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How to calculate calories on a food label

Fat, carbohydrates, and protein are the only nutrients that contribute calories to food.Add up the calories from these three nutrients to get the total calories shown on the label.

  • 1 gram of fat = 9 calories
  • 1 gram of carbohydrates = 4 calories
  • 1 gram of protein = 4 calories

Here’s the math:

  • 12 grams of fat x 9 calories per gram = 108 calories
  • 25 grams of carbohydrates x 4 calories per gram = 100 calories
  • 3 grams of protein x 4 calories per gram = 12 calories

108 + 100 + 12 = 220 calories

The following box is sometimes shown on a food label. It tells you there are 9 calories in 1 gram of fat, 4 calories in 1 gram of carbohydrate, and 4 grams in 1 gram of protein…always.

Source:
FDA (Food and Drug Administration)


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