Deciphering the Nutrition Facts Label: Do You Know What You're Eating?
How much calcium is in macaroni and cheese? Which brand of macaroni and cheese has the least fat? The best way to find out this information and more is to read the food label. All food packages bear the Nutrition Facts label, which is full of useful information to help you eat more healthfully.
Let's look at a sample label for macaroni and cheese to find out what is inside. Keep in mind the differences between packaged and prepared values. Prepared values include milk and butter (or margarine) that is needed for cooking this particular food. Prepared values are based on specific measurements provided in the instructions.
|Serving Size: 70 g (about 2/3 cup)|
|Servings Per Container: 3|
|Amount Per Serving About 2.5 oz. as packaged (1/3 box)|
|Calories 260 packaged/400 prepared|
|Calories from Fat 25 (packaged)||
Value* packaged /prepared
|Total Fat 3 g||5%/28%|
|Saturated Fat 1.5 g||8%/23%|
|Trans Fat 0 g|
|Cholesterol 10 mg||3%/3%|
|Sodium 570 mg||24%/30%|
|Total Carbohydrate 48 g||16%/16%|
|Dietary Fiber 1 g||4%/4%|
|Sugars 7 g|
|Protein 9 g|
|*Percent Daily Values
are based on a 2,000 calorie diet.
Your Daily Values may be higher or lower depending on your calorie need
|Total Fat||Less than||65 g||80 g|
|Saturated Fat||Less than||20 g||25 g|
|Cholesterol||Less than||300 mg||300 mg|
|Sodium||Less than||2,400 mg||2,400 mg|
|Total Carbohydrate||300 g||375 g|
|Dietary Fiber||25 g||30 g|
Last reviewedSeptember 2014by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.