A Nutrition Label Explained

Nutrition Facts
Serving Size 1 oz. (22 chips)
Servings per Container 7
Amount per serving
Calories 110
  Calories from Fat 15
                            %Daily Value
Total Fat 1.5 g                  2%
  Saturated Fat 0 g              0%
  Cholesterol 0 g                0%
Sodium 160 mg
Total Carbohydrate 34 g 8%
  Dietary Fiber 3 g
  Sugars less than 1 g
Protein 3 g
Vitamin A 2%·Vitamin C 8%
Calcium 10% · Iron 6%
Calories per gram
Fat 9 Carbohydrate 4 Protein 4
Current labels require serving sizes be more reasonable. In the past, the size was unrealistically small. Rules still let fat under .5 show as zero.

Note the total calories per serving. We often eat more than one small serving.

Total fat is usually rounded off. Total fat times 9 gives the calories from fat. The total here is actually 1.7 g.

Avoid foods over 3 g fat per serving.

Saturated fat is most harmful type. If this number is high, avoid it.

Cholesterol is found only in animal products. Try to avoid any amount.

Limit sodium to 1000-2000 mg/day.

Complex carbohydrates are the best foods. 75% of calories should be these.

The higher the fiber, the better.

Sugars are simple carbohydrates. Limit them to a small percentage.

Keep protein below 15% of calories.

The Daily Values shown are for the Standard American Diet (SAD) which is not heart healthy. The percentages at the right of the label and the list of daily values are not for those attempting to reduce their risk of heart disease. They can be safely ignored.