Food labels can help you to make informed food and drink choices. Use food labels at the grocery store and at home to:

• Compare and choose products more easily
• Find out what ingredients a food product contains
• Choose products with a little or a lot of the nutrients that are of interest to you

What you will see on a food label:

The Nutrition Facts Table

The nutrition facts table shows you important details about a food’s nutrients.

• Use the Percent Daily Value (%DV) to see whether a food has a little or a lot of a nutrient:
  • 5% DV or less means the food contains a little
  • 15% DV or more means the food contains a lot
• Choose foods with more fibre and less sodium, sugar, and saturated fat.
• Learn more about how to use the nutrition facts table and %DV

The Ingredient List

The ingredient list shows everything in the food, listed from most to least by weight.

• Check the list to spot ingredients you want to avoid. This can be helpful if you have a food allergy or intolerance.
• Use the list to identify certain nutrients, such as added sugars. Compare how much added sugar is in the food to other ingredients.
• Learn more about how to use the ingredient list.

Nutrition Claims

Some food and drink packages include nutrient claims. These optional statements highlight certain nutrients, foods or ingredients. There are two types of nutrition claims:

• Nutrient content claims tell you how much of a nutrient the food contains (e.g., “high in fibre”, “low in sodium”). Use these claims to choose foods with a nutrient you want more of or less of.
• Health claims explain how a food product may have a positive effect on your health (e.g., “oat fibre helps lower cholesterol”). Use these claims to choose foods that promote good health or lower your risk for certain chronic diseases.
• Learn more about nutrition claims.

Tip: Even when a product includes a nutrition claim, make sure to also check the Nutrition Facts table and ingredient list. Nutrition claims only highlight some of the nutrients in a food.

New Front-of Package Nutrition Symbol

You may start seeing a new black-and-white symbol on the front of some food packages. It includes a magnifying glass and the words “High in” if the food has a lot of saturated fat, sugars, sodium or a combination of these.

Use this symbol to help you:

• Quickly spot foods high in nutrients linked to health problems – saturated fats, sugars and sodium
• Compare similar foods, like two types of crackers or soups
• Make fast and informed choices while shopping

Note: Not every food will have this symbol. All required foods will have the symbol by January 1, 2026. Learn more about the new front-of-package nutrition symbol.

Check out Canada’s Food Guide for more information about choosing healthy foods.

Services related to this information:

• Contact your Public Health Nurse.
• 811 Dial-a-Dietitian (Newfoundland & Labrador) – Call 811 or 1-888-709-2929 / TTY 1-888-709-3555