Consumer Guide
How to Read a Canadian Nutrition Label
Canadian Nutrition Facts tables contain essential information about the food you eat. Here is how to read one, what each number means, and how to use the 5%/15% rule to make healthier choices.
The 5 parts of a Canadian Nutrition Facts table
Serving Size
The serving size appears at the top of the table (e.g., "Per 1 cup (250 mL)" / "pour 1 tasse (250 mL)"). All nutrient values on the label are based on this amount. If you eat double the serving size, you consume double the nutrients listed. Always compare the serving size to the amount you actually eat.
Calories
Calories tell you how much energy is in one serving. The average adult needs about 2,000 calories per day, though this varies by age, sex, and activity level. Calories appear in large bold text right below the serving size.
Nutrients
The table lists 13 mandatory nutrients in a specific order: Fat (with Saturated and Trans fat), Carbohydrate (with Fibre and Sugars), Protein, Cholesterol, Sodium, Potassium, Calcium, and Iron. Each shows the amount per serving in grams (g) or milligrams (mg).
% Daily Value (%DV)
The right column shows what percentage of your daily recommended intake one serving provides. For example, if Sodium shows 15%, one serving gives you 15% of the maximum sodium you should consume in a day. Note: Carbohydrate, Protein, and Cholesterol do not show a %DV on Canadian labels.
The 5%/15% Footnote
Every Canadian label includes this: "5% or less is a little, 15% or more is a lot." This is your quick reference. Use it to compare products: choose the one with a lower %DV for nutrients you want less of (sodium, saturated fat, sugars) and a higher %DV for nutrients you want more of (fibre, calcium, iron, potassium).
The 5%/15% rule explained
5% DV or less = A LITTLE
Good for nutrients you want LESS of: sodium, saturated fat, trans fat, sugars. Look for 5% or lower on these.
15% DV or more = A LOT
Good for nutrients you want MORE of: fibre, calcium, iron, potassium. Look for 15% or higher on these.
Tips for using nutrition labels
Compare similar products
When choosing between two brands of yogurt or cereal, compare the %DV for the nutrients that matter to you. This is more useful than comparing raw amounts.
Watch the serving size
A bag of chips might list 150 calories per serving, but the bag might contain 3 servings. If you eat the whole bag, you consumed 450 calories.
Check sodium first
Sodium is the nutrient most Canadians consume too much of. Health Canada recommends no more than 2,300 mg per day. Many processed foods contain 20% or more per serving.
Look for fibre
Most Canadians do not get enough fibre. Look for products with 15% DV or more per serving. Whole grains, legumes, and vegetables are good sources.
Bilingual labels are the law
If you see a product sold in Canada with an English-only nutrition label, it may not be compliant with Canadian regulations.
The new Front-of-Package (FOP) symbol
Starting in 2026, many packaged foods in Canada will also carry a Front-of-Package (FOP) nutrition symbol. This black magnifying glass icon appears on the front of products that are high in saturated fat, sugars, or sodium. It is designed to make it easier to identify products that are high in nutrients of concern without reading the full Nutrition Facts table.
Learn more about the FOP symbol →Are you a food producer?
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