Naomi Berrie Diabetes Center

Reading the Food Label

Total Fat, Saturated Fat and Cholesterol

It is important to look at the Total Fat first. A low fat product will have 3 gm of fat or less per serving. Depending on your calorie needs, a low fat diet is usually between 50 – 70 grams per day.

Saturated Fat is the fat that raises cholesterol levels. It is part of the Total Fat so it is indented on the label under Total Fat. Ideally, it should be no more a third of the Total Fat.

You may also see Monounsaturated fats and Polyunsaturated Fats listed under Total Fat. These fats are healthier for your heart. Ideally, they should be higher than the Saturated Fat grams

Cholesterol is listed in milligrams. Aim for 300 mg or less per day. Remember, Cholesterol is only found in animal foods (meat, fish poultry, eggs and dairy products). Just because a product does not have cholesterol does not mean it has no fat or saturated fat.

Food Label Terms

Claim	Requirements
Fat-Free	Less than 0.5 grams of fat per serving, with no added fat or oil
Low fat	3 grams or less of fat per serving
Less fat	25% or less fat than the comparison food
Saturated Fat Free	Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving
Cholesterol-Free	Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving
Low Cholesterol	20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving
Reduced Calorie	At least 25% fewer calories per serving than the comparison food
Low Calorie	40 calories or less per serving
Extra Lean	Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
Lean	Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
Light (fat)	50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)
Light (calories)	1/3 fewer calories than the comparison food
High-Fiber	5 grams or more fiber per serving
Sugar-Free	Less than 0.5 grams of sugar per serving
Sodium-Free	Less than 5 mg of sodium per serving
Low Sodium	140 mg or less per serving
Very Low Sodium	35 mg or less per serving