We’ve all grown up trusting those little black-and-white Nutrition Facts panels on the back of our food packages. But what if they aren’t always accurate? Studies have shown that food labels can be off by up to 25%—sometimes more. [1] That protein bar claiming to be 200 calories might actually sneak in 240, or the “low-sugar” snack might have a few more grams of carbs than the label says. [2] Sounds like we should panic and never trust labels again, right?
Well, not exactly. Nutrition labels still provide a decent ballpark, and regulators do allow some wiggle room to account for natural ingredient variations and measurement methods. In the U.S., for example, the FDA permits certain nutrients (including calories) to exceed the labeled value by up to 20% without being considered misleading. [3] Similar leeway exists in the EU, Canada, and other regions. So yes, those numbers on the label aren’t perfect, but they don’t have to be exact for you to benefit from tracking your meals.
Why Perfection Isn’t the Goal
Here’s a key point: most of us don’t need hyper-accurate numbers to reap the benefits of mindful eating. Whether you want to manage your weight, eat a balanced diet, or keep certain nutrients in check for medical reasons, the real value of food logging lies in two things:
- Consistency: Tracking in a consistent, sustainable way—rather than obsessing over exact grams or calories—lets you see patterns over time.
- Awareness: Logging (even approximately) helps you become more aware of portion sizes, hidden sugars, or other dietary pitfalls.
So, if one label says 150 calories but you later find out it’s more like 180, or 120, that 30-calorie difference probably won’t derail your health goals. The real trouble comes when we eat far beyond what we intended, or have no clue about certain nutrient intakes day after day.
Science Says “Close Enough” Still Works
In a 2013 study published in the journal Obesity, researchers found that many common snack foods had about 4.3% more calories than stated—still within regulatory limits. [5] Another study in JAMA back in 1993 discovered some packaged foods could have up to ~25% more calories than their labels (yikes!). [1] But here’s the thing: unless you’re a professional athlete cutting weight for competition, this kind of gap typically doesn’t sabotage overall progress. Plus, some high-fiber foods—like almonds—can actually provide fewer digestible calories than labels suggest. [6] It goes both ways!
FoodEye: Making Tracking Easier and More Realistic
At FoodEye, we get it: precise logging can be a hassle, especially if the labels aren’t spot-on to begin with. That’s why we’re developing an app that lets you record your meals (including from photos!) without fussing over every single digit. Our goal is to help you build healthy habits and knowledge—minus the stress.
Instead of scouring labels with a microscope, think of each day’s logs in FoodEye as your own personal data points. If your go-to snack is labeled 200 calories but might actually be 240, or 160, that small difference won’t break your diet if you’re mindful overall. FoodEye aims to simplify logging so it’s fast, consistent, and visually guided, helping you track over time and learn what balanced eating looks like.
Bottom Line
Should you care about nutrition facts? Yes—but don’t treat them as absolute truth. Use them as a useful guide, not a perfect number. The real power in nutrition tracking is seeing patterns, building awareness, and making better decisions meal by meal. If labels sometimes miss the mark by 5–10% (or even 20%), you can still stay on track as long as you keep logging consistently and adjust based on real-world outcomes (like how you feel, your energy levels, weight trends, and so on).
So go ahead, check the label. Just don’t lose sleep over it. Let our FoodEye app do the heavy lifting, and focus on enjoying a healthier, more informed relationship with food.
Note: This post is for informational purposes only and does not constitute medical advice. If you have specific dietary or health concerns, please consult a qualified professional.