the reference point for the entire label and why calories are listed as averages rather than exact values. It also covers how fats are categorized, why trans fats matter, how cholesterol appears on labels, and how carbohydrates are divided into starch, fiber, and sugar.

 

Special attention is given to added sugars, sugar alcohols, and common rounding rules that can make labels seem misleading without proper context. The goal is to provide clarity, not rules, and to help listeners use nutrition labels as an informational tool rather than a source of confusion or stress.

 

This episode is the first of two covering the Nutrition Facts panel. The following episode will focus on vitamins, minerals, and percent Daily Values.

Read More: Nutrition Facts Panel Part 1: Serving Sizes, Servings Per Container, and Calories

Read More: Nutrition Facts Panel Part 2: Fats, Cholesterol, Carbohydrates, and Protein

Read More: Nutrition Facts Panel Part 3: Sodium, Potassium, and Other Vitamins and Minerals

Read More: Nutrition Facts Panel Part 4: % Daily Value and Other Information


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Shelley Rael, MS RDN

Shelley A. Rael, MS RDN, is a dedicated Registered Dietitian Nutritionist based in New Mexico, USA. As the owner of Real World Nutrition, her private practice, she's passionate about guiding individuals toward eating and living healthier in the real world. Beyond one-on-one consultations, Shelley is a multifaceted professional. She's a podcaster, author, speaker, and consultant known for her commitment to dispelling nutrition myths and providing evidence-based information. Her mission is to empower people to achieve improved health, wellness, and energy without resorting to restrictive diets or misinformation.

https://www.shelleyrael.com/
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