Food labels can feel like a puzzle, especially soon after a diabetes or prediabetes diagnosis. There are a lot of numbers, and it isn't always clear which ones matter most.
The good news is that you don't need to memorize every line. Once you learn how to read a nutrition label with diabetes in mind, a quick look can tell you a lot. This guide walks through the Nutrition Facts label from top to bottom, then puts it all together with a simple example.
How to Read a Nutrition Label With Diabetes: Start With the Serving Size
The serving size sits near the top of the label, and every number below it is based on that amount. According to the FDA, serving sizes reflect the amount people typically eat or drink. They are not a recommendation for how much you should eat.
Next, check "servings per container." A bag of chips or a bottle of juice may hold more than one serving. If you eat the whole package, multiply the numbers on the label by the number of servings you ate.
A helpful habit is to compare the serving size with what actually lands on your plate. Measuring cups can help at first, until you get a feel for portions by eye.
Total Carbohydrate, Fiber and Sugars
Carbohydrates have a more direct effect on blood glucose than protein or fat, so many people with diabetes look at Total Carbohydrate first. This number includes starches, sugars and dietary fiber all together.
Some people count carbohydrates to match food with insulin or to keep meals consistent from day to day. If you use insulin, including people with type 1 diabetes, your care team can teach you how carb counting fits your plan. Others simply use the number to compare products. Either way, there's no single "right" carb amount for everyone. Your needs depend on your body, activity, medications and goals.
Dietary Fiber
Fiber is a type of carbohydrate that your body doesn't fully break down. It's found in vegetables, fruits, beans, whole grains, nuts and seeds. Fiber helps you feel full, and eating patterns rich in fiber are encouraged for people with diabetes. When you're comparing two similar foods, the one with more fiber is often the better everyday pick.
Total Sugars vs. Added Sugars
The label lists Total Sugars and, just below it, Added Sugars. They're not the same thing:
- Total Sugars includes sugars found naturally in foods, like the sugars in milk and fruit, plus any added sugars.
- Added Sugars are sugars added during processing, or sold as sweeteners on their own, like table sugar, syrups and honey. The FDA also counts sugars from concentrated fruit or vegetable juices beyond what you'd expect from the same amount of 100% juice.
The Dietary Guidelines for Americans recommend keeping added sugars to less than 10% of daily calories. Added sugars can show up in drinks, sauces, cereals and snack bars, so this line is worth a look.
Keep in mind that natural and added sugars are both part of Total Carbohydrate. A food with no added sugars can still have carbohydrates that raise blood glucose.
A Quick Guide to % Daily Value
The % Daily Value (%DV) column shows how much one serving adds to a full day's worth of a nutrient, based on a 2,000-calorie diet. Your own needs may be higher or lower. The FDA offers a simple rule of thumb:
- 5% DV or less of a nutrient per serving is considered low.
- 20% DV or more of a nutrient per serving is considered high.
In general, you may want more of the nutrients you need, like fiber, and less added sugars, saturated fat and sodium.
Protein, Fat and Sodium
Protein
Protein is an important part of balanced meals, and many people find it helps them feel satisfied. Pairing a carbohydrate food with a protein source is a simple way to build a more filling snack or meal. Many labels don't list a %DV for protein, so just note the grams.
Fat: Saturated and Trans
The label shows Total Fat, then breaks out Saturated Fat and Trans Fat. People with diabetes have a higher risk of heart disease, so the type of fat matters. The Dietary Guidelines recommend limiting saturated fat to less than 10% of daily calories and keeping trans fat as low as possible. Foods with mostly unsaturated fats, like nuts, seeds, avocado and olive oil, are generally better choices.
Sodium
Many packaged foods, such as canned soups, deli meats, frozen meals and sauces, can be high in sodium. The Dietary Guidelines recommend that adults limit sodium to less than 2,300 mg a day. If you have high blood pressure or kidney disease, your care team may suggest a different goal, so ask what's right for you.
Don't Skip the Ingredient List
The ingredient list is usually found below or next to the Nutrition Facts panel. Ingredients are listed in order by weight, from most to least. That means the first few ingredients make up most of the product.
A few things to look for:
- Whole grains. Look for words like "whole wheat," "whole oats" or "brown rice" near the top of the list.
- Sugar by other names. Added sugars can appear as cane sugar, corn syrup, honey, agave, dextrose or fruit juice concentrate, among others.
- Front-of-package claims. Words like "sugar-free" or "no sugar added" don't mean a food has no carbohydrates. Always check the Total Carbohydrate line, too.
Putting It Together at the Store: A Worked Example
Here's how this might look in real life. The product below is made up for this example. It isn't a real brand, and the numbers are only for practice.
| Example only: "Sample Whole-Grain Cereal" | Amount per serving | % Daily Value |
|---|---|---|
| Serving size | 1 cup (40 g) | – |
| Servings per container | About 9 | – |
| Calories | 170 | – |
| Total Fat | 2.5 g | 3% |
| Saturated Fat | 1 g | 5% |
| Trans Fat | 0 g | – |
| Sodium | 180 mg | 8% |
| Total Carbohydrate | 30 g | 11% |
| Dietary Fiber | 5 g | 18% |
| Total Sugars | 8 g | – |
| Includes Added Sugars | 6 g | 12% |
| Protein | 6 g | – |
Here's one way to read it:
- Serving size: One cup. If you usually pour about 1½ cups, multiply by 1.5. That's 45 g of total carbohydrate and 9 g of added sugars.
- Total carbohydrate: 30 g per cup. Think about how that fits with the rest of your breakfast and the eating plan you've worked out with your care team.
- Fiber: 5 g (18% DV) is close to the "high" range, which is a plus.
- Added sugars: 6 g (12% DV) is in the middle. You could compare it with a similar cereal on the shelf to see if one has fewer added sugars.
- Sodium and saturated fat: Both are on the lower side per serving.
- Ingredients: If a whole grain, like whole grain oats, is listed first, that's a good sign.
- Round out the meal: Adding a protein, like plain Greek yogurt or a hard-boiled egg, can make breakfast more filling. If you add milk or fruit, remember they bring carbohydrates, too.
You don't need to do this for every item, every time. Once you find products that work for you, shopping gets faster. For a closer look at each nutrient, read Understanding Carbohydrates, Fiber, Protein and Fat. Ready to shop? Our guide on building a more balanced grocery list can help you plan ahead.
When to Talk to Your Care Team
Labels are a great tool, but they can't tell you exactly how much carbohydrate is right for you. Talk with your healthcare team or a registered dietitian if:
- You're newly diagnosed and want help building an eating plan.
- You use insulin and want to learn or fine-tune carb counting.
- You have kidney disease, high blood pressure or heart disease and need guidance on sodium, protein or fat.
- You're not sure how certain foods fit with your medications.
Diabetes self-management education and support (DSMES) programs can also help you practice reading labels and planning meals. Ask your care team if one is available near you or online.
