Reading Food Labels

  • Fat gm = 9 kCal (calories) = 20-30%
  • Carbohydrate gm = 4 kCal (calories) = 20-30%
  • Protein gm = 4 kCal (calories) = 50%

Protein: 50% is 1/2.  If the protein calories are multiplied x 2 and greater than the total number of calories then the protein content is greater than 50%.  If the number is below the total number of calories then the protein content is less than 50% of that product.  In this example the protein is 25 grams.  The calories are found by multiplying 25 x 4 = 100 calories.  100 x 2 = 200.  200 = 200.  In this example the protein content is perfect.

20% = 1/5 or multiply by 5

25% = 1/4 or multiply by 4

30% = 1/3 or multiply by 3

Range of % is based on your specific needs.  Let’s use Fat = 30% and Carbohydrates = 20%

There are 9 fat grams so you multiply 9 grams x 9 calories to get 72 calories.  72 x 3 = 216.  216 is greater than 200 so the product below is over for our fat needs.

There are 4 grams of carbohydrates so you multiply 4 grams x 4 calories to get 16 total calories.  16 x 5 = 80.  80 is less than 200 so the product below is under our carbohydrate needs.

Using the above information.  You would pair this product with a low protein, 0 fat, low glycemic carbohydrate.  This would slightly raise the protein to stay at 50% with the increased calories, lower total fat, and raise total carbohydrates.

This product also has 2 gm saturated fat and 1 gm of trans fatty acids so I would try to avoid it all together.

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