The Ultimate Guide to Reading Nutrition Facts & Food Labels

Guide to Reading Nutrition Facts & Food Labels

Guide to Reading Nutrition Facts & Food Labels

By Safaa Magdy & Translated by Dina Amir

As we all know, eating canned food is never the best option, as it is not as nearly nutritious as fresh food. This is exactly why we will help you buy the least harmful canned food. We will introduce you to the nutrition table on the back of the can, explaining the meaning of each label.

Whenever you buy canned food, check the expiration date, and check it again before using it.

Preferably, one should check the expiration date twice: when buying food and when using it.

Why is it important to understand the facts on the back of your canned food?

Usually we buy according to a personal past experience or a friend’s recommendation. Our bodies need different nutritious elements, depending on each body’s health condition, age, daily routine, and much more factors. No one will know your body better than you, that is why we brought you this simple description of these nutrition facts, which will enable you to make a nutrition-smart choice.

Nutrition facts table:


In this sample picture, you will find nutrition facts of a product from Yaoota’s kitchen. Below the title, you will find the serving per person: 2 spoons forming 10.8grams. This serving is for a single person and the unit of measurement changes from a product to another. Depending on the product’s nature, Sometimes it is in liters, grams, cups, or any other serving unit.  Beware that the serving differs from a person to another, for someone can consume a single spoon, another one can consume 10 spoons.

You will find a line at the end which mentions that according to a serving per person, this pack should serve 10 people, which is equal to 2*8=16 spoons.

Calories in canned food

As in the sample, 2 spoons contain around 35 calories and all of them come from other substances than fats.

Regardless of the nature of the product, follow these tips to know if it is good or bad for your health.

Note that this article works best for a daily diet that contains 2000 calories in which is the majority of the people fall into

  • If the serving per person contains 40 or less calories, then it is a low calories product
  • If the serving per person contains 100 calories, then it is a medium calories product
  • If the serving per person contains 400 or more calories, then it is a high calories product

Please note that these instructions are for average-weight people, who do not follow any dietary plans, as calories are directly related to gaining weight.

If you want to get your grocery online, check gourmet supermarket products here

gourmet products starting from 3.5 EGP.

Daily percentage from these nutrition facts:

This is the second step, where we compare the nutrition facts per serving (which is 2 spoons in this case) to the daily requirements.

  • If the calcium percentage is 2%, this means that in the serving, which is 2 spoons  is 2% (not in the whole pack or can)
  • Fats and Sodium are elements that needs to be reduced as much as we can. Consuming high percentage of these elements can cause high blood pressure, diabetes, gaining weight, and high blood-cholesterol levels.

When comparing between two products, choose the one that has the least Sodium and Fat as it will be healthier.

  • The remaining nutrition facts as vitamin, iron, calcium, and fibers should be relatively high, yet not very high.
  • The daily value is written below the amounts of each element. These percentages are according to the 2000 calories daily consumption set at the beginning. For example, our product has 30% from the daily value for the average- weight person

To understand the daily value, you need to keep in mind the following:

  1. Whether taking high amount of this element is useful or harmful.
  • If it is useful like calcium, then you can get the product with daily value of 20% or more 
  • If it is harmful as sodium, then pick the product with a daily value of 5% or less.
  • Compare between the products that have the same serving per person to keep it fair


1.The nutrition facts in grams

In some cases there the nutrition facts  are in grams not instead of the daily value percentage:

  • In this case, you will find the daily value of this elements as a daily consumption, below the nutrition facts
  • If these values were not there on the pack or product bag, then you might find it on the product’s bigger pack
  • The smaller the pack, the less the chance that you would find these nutrition facts on it.

2.The values you need to know for 2000 calories daily consumption

  • Fats less than 64 grams
  • Saturated fats between 11-13 grams
  • Cholesterol less than 300 grams
  • Sodium no more than 1500 mg
  • Carbohydrates 300 grams
  • Fiber 25 grams

Print these values and take them the next time you go shopping. By the time you will know these values by heart.

Now, go and check the products you have in the kitchen and let us know how many healthy products do you have in comparison to the less useful nutritious products.

If you do not prefer the canned food, you can find fresh food in Gourmet supermarket. You can check out the fresh products here.

Some items may currently be out of stock, but they will be available soon. If you encounter any similar problem, please comment on the article, or contact us through our Facebook page.

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