Decoding the Canadian Nutrition Facts Table (NFT)
To confidently navigate your grocery store's aisles, you need to understand the components of the Canadian Nutrition Facts table (NFT). The layout was updated to improve readability and help consumers quickly compare products. Here's a breakdown of what to look for:
Serving size: The starting point
The serving size is the foundation of all other nutrient information on the NFT. It's crucial to remember that this is a standardized reference amount for comparing similar foods, not a recommendation for how much you should eat. Always compare the serving size listed on the package to the amount you actually consume. If you eat two servings, you'll need to double the calories and nutrient amounts. For single-serving packages containing up to 200% of the reference amount, the serving size will list the entire package.
Calories: Energy at a glance
Directly below the serving size, you'll find the calories per serving. The font for calories is now larger and bolder to catch your eye. Keeping track of your caloric intake is a key factor in managing body weight, and the label makes it easy to see how many calories are in a single serving.
The percent daily value (%DV): A quick comparison tool
The percent daily value (%DV) tells you if a serving of food has a little or a lot of a nutrient. This is one of the most useful tools on the label for quick comparisons. The rule is simple: 5% DV or less is a little, and 15% DV or more is a lot. Use this to your advantage when making food choices:
- Look for 15% DV or more for nutrients you want to increase, like fibre, calcium, potassium, and iron.
- Aim for 5% DV or less for nutrients you want to limit, such as saturated fat and sodium.
Interpreting the core nutrients
The NFT must declare the amount of 13 core nutrients per serving, including fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, fibre, total sugars, and protein. The table also lists key micronutrients: calcium, iron, and potassium. For total sugars, a %DV is now included, based on a total sugar intake of 100g per day, making it easier to manage your sugar consumption. All nutrients are listed in grams (g) or milligrams (mg), along with their %DV.
The new front-of-package (FOP) symbol
As of January 1, 2026, most prepackaged foods in Canada that are high in saturated fat, sugars, and/or sodium will be required to display a new black-and-white FOP symbol. This mandatory magnifying glass icon is designed to help you quickly identify foods with high levels of these nutrients, empowering you to make informed decisions at a glance.
The ingredient list
Located near the NFT, the ingredient list is mandatory for foods with more than one ingredient and provides a crucial look into the food's composition.
- Descending Order: Ingredients are listed in descending order by weight, meaning the most prevalent ingredient is listed first.
- Grouped Sugars: Health Canada now requires all sugar-based ingredients to be grouped together in brackets under the term “Sugars (sugar, glucose, etc.)”. This change helps consumers identify the total amount of sugar added to a product, as it will be listed higher up the ingredient list if it makes up a significant portion of the food.
- Allergen Info: Common allergens, such as peanuts, milk, and wheat, must be clearly declared either within the list or in a separate 'Contains' statement.
NFT vs. FOP symbol
| Feature | Nutrition Facts Table (NFT) | Front-of-Package (FOP) Symbol |
|---|---|---|
| Location | Typically on the side or back of the package. | In the top half of the principal display panel. |
| Purpose | Detailed breakdown of calories, nutrients, and %DV. | Quick, at-a-glance identification of high levels of saturated fat, sugars, or sodium. |
| Information | Lists 13 core nutrients and their %DV. | Identifies only three nutrients of public health concern. |
| Functionality | Helps compare nutrients across similar products and understand amounts. | Primarily a warning label to reduce consumption of certain nutrients. |
| Decision Factor | Use for in-depth analysis and balancing your overall diet. | Use for making quick, healthier choices on the fly. |
Conclusion
Mastering how to read a nutrition label in Canada is a powerful skill for anyone looking to improve their dietary habits. By understanding the serving size, using the %DV as a guideline, and recognizing the new front-of-package symbols for high levels of sodium, sugar, and saturated fat, you can make more conscious and healthier food choices. Remember to also scrutinize the ingredient list, especially the new grouping of sugars, to fully grasp what you're eating. This comprehensive understanding of Canadian food labels gives you the knowledge to confidently navigate the grocery store and prioritize your nutritional health. For further information and detailed guidance, consult the official Health Canada website [https://www.canada.ca/en/health-canada.html].
