How to read a label for sodium and protein

Start with the serving size. If you will eat two servings, double every number below it. Then find sodium in milligrams and protein in grams.

Percent daily value for sodium assumes 2,300 mg. If your target is 1,500 mg, that percent is not your percent. Protein percent is even less useful. Read the grams.

Compare two brands of the same food before you feel virtuous about a choice. Chicken sausages, tortillas, and yogurt cups swing wildly. The label walkthrough is the longer version. The tracker lets you add a day and see the total.

A high-protein claim on a package can still be a salty food. Both columns matter.