The Nutrition Facts label on packaged foods helps consumers understand the nutrient profile of what they are eating. Decoding this label is important for managing dietary intake, whether the goal is blood sugar control, weight management, or tracking macronutrients. Focusing on the carbohydrate section provides immediate insight into the potential impact a food item will have on your body. This knowledge simplifies making informed daily food choices.
Starting Point: Serving Size and Servings Per Container
The first information to locate on any nutrition label is the serving size, as all other values listed are directly tied to this amount. This is typically measured in common household units like “1 cup,” “5 crackers,” or “2 tablespoons.” Immediately below this, the label indicates the number of servings per container, which is often more than one. A common dietary misstep is to assume the entire package represents a single serving. If a container holds three servings and you consume the whole thing, you must multiply the carbohydrate count (and all other nutrients) by three to determine your actual intake.
Total Carbohydrates and Dietary Fiber
The “Total Carbohydrates” number represents the sum of all carbohydrate types in the food, including starches, sugars, fiber, and sugar alcohols. This figure is the starting point for understanding a food’s carb content. Directly beneath this total is “Dietary Fiber,” a unique carbohydrate the body cannot fully break down through digestion. Fiber passes largely intact through the digestive system, meaning it has a minimal impact on blood glucose levels. The fiber value includes both naturally occurring fiber from plants and certain added non-digestible carbohydrates. Because fiber is not fully digestible, many people tracking their intake often subtract it from the total carbohydrate count.
Interpreting Sugars and Sugar Alcohols
The “Total Sugars” line is a subcategory of Total Carbohydrates that includes all simple sugars, both natural (like lactose or fructose) and added. The more telling figure is the indented “Added Sugars,” which lists sugars, syrups, and honey incorporated during processing. The U.S. Food and Drug Administration (FDA) requires this distinction because diets high in added sugars can make it difficult to meet daily nutrient requirements. The Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10% of total daily calories.
Manufacturers may also voluntarily list “Sugar Alcohols” under the Total Carbohydrates section, particularly in products labeled “sugar-free” or “no sugar added.” These compounds, known as polyols, provide a sweet taste with fewer calories because they are only partially absorbed by the body. Common examples include xylitol, sorbitol, and erythritol.
The Practical Application: Calculating Net Carbs
For individuals managing blood sugar or following low-carbohydrate diets, determining “net carbs” is often the most important calculation. Net carbs represent the carbohydrates the body can digest and convert into glucose, thereby impacting blood sugar levels. The formula takes the Total Carbohydrates and subtracts the Dietary Fiber, since fiber is largely indigestible.
If sugar alcohols are listed, they are also factored into the net carb calculation to account for their partial absorption. For most sugar alcohols, subtract half of the listed grams from the remaining carbohydrate total. Erythritol is an exception, as it is minimally absorbed and often subtracted in its entirety. For example, a serving with 25g Total Carbs, 5g Fiber, and 10g of a non-erythritol Sugar Alcohol results in 15 net carbs (25 – 5 – 5).