Knowledge / Declaration
Reading nutrition information: servings, contents and labels
A declaration becomes useful when you know which quantity it refers to. Follow the figures from label to serving and see what needs counting separately.
Read the guide
The most important check: which state and quantity do the figures refer to? A value per 100 g dry powder needs recalculating if you use 75 g. A declaration per 100 ml prepared drink has a different basis.
What can the word nutritious tell you?
The word gives neither a serving weight nor the whole contents. Read the declaration and ingredient list together. A protein figure may matter for a comparison, but it does not describe energy, fat, carbohydrates, fibre or other ingredients you add.
Here you learn to read and calculate. The terminology guide explains product categories; the format guide handles practical requirements. This page focuses on the figures' basis and your actual quantity.
Per 100 g and per serving – calculate on the same basis
The formula is value per 100 g × quantity in grams / 100. If the powder states 400 kcal per 100 g, 75 g gives: 400 × 75 / 100 = 300 kcal. The same scale factor applies to declared grams of protein, fat and other nutrients.
First check that the value refers to the same state as the quantity you weigh. Dry powder and added milk have two separate contents. A bottle labelled in ml must not be treated as the same number of grams without the right weight information or declaration per bottle. The Swedish Food Agency's guidance on nutritional declarations explains the labelling bases.
Readable label matrix: Original Chocolate
This is an HTML transcription of macronutrient values in the local web catalogue, retrieved 22 September 2026. It is not a photograph or a check of a physical label. The 75 g column is the calculation for this example and should not be read as a recommended serving.
| Information | Catalogue per 100 g | Calculated for 75 g | Read together with |
|---|---|---|---|
| Energy | 400 kcal | 300 kcal | Describes contents, not a personal daily requirement. |
| Protein | 21.8 g | 16.35 g | Compare the same grams and remaining meal. |
| Fat | 10 g | 7.5 g | Also read of which saturates in the full declaration. |
| Carbohydrates | 52.2 g | 39.15 g | Sugars are included in the carbohydrate row. |
| Of which sugars | 2.3 g | 1.725 g | Not the same information as all carbohydrates. |
| Fibre | 6 g | 4.5 g | Listed separately in the catalogue data. |
| Salt | 0.81 g | 0.6075 g | Keep the unit and round only the result. |
The full declaration also includes saturated fat and kJ. See the Original Chocolate product page. For another flavour, use its values even if the energy happens to be equal.
Powder plus drink – two rows in your calculation
Water does not change the powder's total energy. If you add milk or a plant-based drink, read that drink's declaration and add the contents of the quantity you actually use. Keep the drink's ml basis if stated per 100 ml; do not convert its weight using a guessed density.
Illustrative example: the powder provides 300 kcal. Your chosen drink states 40 kcal per 100 ml and you add 200 ml, giving 80 kcal. The total is 380 kcal before other ingredients. The drink's 40 kcal is a teaching figure, not a claim about all plant-based drinks.
Read the rows without double-counting
- Energy: shows kcal and kJ according to the declaration. It describes the food.
- Protein: calculate the quantity you actually use. A higher value alone does not determine whether the whole meal suits you.
- Fat and saturated fat: “of which” is part of the parent row, not something to add.
- Carbohydrates and sugars: sugars are included in carbohydrates. Do not sum both as different quantities of carbohydrates.
- Fibre: use the value if present. Missing information must not be replaced by zero.
- Salt: keep the unit and serving basis; compare the same quantity or a clearly equivalent occasion.
Ingredients, allergens and reference values
Ingredient lists and allergen labelling answer different questions from the nutritional table. Check the exact flavour, current packaging and any trace warnings. Nutritional values do not determine whether a product is safe for a particular allergy.
Percentages of reference intake or nutrient reference value, NRV, are labelling references. They do not measure your own needs. The local catalogue's list of vitamin and mineral names does not contain all quantities needed for such a percentage calculation. We therefore do not calculate vitamin percentages from the names.
High protein and other front-of-pack expressions
The European Commission's conditions for nutrition claims state, among other things, that “high protein” requires at least 20 percent of energy to come from protein. “No added sugar” has different conditions from “sugar-free”. These are different claims, not different ways of saying the same thing.
This helps you understand the expressions. It gives no individual health rating and does not prove a product should be your entire diet. Also read its use and consider the rest of the meal.
Your check of two actual labels
- Write product name, flavour and version for A and B.
- Note state: dry, prepared or after adding liquid.
- Keep the unit: per 100 g, per 100 ml or per actual serving.
- Calculate the chosen substance in the quantity you actually use.
- Note missing information, extras and allergen labelling before drawing conclusions.
Common declaration questions
What happens if I enter zero grams?
The result is zero for the selected substance. This means zero of the product in the calculation, not that the product lacks the substance.
How do I calculate with a declaration per 100 ml?
For powder, use grams and a value per 100 g. For liquid declared per 100 ml, use the same principle with ml in both places, without assuming g and ml are the same.
Does complete mean everything I need has been calculated?
No. This page shows declared contents and mathematics. Personal needs, the entire day and all additions are not included.
Sources and supporting information
- ComFoo's product pages – local catalogue information retrieved on 22 September 2026, with each flavour's declaration per 100 g.
- Swedish Food Agency: nutritional declarations – units, declarations and reference values.
- European Commission: permitted nutrition claims – conditions for front-of-pack expressions.
The sources were checked on 30 September 2026. Product information applies to the specified version; always check the pack you are using.