How to check labels on shop-bought foods
What to look at first
Check calories per 100g and per portion. Portion values are useful, but only if they match what you actually ate.
Important: check the nutrition basis before logging
Always read whether the nutrition values are for as packaged, cooked, cooked and drained, or frozen product. This can change calories and macros a lot per 100g.
If the label is based on cooked weight, log cooked weight in the app. If the label is based on dry/as packaged weight, log dry/as packaged weight. Rice is a common example where dry and cooked weights are very different.
Log it in the app
Search the food in Calorie Tracker, then match your serving amount to the label details.
Avoid common misses
Include oils, spreads, sauces, and toppings.
External source
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