Learning how to read food labels in Canada takes only a few minutes, and it can change the way you shop. The Nutrition Facts table, the ingredient list and the new front-of-package nutrition symbol all give you quick clues about what is really in a product. Here is a simple method based on Health Canada guidance.
How to read food labels in Canada in three steps
1. Start with the serving size
All the numbers in the Nutrition Facts table refer to a specific amount of food, shown at the top. Compare that amount with what you actually eat. If you eat twice the listed serving, you get twice the calories, sodium and sugars.
2. Use the % Daily Value (% DV)
The % Daily Value tells you whether a serving contains a little or a lot of a nutrient. Health Canada’s simple rule:
- 5% DV or less is a little.
- 15% DV or more is a lot.
Use it to pick products with less of what you want to limit and more of what you want to get.
3. Read the ingredient list
Ingredients are listed by weight, from most to least. If sugar, salt or a fat appears near the beginning, the product contains a large proportion of it.
Nutrients to limit and nutrients to look for
- Limit: sodium, sugars and saturated fat.
- Look for: fibre, calcium, iron and potassium.
Remember that many of the healthiest foods, such as fresh vegetables, fruits, whole grains and many protein foods, do not carry a Nutrition Facts table at all. Our guide to healthy eating made easy has ideas built around these foods.
The front-of-package nutrition symbol
Since January 1, 2026, prepackaged foods in Canada that meet or exceed set levels of saturated fat, sugars or sodium must display a black-and-white symbol with a magnifying glass on the front of the package. It shows, in English and French, whether the product is “high in” one or more of these nutrients. The symbol lets you compare products in seconds without turning the box over.
Foods that are exempt
- Fruits and vegetables without added saturated fat, sugars or sodium.
- Plain milk, plain yogurt and cheese, recognized as important sources of calcium.
- Single-ingredient whole cuts of meat without a Nutrition Facts table.
- Butter, sugar, salt and similar products used for the same purpose.
- Very small packages and individual portions served only in restaurants or food service.
Practical tips at the grocery store
- Compare similar products side by side using the % DV, not the marketing claims.
- Check the serving size before comparing two brands; they may not use the same amount.
- Use the front-of-package symbol as a first filter, then read the table.
- Do not rely on words like “natural” or “homestyle”; the numbers tell the real story.
Good food choices are one part of a healthy lifestyle. Our explainer on air quality in everyday life looks at another factor that affects well-being at home.
FAQ
What does 15% DV mean?
It means one serving contains a lot of that nutrient.
Is the front-of-package symbol mandatory?
Yes, for foods that meet the thresholds, since January 1, 2026.
Why don’t fresh vegetables have a label?
Many whole, unprocessed foods are not required to carry a Nutrition Facts table.