Start with serving size and servings per container — the calories and nutrients listed are per serving, not the whole package. A small bag can contain two or three servings. Next, scan added sugars, fiber, and protein. The % Daily Value shows how a food fits a 2,000-calorie reference diet; 5% is low, 20% is high. Ingredients are listed by weight. If sugar (or a syrup) is near the top, the product is sugar-heavy even if the front label says "healthy."
Key facts:
- Check serving size first
- Calories are per serving
- Added sugars line is key
- Ingredients listed by weight