Decoding the Science of Food Labels & Nutritional Facts

Have you ever found yourself gazing at the label at the back of your favourite snack pack or while picking up something from the grocery store?

Have you ever found yourself puzzled at the sight of all the figures on that tiny little label?

Well, if you said yes to both of the above questions, this blog is for you. 

These tiny labels hold vital information that could be your greatest tool for regulating a heart-healthy diet. But before we dive into what the nutrition labels do, let’s break it down for a better understanding.

How does a nutrition facts label help?

  • States the energy, calories & nutrients present in your food.
  • Gives information about the serving size.
  • Helps to easily distinguish food & make better food choices.
  • Plays a key role in decision making while choosing diet specific food.

  • Breaking down the Nutrition Facts Label

    Serving Size

    Usually mentioned at the top of the label, this section gives information about the product’s serving size, which is measured as per 100g or 100ml per serving. This could also include measures like glass, cup, teaspoon, tablespoon, etc.

    It is essential to mention the serving size on these labels as the nutrient information is the basis of the per-serving information. 

    Let’s understand this better with an example, if a yoghurt container contains two servings but you consume the contents of the entire container, you consume double the amount of nutrients mentioned on the label.


    Calorie checking = maintaining a healthy body weight.

    For any food item that you consume, it is important to keep calories in check to maintain healthy body weight and a good diet. Energy is measured in calories and if you look closely at the labels, it is denoted in calories (kcal) or joules (KJ).

    Calories and the serving size go hand in hand as the calorie intake information listed on the label is for one single serving only. Let’s do some quick math, to find out the total calories in the food- multiply the calories by the actual number of servings you plan to consume, and BOOM! There you have it.


    When it comes to nutrients, they are often present in small amounts. However, this small amount adds up to a key factor leading to our body’s growth and development. Make sure you always be on the lookout for additional nutrients like Vitamins and minerals. Usually, organic and ready-to-eat food items are enriched with the goodness of Vitamins B complex, C, iron, calcium, etc.

    Fats - Saturated and Trans

    For a heart-healthy diet, the key is to regulate the saturated fat intake. The higher the amount of saturated fat on the label (more than 20 grams for the day), the worse it is for your heart and diet.

    Saturated fats bring with them the risk of heart disease and stroke. The calories present in saturated fats are twice as many as any carbohydrates or protein. Along with that,

    higher consumption of Saturated fats results in the rise of bad cholesterol. The same goes for Trans fats.

    Trans fats have been associated with a higher risk of heart diseases, stroke, and Type II diabetes.

    So what are you waiting for? Just grab your grocery bags and get fact-checking!

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