5 Tips to teach you how to read Nutrition Facts on packaging

Nutrition facts and informational labels on a food packaging design can tell you a lot about the nutrition of specific products. The information on these labels usually includes the number of servings in the package, serving size, calories per serving and the amount of various nutrients contained in the product.

When you understand the facts on the labels, they can help you take after a sound eating regimen and make it simpler to pick out the most nutritious nourishments.

Below you will find 5 importance of having nutritional facts and informational labels on food packages.

#1 Learning about serving size

Sometimes when we eat meals with small portions, we tend to overindulge, then the next day we wonder where did we acquire all this new weight and fats. Its important to learn how much a meal or certain foods actually weigh before stuffing our faces.

Here is where food labels on nutrition facts and added information can help you become familiar with the standard serving size to portion control. When information like such is acquired, it is easier to portion foods onto your plate to ensure that you eat lesser than you intended to in one sitting.

As much as it is healthy to eat more servings of foods rich in nutrients, eating multiple servings of foods in high fats and sugar can increase the chances of consuming an excessive amount of calories which contributes to gaining weight.

#2 Estimate Nutrient intake

On every nutrition facts label, there is a footnote that lists the percentage for daily value for some nutrients. There is a likely chance that individual calorie intakes may vary than what is listed. This is where using the daily value section is beneficial for an estimate nutritional intake.

How to read nutrition facts on packaging

#3 Portion control

Similar to learning about serving size, portion control helps limit the intake of excess calories, nutrients and carbohydrates which contribute to weight gain. There is a reason why the serving per container and serving size is listed on the nutrition facts table. This helps you measure the correct serving size your body requires, and not over consume. Vegetables 50%, Protein 30%, Starch 20%. 


#4 Estimate Trans Fats

Trans Fats, also known as the man-made fats are present in many foods, and just to name a couple of foods with trans fats are chips and cookies. These types of foods include trans fats, where if consumed too much of, can increase the risk of getting a heart attack or stroke. This is because trans fats increase the levels of low-density lipoproteins. It is advisable to avoid foods with trans fats or partially hydrogenated fat.

#5 Decreasing calories and harmful nutrients

When you want to know how much of what you are eating is going to be stored in your body, check the serving size and the number of servings found in a food package or container. It is important to multiply the amount of calories, fat, saturated fat, trans fat, cholesterol and sodium based on the servings you are having. This will help determine your serving intake.

Doing this may seem like a tedious process at first, but once done regularly, it will come to you innately and your health will reap the benefits.  

How to read nutrition facts on packaging
The mentioned facts are important to know, and perhaps those facts will help you appreciate and pay more attention to the nutritional facts and informational labels on food packages. But lets say, you now want to know where you can get the precise information needed to put on your food packaging design, or where can you get your food products checked and analysis before getting it in labeled. Here are a few laboratories in Malaysia that can aid you:

Nutrition facts and Laboratory services in Malaysia

  • Biochem Laboratories Sdn Bhd
    Biochem Laboratories Sdn Bhd is a nationally certified and accredited independent testing laboratory offering chemical and microbiological testing services. Biochem is able to analyze a variety of sample matrices collected from sources such as food, candies, seafood, frozen entries, grains, oils and fats, soil, water and wastewater, etc.
  • My Test Laboratories Sdn Bhd
    My Test Laboratories Sdn Bhd’s chemist and microbiologist have extensive expertise in the areas of food chemistry and microbiological testing. Their services include but are not limited to Microbiology, Heavy Metal, Preservative, Food Colouring, Nutritional Labelling, Minerals, Vitamins, etc
  • Allied Chemists Laboratories Sdn Bhd
    Allied Chemists Laboratories Sdn Bhd provides a wide range of nutrition analysis service, which includes the nutrition facts label that complied with the statutory requirement of various countries such as: Australia, European Union (Nutrition Directive 90/496), Malaysia (Food Act), United States (NLEA Nutrition Labeling and Education Act).


These are just a few of the many laboratories in Malaysia that you can chose from to help you in the process of ensuring that your food’s nutritional facts are precise. There is so much we can learn from the nutritional facts and informational labels on food packages.

So the next time you pick up a food package or if you are planning to design your food package, consider these few things and it could make a difference.

Let us know what are your thoughts on this topic in the comments section below!

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This article is for informational and educational purposes only and does not constitute legal or professional advice. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Please opt for a one-to-one consultation with us or a relevant professional for your specific concerns regarding the business solutions in Malaysia before making any decisions.