Back to Education
Calories from Fat 30: This tells us that 30 of the 90 calories per serving are from fat.
Dietary Fiber 3g: This tells us that 3 out of the 13 total carbohydrate are fiber-carbs. (The other 10 grams are starches and sugars).
Total Carbohydrate 13g: This food contains 13 grams of carbs per serving. On the bottom of the label we see that grams of carbohydrate consist of 4 calories each. 13 (grams) times 4 (calories) equal 52. We now know that this food contains 52 calories of carbs per serving.
Protein 3g: This food contains 3 grams of protein per serving. On the bottom of the label we see that grams of protein consist of 4 calories each. 3 (grams) times 4 (calories) equal 12. We now know that this food contains 12 calories of protein per serving.
Are the carbohydrates in this food "good" carbs or "bad" carbs? We need to look at the fiber content to know that.
If 15 percent of the carbs in a food are fiber-carbs then the food contains "good" carbs. If it is less than that, the food contains “bad” carbs. 3 out of the 13 grams are fiber-carbs. That’s 23 percent. Therefore, this food contains 13 grams, or 52 calories, of good carbs.
We now know that this food is high in "good" carbs, moderate in fat, and low in protein. With a little practice you can look at any nutrition label in the world and know how many calories are from fat, good carbs, bad carbs, and protein. This is a very important tool to have if you want to succeed at weight loss.
 3 divided by 13, times 100, equals 23. This is how one calculates percentage.