How to Decode Nutrition Labels Infographic

Food labels can be a tricky business. I have been frustrated in the past about companies hiding ugly ingredients under other names (read my post about what to avoid on ingredients lists). This infographic from is a great resource for how to decode nutrition labels. Some informative sandwich labels will include information relating to nutrition.

How to Decode Nutrition Labels Infographic juicygreenmom
How to Decode Nutrition Labels Infographic

Years ago, I bought into the idea that all fat is bad and therefore opted for low-fat, or fat-free options wherever possible. Now I know better. We all need healthy fats, or “heart-healthy fats”, which are labelled as unsaturated fat (found in foods like avocados, nuts, eggs, fish, and vegetable oils). Read more about different fats and avoiding trans fats in the article.

Source: Blog

As a little exercise, let’s compare the nutrition facts and ingredients lists between 2 chocolate sandwich cookies: Oreos vs Country Choice.

oreos nutrition factscountry choice chocolate sandwich cookies nutrition facts Because the serving sizes are different on the packages, I calculated the nutrition facts per cookie below. What do you notice?

per 1 cookie Oreo Country Choice
Calories 53.33 65.00
Total Fat 2.33 2.50
Saturated Fat 0.67 0.25
Trans Fat 0.00 0.00
Monounsaturated Fat 2.25
Cholesterol 0.00 0.00
Sodium 53.33 45.00
Total Carbohydrates 8.33 9.50
Dietary Fiber 0.33 0.50
Sugars 4.67 5.50
Protein 0.33 0.50

The Country Choice cookies have more fat, but are mostly monounsaturated fat (i.e. unsaturated fat). They also have less sodium and a bit more protein. The biggest differences between the 2 types are in the ingredients lists. Oreos contain sugar as the 1st ingredient, and also contain canola/palm oil (not the kind of vegetable oils you want to eat – read here about palm oil). And then there’s the really nasty high fructose corn syrup. So although the Country Choice cookies are definitely a treat – I feel way better about giving them to my child than Oreos.

What did you learn about how to decode food labels from this infographic?


(Disclosure: I am a participant in the Amazon Services LLC Associates Program and the, Inc. Associates Program, affiliate advertising programs designed to provide a means for sites to earn advertising fees by advertising and linking to & This post contains affiliate links. If you choose to purchase products via these links, a small percentage of the sale will be given to me at no extra cost to you. Thanks for supporting!)

Related Posts

lamose water bottles mugs and tumblers review juicygreenmom

LAMOSE Water Bottles, Mugs and Tumblers REVIEW

It's no secret that I adore my LAMOSE water bottles. Ever since I discovered these
5 simple ways to help the plastic free movement juicygreenmom

5 Simple Ways to Help the Plastic Free Movement

With 2019 comes new year's resolutions (though I have been late to the game, admittedly).
ecoqube frame growing microgreens

EcoQube Frame: Growing MicroGreens

I was really excited to start using my EcoQube Frames to start growing microgreens! (This

Leave a Reply

Your email address will not be published. Required fields are marked *