Understanding Food Labels in Canada: Expiration Dates, Nutrition Info, and What They Really Mean

1. Expiration Dates: Best Before vs. Expiry Date

One of the most confusing parts of food labeling in Canada is the difference between Best Before and Expiration dates.

• Best Before Date
  • Found on perishable items like dairy, eggs, bread, and fresh juice.
  • Indicates when the product is at its freshest and most flavorful—not when it becomes unsafe.
  • After this date, food may lose some quality (texture, flavor, or nutritional value), but it can still be safe if stored properly.
• Expiration Date
  • Found only on nutritional supplements, meal replacements, infant formulas, and some prescription foods.
  • Indicates the last date the product should be consumed for safety and potency.
  • After this date, the product should not be consumed.

Note: “Best before” dates are valid only if the package is unopened and the food is stored as instructed (e.g., refrigerated).

2. The Nutrition Facts Table

This standardized table appears on almost all pre-packaged foods in Canada. It helps you compare products and understand how a food fits into your daily diet.

Here’s what to look for:

• Serving Size
  • Always check this first. All information in the table is based on this amount, which may be more or less than you typically eat.
  • It’s listed in common household measures (e.g., 1 cup) and grams or millilitres.
• Calories
  • Shows the amount of energy you’ll get from the listed serving size.
• % Daily Value (% DV)
  • Helps you quickly see if a food has a little or a lot of a nutrient:
    • 5% DV or less = a little
    • 15% DV or more = a lot
  • Useful for nutrients like fibre, calcium, iron, or sodium.
• Core Nutrients to Monitor
  • Limit: saturated fat, trans fat, sodium, and sugars.
  • Look for: fibre, calcium, iron, potassium, vitamin D (since 2022, vitamin D is now mandatory on all Nutrition Facts tables).

3. Ingredient List

Ingredients are listed in descending order by weight — the first item makes up the most of the product.

• Watch for added sugars under different names: glucose, fructose, corn syrup, cane juice, etc.
• People with allergies should always check for priority allergens (e.g., peanuts, tree nuts, dairy, soy, wheat, eggs, shellfish, sesame, mustard, and sulphites), which must be clearly listed, either in bold in the list or in a “Contains” statement.

4. Other Label Claims

Canadian food products may include optional claims, regulated by the Canadian Food Inspection Agency (CFIA) and Health Canada:

• Nutrient Content Claims:
  • Examples: “High in fibre,” “Low in sodium,” “Source of vitamin C.”
  • Must meet specific criteria to be used.
• Health Claims:
  • Examples: “A healthy diet low in saturated and trans fats may reduce the risk of heart disease.”
  • Based on scientific evidence and approved by Health Canada.
• Organic Claims:
  • Only products with 95% or more organic content can display the Canada Organic logo.
  • Must be certified by a CFIA-accredited organization.

5. Understanding “Front-of-Pack” Labels (Coming Soon)

As of 2022, Canada is phasing in front-of-package (FOP) nutrition symbols on foods high in:

• Saturated fat
• Sugars
• Sodium

These symbols will make it easier for shoppers to quickly spot products that may contribute to chronic diseases if consumed in excess. The transition period runs until 2026, but some products are already displaying them.

6. Tips for Smart Label Reading

• Don’t rely on the front of the package alone — it’s often marketing-heavy.
• Always compare serving sizes when looking at different products.
• Use the % Daily Value to assess how a food contributes to your daily nutrient needs.
• Choose products with fewer processed ingredients and less added sugar and salt.