Carb Counting and Nutrition Fact Labels

Nutrition Fact Labels

Every packaged food in the grocery store is required to have a nutrition fact label. For basic carbohydrate counting you want to focus on:

  • The serving size 
  • Grams of total carbohydrates

Take a look at the nutrition fact label. This is a nutrition fact label for 1 cup of 1% low fat milk. As you can see, this beverage contains 12 grams of total carbohydrates in 1 cup serving. You already know that 15 grams of carbohydrate equals one carb choice. One serving of this beverage would count for one carbohydrate choice. 

If you had consumed two servings, it would count as two carbohydrate choices:

  • 12 grams of carbohydrates x 2 servings = 24 grams of carbohydrates. 
  • 24 grams of carbohydrates/15 = 1.6 carb choices (round up to 2)

As you can see from the example, you will have to do some calculations if you consume a different amount than what is listed on the label.


Many of the nutritional information apps and websites available today will do the calculations for you if you change the serving size. Your GluCare coach can advise you on which apps and websites to use.

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