Navigating Nutrition Labels: A Shopper’s Guide to Healthier Choices

Navigating Nutrition Labels: A Shopper’s Guide to Healthier Choices

Understanding nutrition labels is crucial for making informed, healthy choices at the grocery store. This guide will walk you through the key components of a nutrition label, helping you choose foods that align with your health goals.

1. Ingredients List: Order of Weight

Ingredients are listed in order of weight, with the first ingredient being the most predominant. This can help you gauge the overall quality of the food.

Dealing with Unfamiliar Ingredients

If you encounter an ingredient you can't pronounce or recognize, it's often worth doing a quick search to understand its role and nutritional impact. Ingredient with strange names are usually present in many other natural foods we may be eating. For instance, ascorbic acid, a common additive, is Vitamin C and found in fruits.

Additives are at the end of the list

Food emulsifiers, coloring, preservatives, and other additives are used at the end of the ingredient list. You can visit the FDA website to ensure if an additive has been rigorously studied before entering the US food system.

2. Serving Size and Servings Per Container

Serving sizes, though helpful in culinary recipe designs, can be misleading as they often do not reflect the amount typically consumed. For example, an entire Energy Pod is considered one serving, acknowledging the reality of consumption patterns.

3. Caloric Content

Calories provide a measure of how much energy you get from a serving of the food. It’s important to balance calorie intake with your daily energy needs. You can use an online macro calculator to gauge how many calories your body needs to vary the body fat.

4. Macronutrients: Understanding the Big Three

Protein Content

Protein is essential for building and repairing tissues. Look for foods with a higher protein content, especially if you’re active or trying to build muscle. In the ingredient list, whey, casein, soy, rice, egg, or pea are excellent sources of protein.

Fat Content

Not all fats are created equal. Focus on foods with healthy fats (like mono and polyunsaturated fats and some saturated fats) and be wary of trans fats. Fats help digest vitamins and minerals and are a perfect addition to any diet when used in moderation.

Carbohydrates and Net Carbs

Carbohydrates are a primary energy source that provide rapid fuel for our body. For those on low-carb diets, understanding net carbs (total carbs minus fiber and sugar alcohols) is crucial.

5. Sugar Alcohols: Don’t Fear Them

Sugar alcohols, and various natural sweeteners, like erythritol, used in products like CocoZen and Energy Pods, provide sweetness without the same impact on blood sugar levels as regular sugar.

6. Watch Out for Sodium, Sugar, and Refined Carbs

High levels of sodium and sugar can be detrimental to health. Similarly, refined carbohydrates, like white flour, lack essential nutrients and can spike blood sugar levels.

7. Dietary Fiber: The Underappreciated Nutrient

High fiber foods are beneficial for digestion and can help in feeling full longer while serving as fuel for our gut microbiome. Aim for foods with higher fiber content with a target of 25g of fiber for adult women and 38g of fiber for adult men. 

8. Vitamins and Minerals

These are key to various bodily functions. Ensure your diet includes a variety of foods rich in essential vitamins and minerals. Many nutritious foods such as nuts, dried fruits, and vegetables, when used as ingredients, contain lots of minerals and vitamins without the need to add additional minerals whereas foods that contain oils and refined carbohydrates may have lower minerals and vitamins.

9. The Reality of Food Allergens

Always check for allergens if you have food sensitivities. They are usually highlighted or listed separately for visibility. Common food allergens include soy, peanuts, milk, and gluten, and these are listed next to the ingredient list.


Reading nutrition labels is an essential skill for making healthier food choices. By understanding the ingredients, macronutrient content, and other label components, you can select foods that support your health and wellness goals. Remember, products like Energy Pods and CocoZen are designed with transparency and health in mind, aligning with informed dietary choices.

Dive Deeper with KG Food Company: Elevate your journey to better health with our Energy Pods or CocoZen, the world’s best almond chocolate spread, meticulously crafted for taste and wellness while building our food model and framework. Plus, join us on our acclaimed 'Energize, Explore, Enjoy Podcast,' where we delve deep into experiences through a scientific lens. Your support propels our vision forward – creating an in-house lab dedicated to pioneering nourishing foods for the future. With every purchase, you relish quality and we give back to our global community. Stay in touch with us by subscribing to our E3 digest & newsletter.