How to read nutrition labels in Mexico, step by step
The nutrition table tells you how many calories, sugars, fats and how much sodium a product has, but only if you know how to read it. We explain each row, how to use the per 100 g column and how to compare two products at the supermarket.
Key takeaways
- Compare products using the per 100 g or 100 ml column.
- Check how many servings the package holds.
- Ingredients are listed from most to least.
- Look for fewer added sugars and more fibre and protein.
Article contents
Where it is and what it is
The nutrition table, called declaración nutrimental in Mexico, is the box listing a product’s nutrients. It is required by the NOM-051 standard, the same one behind the black warning labels. It is usually on the side or back of the package.
Step 1: check the reference amount
Values are given per 100 g or 100 ml, and many products add a per-serving column. Many packages also show the calories in the whole package.
- To compare two products, use the per 100 g or 100 ml column.
- To log what you ate, use the grams you actually ate.
Step 2: read the nutrients
| Row (Spanish) | In English | What it tells you |
|---|---|---|
| Contenido energético | Energy | The calories (kcal) in the product. |
| Proteínas | Protein | Keeps you full and protects your muscle. |
| Grasas totales, saturadas y trans | Total, saturated and trans fat | Limit saturated fat and avoid trans fat. |
| Hidratos de carbono | Carbohydrates | Includes sugars and starches. |
| Azúcares y azúcares añadidos | Sugars and added sugars | Added sugars are the ones put in during manufacturing. |
| Fibra dietética | Dietary fibre | The more, the better for digestion and fullness. |
| Sodio | Sodium | Measured in milligrams; most of it comes from salt. |
Step 3: check the ingredients
The ingredient list goes from the largest amount to the smallest. If sugar, refined flour or oil are among the first, the product has a lot of them. Sugar can appear under other names, such as corn syrup, dextrose, honey or agave syrup.
An example: comparing two cereals
Using the per 100 g column, look for the box with:
- Fewer added sugars.
- More fibre and more protein.
- Fewer warning labels.
The one that wins on two or three of these is usually the better everyday choice.
Compare it with your targets
A label on its own doesn’t say whether a product suits you: that depends on the rest of your day. Know your targets for sugar, fibre and protein to read it in context.
Frequently asked questions
Are Mexican nutrition labels per serving or per 100 g?
In Mexico the nutrition table is given per 100 g or 100 ml. Many products also add per-serving values.
What are added sugars?
Sugars added during manufacturing, such as table sugar, syrups or honey. They don’t include sugars the food naturally contains.
What is the difference between sodium and salt?
Salt is sodium chloride. One gram of salt has about 400 mg of sodium, so 2,000 mg of sodium is about 5 g of salt.
Why does the order of ingredients matter?
Because they are listed from the largest amount to the smallest. The first ones are what the product contains most.
Sources
- Secretaría de Economía. Modificación a la NOM-051-SCFI/SSA1-2010, especificaciones generales de etiquetado para alimentos y bebidas no alcohólicas preenvasados. Diario Oficial de la Federación, 27 de marzo de 2020. dof.gob.mx/nota_detalle.php?codigo=5590668&fecha=27/03/2020
- World Health Organization. Sodium reduction — Fact sheet. www.who.int/news-room/fact-sheets/detail/sodium-reduction
- World Health Organization. Healthy diet — Fact sheet. www.who.int/news-room/fact-sheets/detail/healthy-diet
We write nutrition guides with the same calculations and sources the app uses, cited at the end of each article.
This content is for information only and does not replace advice from a doctor or dietitian. If you have a health condition, are pregnant or take medication, check with a professional before changing how you eat.
