How to Read a Nutrition Label

Nutrition labels seem intimidating, but they don’t have to be. With so many numbers and values, it can feel overwhelming, but at the end of the day, a nutrition label is there to help you. It’s important to know how to read one, and this post will help you to break it down. Today, I'm going to do that by walking you through two protein shakes. One is a brand that once was very popular, but has questionable ingredients that aren’t going to benefit your body. The other is one that I drink regularly because I feel confident about the ingredients and its overall nutritional value. I hope this example and post will help you navigate other foods that you’re choosing between by knowing how to read the label.  

Step 1: Packaging and Ingredients 

When at the grocery store, the packaging is the first thing you see. Before throwing it into your cart, make sure to at least check the ingredients to see what’s high on the list. While the packaging may claim to be “clean,” “organic,” and “gluten free,” it’s important to investigate these for yourself, as the company's main goal is to sell you the product. I first like to see how many ingredients there are, and if I’ve ever heard of them. If you can’t pronounce it, it’s probably not a good idea to buy it. Ingredients that are higher up on the list are found in greater quantities in the food. Below are photos of the ingredient lists of the two protein shakes. Let’s walk through them: 

Drink 1

• The first five ingredients don’t worry me at all

• Sunflower oil isn’t the best, but it is used as a binder, and I can pronounce it 

• I like that they tell me exactly what’s in the fruit and vegetable blend 

• No added sugars, instead has monk fruit extract and stevia

Drink 2

• I’m concerned about the majority of the ingredients 

• They aren't telling us what is in the “concentrate.” 

• It explicitly says natural and artificial flavors 

• Anything that ends in -ose is an added sugar 

• There are more ingredients that I don’t know than ingredients that I do know. 

Step 2: Calories as Energy 

Calories are a measure of the energy the food provides. Oftentimes, people can view calories as a negative thing, when in reality, they are just how much energy is in the food. It’s important to pay attention to your energy needs at the given moment; are you hungry? Do you want a snack? How have you moved your body throughout the day? Have you gotten enough protein, fruits, and vegetables? These are questions to be aware of, but you should never avoid a food because of the number of calories. Calories are energy. Drink 1 and Drink 2 both have similar caloric values, so this is not as relevant of a comparison. 

Step 3: Macro and Micronutrients 

If you’ve been following Wellness Wave, you already know the importance of the macronutrients. Protein, fats, and carbohydrates are all important numbers to look at when reading a label. The order that you look at these depends on the food that you’re eating, but for protein shakes, I look at the protein first. Other important nutrients to pay attention to are the minerals below the protein line. The more vitamins and minerals the food provides, the better. When looking at the percent daily value, try to stay between 5% and 15%. If the item is a protein shake or specifically targeted to a nutrient, it will likely contain more. 

Drink 1 

• Has 2 grams of dietary fiber 

• 20 grams of protein but per calories has a higher value

• Has a good iron and potassium content 

• Even if the numbers are lower, it’s important to let the ingredient guide your decisions 

Drink 2

• 3 grams of dietary fiber 

• 30 grams of protein (but look at protein calorie ratio) 

• While there are lots of micronutrients, I don’t think I would even get this far reading the label after looking at the ingredients 

Step 4: Sugars and Carbs 

In addition to increasing some nutrients, it’s also important to pay attention to how much you are consuming other ones. Saturated fats, cholesterol, sodium, and added sugars are all things you should be aware of on the food label. Items that contain fruit will likely have a higher total sugar value. This is not bad, because they are naturally occurring. Added sugars, however, should be limited and are important to pay attention to. When consumed in excess, most of these food groups can lead to poor heart health and other negative health issues. Comparing drink 1 and drink 2, Drink 2 has higher cholesterol than drink 1 which has 0g. Sometimes a label will say it has zero added sugars, but it will still be sweet. This is because it is sweetened with chemicals, which is the case for drink 2, but not drink 1.  

Final Thoughts 

I hope this post helped to make nutrition labels less intimidating for you as a consumer. These tips are meant to guide you, but the foods that are best for you probably won't even need one. You’re not reading labels on spinach, eggs, fruits, etc., because there aren't additives. I want to emphasize the importance of viewing nutrition labels as a tool more than anything.