Here’s a breakdown of the most important sections you’ll find on a nutrition label:

1. Serving Size

Always start here. The values listed on the label correspond to one serving—not necessarily the entire package. For example, if the serving size is 1 cup and you consume 2 cups, double the values of calories, fat, sugar, etc.

2. Calories

This shows the energy you get from one serving. If you’re watching your weight or energy intake, this is key. For most Filipino adults, a daily intake of 1,800–2,200 calories is typical, depending on activity level.

3. Macronutrients: Fats, Carbohydrates, and Proteins

Fats: Aim for low saturated fat and avoid trans fats. Check if the label says “0g trans fat”—even then, small amounts may be hidden if the serving is small.

Carbohydrates: Includes total carbs, fiber, and sugar. Be cautious of added sugars—more than 10% of daily calories from added sugars is considered excessive.

Protein: Essential for muscle growth and repair. Higher protein can be beneficial, especially for active individuals.

4. Micronutrients: Vitamins and Minerals

Look for nutrients like iron, calcium, and vitamin A—especially important in Filipino diets. Local brands of Philippine nutri-foods often enrich products with these nutrients to fight common deficiencies.

5. % Daily Value (%DV)

This tells you how much a nutrient in a serving contributes to your daily diet, based on a 2,000-calorie diet. Use the 5/20 rule:

• 5% DV or less = low
• 20% DV or more = high

Example: A snack with 25% DV for sodium is high in salt and may not be ideal if you’re managing high blood pressure.

How to Read Product Labels in the Philippines

When reading food packaging in the Philippines, take note of these:

• Ingredients List: Ingredients are listed by weight—from highest to lowest. If sugar or oil is at the top, the product is likely high in those.
• Expiration Date & Lot Number: Don’t overlook this. Local laws require clear expiry labels. Be wary of “best before” dates too—they affect quality, not safety.
• Fortified Foods: Many Philippine nutri-foods are fortified with nutrients like iodine, iron, or vitamin A. Look for logos from the Food and Drug Administration (FDA) or endorsements from the Department of Health.

Practical Tips for Filipino Shoppers

• Don’t fall for front-label claims. Phrases like “low-fat” or “organic” can be misleading—always read the back.
• Compare similar products. Use the nutritional facts to check which one has less sugar, salt, or unhealthy fat.
• Watch out for hidden sugars. Words like “maltose,” “fructose,” or “corn syrup” all mean sugar.

Knowing how to read nutritional facts and how to read product labels gives you the power to take control of your health—especially as more Philippine nutri-foods become available in supermarkets and sari-sari stores.

So the next time you shop, flip that product over. Your future self will thank you.