Metabolic basicsEvidence-basedLesson 19 of 20

How to read a nutrition label

Serving sizes, added sugars and sodium are where labels mislead most people.

4 min+20 XP

Based on 2 referenced sourcesUSDA/HHSWHO

Start with the serving size

Every number on the panel refers to one serving — and packages often contain two or three. A bottle of juice listing 120 calories may hold 2.5 servings, making it 300 calories.

Total sugars vs added sugars

Fruit and dairy contain natural sugars that arrive with fibre, water and nutrients. Added sugars are what manufacturers put in. Keep added sugars under about 10% of your daily calories, and ideally closer to 5%.

Ingredients tell the truth

Ingredients are listed by weight. If sugar — under any of its 60+ names like maltose, dextrose or fruit juice concentrate — appears in the first three, the product is largely sugar.

Key takeaways

Always check servings per container first.
Focus on added sugars, not total sugars.
Ingredients are ordered by weight — the first three matter most.

Check your understanding

1 question · answer to earn XP

1. Ingredients on a label are listed in what order?

Evidence & sources

This lesson reflects guidance from recognised health bodies and peer-reviewed research.

How we grade evidence

Guideline — recommendations from national or global health bodies.
Systematic review — pooled findings across many studies.
Cohort study — long-term observation of large groups of people.
Government data — official statistics and public health programmes.

For education purposes only — not intended to diagnose, treat or replace medical advice.