1. Using Nutrition Labels: Carbohydrates
Serving Size
Nutrition Facts Look at the serving size. All the
information on the label is based
Serving Size 1 cup (228g)
on this portion.
Servings Per Container 2
Servings per Container
Amount Per Serving
Calories 260 Calories from Fat 120 The number of servings
contained in the package.
% Daily Value*
Total Fat 13g 20% Guidelines for Carbohydrate
Saturated Fat 5g 25% Look at the total grams of
Cholesterol 30mg 10% carbohydrate in the serving size.
Sodium 660mg 28% 1 carbohydrate choice
Total Carbohydrate 31g 10% = 15 grams of carbohydrate
Dietary Fiber 0g 0%
Ignore the total grams of sugars.
Sugar 5g
They are included in the total
Protein 5g
grams of carbohydrate.
Vitamin A 4% • Vitamin C 2%
Range of Carbohydrate
Calcium 15% • Iron 4%
Grams Per Choice
* Percent daily values are based on a 2,000
calorie diet. Your daily values may be Carbohydrate Carbohydrate
higher or lower depending on your Grams/Choice Choices
1/2
calorie needs: 6-10
Calories: 2,000 2,500 11-20 1
Total Fat Less 65g 80g 21-25 1 1/2
than
Saturated Less 20g 25g 26-35 2
Fat than 36-40 2 1/2
Cholesterol Less 300mg 300mg 41-50 3
than
51-55 3 1/2
Sodium Less 2400mg 2400mg
than 56-65 4
Total Carbohydrate 300g 375g 66-70 4 1/2
Dietary Fiber 25g 30g 71-80 5
Calories per gram: *If a food has 5 or more grams
Fat 9 • Carbohydrate 4 • Protein 4 of fiber, subtract the total grams
of fiber from the total
carbohydrate before using the
table above.
Source: Reprinted with permission from the International Diabetes
Center, Minneapolis, MN; 2001.