Start here at the serving size.
This will tell you the amount of food that the information is for and how many of those servings are in the entire container.
This tells you how much energy aka calories is in one serving to see how much it contributes to your day's needs.
Fiber is your friend! Aim for at least 25 - 30 grams in one day to keep you full and your digestive tract healthy.
There is no set limit for sugar but to keep it low
Protein is important for your metabolism. Aim for about 20 grams per meal and 5 grams per snack.
The ingredients list will tell you what is in the product.
The list starts is in order by weight.