Start with the serving size
A Canadian Nutrition Facts table describes the amount printed at the top. It is a reference serving, rather than a recommendation for how much to eat. A package can hold more than one serving, so check both the amount listed and the amount you use.
A simple example
| Amount | Calories | Protein |
|---|---|---|
| 1 container | 180 | 12 g |
| 2 containers | 360 | 24 g |
Using twice the reference serving doubles the listed energy and nutrients. These figures demonstrate scaling; they do not describe a Built By White recipe or a recommended portion.
Compare more than the calorie number
Compare similar products using the same amount. Look at fibre, saturated fat and sodium alongside calories. Health Canada describes 5% Daily Value or less as a little and 15% or more as a lot.
The Daily Value is a labelling reference, not a personalised calorie or macro prescription. Your decision can also include price, taste, convenience and how the food fits the rest of your meals.
Sources: Health Canada: using % Daily Value
Check ingredients and allergens separately
The nutrition table does not replace the ingredient list or allergen information. A vegetarian substitution is not automatically suitable for an allergy. Check the package you are actually using, even if you have bought the product before.
Brands and substitutions change a recipe’s nutrients. Our example recipes do not carry analysed calorie or macro totals. An app estimate should not be presented as verified recipe analysis without checking ingredients and quantities.
General education for adults. This article does not set individual calorie or macro targets, diagnose a condition or replace individual assessment. Your needs may differ with health conditions, medicines, pregnancy or a history of disordered eating.