Nutrition Labelling... Get the Facts!

Return to the Factsheet Listing

Factsheet 3: A Closer Look at Serving Size Information

Objective: To describe the relevance of the specific amount of food on which the nutrient information is based (serving size listed in the Nutrition Facts table), in order to understand and use Nutrition Facts.

Key Message for Consumers
Nutrition Facts are based on a specific amount of food - compare this to the amount you eat.

What is a "specific amount of food?"

1. A specific amount of food is shown under the Nutrition Facts heading.
2. The amount may be indicated by the phrase "per (naming the serving size)," "serving size" or "serving."
3. All nutrient information in the Nutrition Facts table is given for that specific amount of the food.
4. The amount is provided in familiar household units - such as mL, cups, tablespoons, or a fraction or unit of food (1/4 pizza, 1 slice of bread) - followed by the metric measure (g, mL).

Sometimes, the nutrient information is also provided for the food "as prepared" (e.g. cake mix prepared with an egg).

Except for individual sized packages, manufacturers can choose the specific amount of food that is listed in Nutrition Facts within a given range set in guidelines. This range is based on a "Reference Amount" of food. The Reference Amount is a specific regulated quantity, for each type of food, which reflects an amount people usually eat, at one sitting. When similar products have similar serving sizes then product comparison is relatively easy. However, since serving sizes may be different, it is important to refer to the specific amount listed in Nutrition Facts when comparing products.

Case Study - Label Serving Size/Nutrition Facts Link

The information in Nutrition Facts describes the nutrient content of a specific amount, or serving, of food. Consumers can compare the portion they eat with the specific amount on the label to "personalize" the nutrient information.

Georges is a very active 19-year-old man who always has a ready-to-eat cereal for a bedtime snack. His favourite cereal bowl is his Grandma's 1-litre (4-cup) measuring cup, which he fills up to the 450 mL mark to allow enough room for 250 mL of milk. Georges enjoys several types of cereal and is curious to know how many Calories of each he is consuming.

View how many calories Georges is consuming of each type of cereal

Georges sees that the nutrient information on the label is provided for a specific amount of food. A 250-mL cup of the Honey Oat Cereal has 120 Calories. As he consumes 450 mL, he knows he is getting almost two times that amount, or about 216 Calories. The big surprise is the Granola Cereal: 125 mL has 229 Calories. So, when he chooses it as his snack, for the amount he eats, he is consuming 824 Calories (plus the Calories from milk). He decides to go for the Honey Oat Cereal and sprinkles a few spoonfuls of the Granola Cereal on it.

The amount of food stated in the Nutrition Facts table is NOT a recommended serving size

The specific amounts used for nutrition labelling are not always the same as the serving sizes in Canada's Food Guide because they have different purposes. The specific amount used in nutrition labelling and a Food Guide Serving may be different from the portion that consumers actually eat. Some consumers may believe that the serving size (or specific amount) on the label represents the amount they should consume; others may not understand why the amount is not realistic for them, as an individual.

Canada's Food Guide

A good way to make informed, healthy choices is to follow Canada's Food Guide and check the nutrition information on food labels. The Food Guide recommends Food Guide Servings per day for various age and gender groups. Visit Canada's Food Guide Web site for further information.

Nutrition Facts

The Nutrition Facts table includes Calorie and nutrient information based on a specific regulated quantity of a type of food usually eaten by an individual at one sitting.

Therefore, Calorie and nutrient information for labelling purposes are based on a reasonable amount consumed at one time.

What consumers eat

Consumers should follow the recommendations in Canada's Food Guide to choose the amount and type of food needed for their age and gender. Consumers should compare the amount they eat to the amount of food listed in the Nutrition Facts table.

An example:

A Food Guide Serving of fruit juice is 125 mL.
The Nutrition Facts information for fruit juice may be for a 250 mL serving.
A person may decide to consume a 375 mL serving of juice.

Activity

Prepare a display of various measuring tools and food products to demonstrate - and compare differences between - the serving sizes in Nutrition Facts, the Food Guide and people's usual serving sizes.

Another variation of the activity is to have people look at sample amounts of a food (or beverage) and ask them to guess the quantity. Then measure and compare with the amount listed in the Nutrition Facts table, the amount recommended in Canada's Food Guide for their age and gender and the amount they might consume. Discuss the results.

A Word About Individual-sized Packages

For packages that tend to be consumed as one portion (e.g. small containers of yogurt, individual-size packs of peanuts, juice-boxes), the nutrient information applies to the whole package so that it better reflects how those individual-sized packages are used. This may not cover all packages which are consumed as a single serving.

Tip: Always look at the specific amount of food on which the nutrient information is based and compare it to the amount you eat.