Deciphering the Canadian Nutrition Facts Table
For most packaged foods sold in Canada, a Nutrition Facts table is required, and understanding its components is your first step towards making healthier decisions. The table is designed to present information clearly, but a few key features are essential to grasp.
Find the Serving Size
The serving size is at the very top of the Nutrition Facts table and represents the amount of food on which all other information in the table is based.
- Compare your portion to the serving size: Your portion may be different than the serving size. If the serving size is one cup but you eat two, you must double all the values in the table.
- Understand common measures: Serving sizes are standardized and given in familiar household measurements like cups, pieces, or tablespoons, followed by the metric amount (e.g., 1/2 cup or 125 g).
- Single-serving exception: For packages that are up to 200% of the reference amount for that food, the entire container is considered a single serving.
Check the Calories
Listed directly under the serving size, the calorie count indicates the energy provided by one serving of the food. Remember, this is directly tied to the serving size, so if you consume more, you will consume more calories.
Master the Percent Daily Value (% DV)
The Percent Daily Value (% DV) is a quick reference tool that tells you if a food has a little or a lot of a specific nutrient. It is standardized across Canada, making it easy to compare similar products.
- The 5/15 Rule: A quick trick is to remember that 5% DV or less is considered a little of a nutrient, while 15% DV or more is considered a lot.
- Choose more, choose less: Use the % DV to choose foods that are higher in nutrients you want more of (like fibre, calcium, iron, and potassium) and lower in nutrients you may want to limit (like saturated fat, sodium, and sugars).
Scrutinize the Core Nutrients
Below the calories, you will find a list of mandatory core nutrients, including total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, fibre, sugars, and protein.
- Nutrients to increase: Prioritize foods with a high % DV for fibre, potassium, calcium, and iron.
- Nutrients to decrease: Choose foods with a low % DV for saturated fat, trans fat, and sodium.
- Watch for added sugars: The Nutrition Facts table now shows the total sugar content, making it easier to see how much is in a product.
Beyond the Table: Essential Information on the Package
The Ingredient List
Located near the Nutrition Facts table, the ingredient list is a critical source of information. The ingredients are listed in descending order by weight, meaning the most abundant ingredient is listed first.
- Spotting hidden sugars: Be aware that manufacturers may use multiple types of sugar, which can add up. Look for various names like glucose-fructose, dextrose, corn syrup, or fruit juice concentrate.
- Identifying whole grains: Don't be fooled by labels like "multigrain." The ingredient list will tell you if the grains are truly whole grains, which are more nutritious.
The New Front-of-Package (FOP) Symbol
Starting in 2026, many packaged foods in Canada will display a new, easily identifiable symbol on the front of the package if they are high in saturated fat, sugars, or sodium.
- Quick identification: This symbol is designed to help you quickly identify products that are high in nutrients that can negatively impact health when consumed in excess.
- Voluntary vs. Mandatory: While some products may have this symbol earlier, it will be mandatory for most prepackaged foods by January 1, 2026.
Navigating Food Allergens
For those with allergies or sensitivities, checking for allergens is crucial. Canada requires mandatory labelling for a list of priority allergens.
- Mandatory labelling: Food manufacturers must clearly declare any priority allergens (including peanuts, tree nuts, milk, eggs, soy, wheat, sesame, seafood, mustard, and sulphites) in plain language either in the ingredient list or in a clear "Contains" statement.
- "May contain" statements: Precautionary statements like "may contain" are voluntary and unregulated, but they indicate potential for cross-contamination. Don't take chances if you have a severe allergy.
How to Compare Similar Foods Using the Label
When faced with multiple options in the grocery store, using the Nutrition Facts table to compare products can help you make the healthiest choice. Let's compare two hypothetical brands of crackers using their nutrition labels.
| Feature | Cracker A (per 20g) | Cracker B (per 20g) |
|---|---|---|
| Calories | 90 | 85 |
| Saturated + Trans Fat | 5% DV | 2% DV |
| Sodium | 12% DV | 4% DV |
| Fibre | 4% DV | 12% DV |
| Sugars | 2g | 1g |
In this example, Cracker B is the better choice for someone looking to reduce their intake of saturated fat and sodium while increasing fibre, based on the % DV. Always compare similar serving sizes for an accurate assessment.
Conclusion: Empower Your Grocery Shopping
Understanding how to read nutrition labels in Canada is an empowering skill that puts you in control of your diet. By paying attention to the serving size, using the % DV to assess nutrients, and checking the ingredient list, you can move beyond front-of-pack claims and make genuinely informed choices. As the new FOP symbols become more widespread, your ability to interpret the Nutrition Facts table will be more valuable than ever for navigating a healthy lifestyle.
Visit the Canada.ca food labelling page for more official information.
