How to Read a Nutritional Label: Protein, Fat and Other Nutrients

Next, let’s review protein, fat, and the other nutrients listed at the bottom of the nutrition facts label. If you’ve been told to increase your protein intake, want to know which fats to watch for, or want to know which of the nutrients listed at the bottom you should be concerned about, read on for more information!

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Protein

• Protein is displayed in grams per serving. 
• But, how much protein should I want to see in any particular product? The answer is: it depends. But if you see at least 10-15 grams on the nutrition label, you’re in good shape.

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Fat

• Saturated Fat: It’s recommended that we limit our saturated fat intake, so we want to choose foods that keep this number on the lower side.
• Trans Fat: We know that this type of fat should be avoided. The tricky part is that trans fats aren’t always shown in grams on the label, so you need to review the ingredients section for any mention of “partially hydrogenated oils.” 
• Monounsaturated and Polyunsaturated Fats: These are the beneficial fats. Keeping these types of fats in your diet is crucial! While there isn’t a specific amount of grams to necessarily look for, ensuring you’re getting several servings throughout the day of these types of fats is advised.
• Total Fat: this is the total amount of fat included in the product, which is both beneficial fats as well as those that are less favorable.

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Other nutrients: 

• Sodium: Packaged foods often contain higher amounts of sodium since it acts as a preservative. It’s best to keep foods to moderation that include more than 500 mg per serving of sodium. Choosing reduced or low-sodium products, and more fresh whole foods, may also help reduce your total intake of sodium per day.
• Vitamin D: Many foods are now fortified with vitamin D (i.e. dairy products, cereal, etc) to help you meet your nutritional needs. 
• Iron, Calcium and Potassium: These may be important nutrients for you to identify if you’re dealing with a deficiency or certain disease state (anemia, kidney disease, pregnancy, osteoporosis, or high blood pressure).