Don't Let Calories Fool You

If you’ve ever picked up a product in the grocery store and immediately zoomed in on the calories, you’re not alone. But here’s a little secret: as a dietitian, calories are often the last thing I look at on a food label—if I look at them at all!

Calories might seem like the obvious place to start when deciding whether a food is “healthy,” but they really don’t tell you much. A 200-calorie snack could be a nutrient-dense mix of protein, fiber, and healthy fats—or it could be a handful of candy. Same number, but very different impact on your body.

So if not calories, what should you look at on a food label?

Here are three places I go first—and what they can actually tell you.

• Fiber: The Unsung Hero

  Fiber is one of the most important (and often under-consumed) nutrients out there. It keeps your digestion happy, helps you feel full longer, and even supports heart health and blood sugar regulation.

  What to look for:

  1. Aim for foods with at least 3 grams of fiber per serving—especially for things like bread, cereal, crackers, and snack bars.

  2. The more whole grains, beans, fruits, or veggies in the ingredients list, the better your chances of getting fiber.

  
  

  Examples:

  • Two cereals, same calories: One has 1g of fiber, the other has 5g. The second is going to keep you full longer and support your gut health.

  • Tortillas: A standard flour tortilla might have barely any fiber. A whole wheat or high-fiber one could have 6g or more—same size, way more staying power.

    
    

• Added Sugars: Sneaky but Important

  Not all sugar should cause concern—fruit, yogurt, and even grains have natural sugars. But added sugars (basically anything added during processing) can add up fast, especially in foods we think of as “healthy.”

  
  

  What to look for:

  1. Keep an eye on “Added Sugars” under the “Total Sugars” section. The general daily limit is 25g for women and 36g for men—but even just being aware is a good first step!

  2. Watch for surprising sources of added sugar like granola, yogurt, salad dressings, or pasta sauce.

Examples:

• Flavored yogurt: One brand might have 14g of added sugar in a small cup, while another has 3g—and both taste good!

• Granola bar showdown: Some have 1g added sugar; others have 12g. Same size, very different choice depending on your needs.

  
  

• Sodium: More Than Just Saltiness

  Sodium is necessary for your body, but too much can contribute to things like high blood pressure or bloating—especially if most of it is coming from packaged or restaurant foods.

What to look for:

1. For meals or entrees: Aim for under 600mg per serving when possible.

2. For snacks: Something under 200mg is a good general goal.

   
   

Examples:

• Soup labels: One brand of canned soup may have 940mg of sodium per serving. Another has 380mg—and still tastes great with a little help from herbs or spices.

• Crackers or chips: Some “light” versions actually have more sodium than regular. Always worth checking!

Final Thoughts

Food labels are full of information—but calories are just one tiny part of the picture. The real story is told in the fiber, added sugars, sodium, and ingredients list.

Remember, you don’t have to read every label like a hawk. But learning to spot a few key things can help you feel more confident and less overwhelmed at the store.

Want a deeper dive or some label-reading practice? Reach out anytime or let’s book a grocery store tour—yes, they’re as fun as they sound 😉