Food & nutrition · Labels
Nutrition per serving calculator.
Enter the per 100 g values from a label or database and your serving in grams. Get the amounts per serving and the percent Daily Value for sodium, sugars, fat and fibre.
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Per serving
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How to convert per 100 g nutrition to a serving
Multiply each per 100 g value by the grams you eat and divide by 100. The percent Daily Value is that amount divided by Health Canada's Daily Value for adults and children 4 and over: fat 75 g, saturated plus trans fat 20 g, fibre 28 g, sugars 100 g and sodium 2,300 mg. Calories, protein and carbohydrate have no percent Daily Value in this table, so none is shown. Per 100 g values are common on databases and European labels; Canadian labels print per serving.
Worked example. A soup with 60 kcal, 5 g sugars, 2 g fat, 1 g saturated plus trans fat, 1 g fibre and 300 mg sodium per 100 g, eaten as 250 g: 150 kcal, 12.5 g sugars (13% DV), 5.0 g fat (7%), 2.5 g saturated plus trans fat (13%), 2.5 g fibre (9%) and 750 mg sodium (33% DV, a lot).
Frequently asked questions
How do I convert per 100 g to per serving?
Multiply the per 100 g number by your serving in grams and divide by 100.
What is a lot or a little on a label?
Health Canada says 5% DV or less is a little and 15% DV or more is a lot of a nutrient.
What Daily Values does this use?
Health Canada, adults and children 4 and over: fat 75 g, saturated plus trans fat 20 g, fibre 28 g, sugars 100 g and sodium 2,300 mg.
Why is there no %DV for protein or carbohydrate?
The Health Canada table of daily values used here does not list them.
Does it work for millilitres?
For liquids, use the weight in grams, or treat 1 mL as 1 g only if the label or your source says the density is about 1.
Sources
Checked
- Health Canada: Table of daily values (nutrition labelling)
- Health Canada: Nutrition labelling, nutrition facts tables
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Scope
Straight proportional scaling of the values you enter; accuracy depends on the label or database you copy from. General information, not medical or dietetic advice. Needs differ with age, health conditions, pregnancy and medication, so talk to a registered dietitian or your doctor about your own targets.