Are your favorite snacks containing more calories than listed?

A new report shows food labels might not always tell the whole truth about calories. The numbers on packages could be off by as much as one-fifth, making it tough for people trying to watch their weight. According to the FDA, it is okay if the real calorie count is a bit higher or lower than what's on the label. For example, a snack that says it has 100 calories might actually have anywhere from 80 to 120 calories.

Despite these inaccuracies, the FDA allows this flexibility due to the inherent variability in measuring calories in food products along with variations in manufacturing processes. Labels derive calorie counts by calculating averages across multiple samples.

Some foods are more prone to inaccurate labeling than others. Research indicates frozen meals and diet-branded foods often contain more calories than stated, likely around 8% over label values on average. Baked goods like snack cakes, chips, and crackers also frequently underreport calorie levels by about 4%.

While it is concerning for stringent calorie counters, experts emphasize nutrition labels remain a useful gauge despite their limitations. Fitness coach Layne Norton compares calorie tracking to budgeting money – an imperfect but valuable tool for mindfulness.

"Tracking calories is useful the way a budget is useful for saving money," Norton told Business Insider. "Plenty of people save money without a budget, but it can be a useful tool because it makes you cognizant of what you're spending your money on."

Dietitians universally recommend focusing on dietary patterns over individual foods or days. A sustainable, balanced approach allowing for some indulgences tends to yield better long-term results than rigid restriction.

According to the platform, dietitians universally recommend focusing on dietary patterns over individual foods or days. A sustainable, balanced approach allowing for some indulgences tends to yield better long-term results than rigid restriction.

For those preferring to avoid labels altogether, filling half your plate with fresh produce is an easy guideline promoting nutritious, satiating calories from whole food sources.