This tells you the size of one serving. All nutrition information is based on ONE SERVING. The number in parenthesis is the weight. In the example above, one serving is 2/3 cup, which weighs 55g.

This tells you how many servings are in the entire container. In the example, there are 8 servings in the container.

The calories listed are for ONE SERVING of the item. If you eat two servings, you would need to double the calories. In the example, there are 230 calories for 2/3 cup.

The label shows amounts of total fat, saturated fat, and trans fat for one serving. In the example, total fat is 8g. Of that, 1g is from saturated fat and 0g are from trans fat. Aim for less than 10g fat per meal and less than 35g fat per day. Avoid foods where fat is higher than protein.

The label shows amounts of total carbohydrate, dietary fiber, total sugar and added sugars for one serving. Eat foods with dietary fiber and avoid foods with added sugar. In the example, there are 37g of total carbs. Of that, 4g is from dietary fiber and 10g is from added sugar. This food should be avoided. Aim for less than 10g total sugar per meal.

The label shows amounts of protein in ONE serving. In the example, there are 3g protein for 2/3 cup. Aim for 20-30g protein per meal. A good source of protein has at least 8g of protein for every 100 calories.