How to read food labels in Canada: nutrition facts, ingredients and dates

A step-by-step guide to serving size, the Nutrition Facts table, ingredients, allergen statements, front-of-package symbols and date labels.

Adapted from a guide first written for Quebec readers: passages specific to Quebec were removed. Rules in your province may differ.

A label is a comparison tool, not a complete judgment about whether a food is “good” or “bad.” Start with what matters to you—such as an allergy, sodium, fibre, price or serving size—and compare similar products.

Read the Nutrition Facts table in this order

1. Serving size: compare it with the amount you actually eat. Values in the table refer to the stated serving, not necessarily the whole package.
2. Calories and nutrients: use the values to compare similar foods. The % Daily Value (% DV) is a quick reference: 5% DV or less is a little, and 15% DV or more is a lot of a nutrient in that serving.
3. Check the nutrients relevant to you: for example, fibre, sodium, sugars or saturated fat. A single number does not describe the whole nutritional quality of a meal.
4. Compare like with like: serving sizes can differ between brands, so adjust the comparison rather than looking at the headline values alone.

Ingredients and allergy information

Ingredients are generally listed in descending order by weight. Check the full ingredient list and the “Contains” statement for priority allergens and gluten sources. A “may contain” statement warns about possible cross-contact; it does not tell you how much of an allergen may be present. If you have a serious allergy, follow your clinician’s plan and do not rely on front-of-package claims alone.

Understand the dates

A best-before date is about the freshness, flavour and quality of an unopened food stored as directed; it is not, by itself, a safety guarantee or a universal expiry date. Some products carry a different date with a specific meaning. After opening, storage instructions and the food’s condition matter. Perishable food can become unsafe even if it looks or smells normal, so do not use appearance alone to judge safety.

Front-of-package symbol and marketing claims

Canada requires a front-of-package nutrition symbol for certain foods high in saturated fat, sugars or sodium. It is a quick cue—not a substitute for the full table or advice tailored to a medical condition. Terms such as “source of,” “organic” or “made in Canada” have specific rules or meanings; read the wording carefully.

Canadian Food Inspection Agency: understanding food labels · Health Canada: use food labels and % Daily Value · CFIA: best-before and other date labels

Sources and limits

Sources: Canadian Food Inspection Agency and Health Canada consumer food-labelling guidance. Label rules and individual dietary needs vary; consult a registered dietitian or health professional for personalized advice.

General information based on federal and national rules; provincial rules may differ. Confirm with the official body before acting.