How to Read a Food Label Without Getting Confused

Food labels look busy, but you only need to check a few things to compare products and make a choice that suits you. This guide walks through a typical nutrition panel using an example label.

Start with an example

The example above is illustrative, not a real product. Real labels vary in layout by country, but most show the same core information.

Step 1: Compare using "per 100 g"

The NHS explains that nutrition information is always given per 100 g (or 100 ml) and sometimes per portion. Use the per 100 g column when comparing two similar products, such as two breakfast cereals or two packets of namkeen. It removes the effect of different pack and portion sizes.

Step 2: Check the serving size

The per portion column shows what you get in one serving, but the NHS points out that the manufacturer's idea of a portion may be different from yours. If you usually eat twice the stated serving, double the numbers.

Step 3: Look at fat, saturated fat, sugars and salt

The NHS gives these guidelines for judging whether a food is high or low:

Drinks use different thresholds. A product that is high in one of these is not "bad", but it is worth having less often and in smaller amounts.

Salt and sodium

Some labels list sodium rather than salt. To convert, multiply sodium by 2.5: the WHO notes that 2,000 mg (2 g) of sodium is equivalent to 5 g of salt. The WHO recommends adults eat less than 5 g of salt a day, and the NHS recommends no more than 6 g. Packaged snacks, sauces, pickles and papad can add up quickly.

Step 4: Check energy, fibre and protein

Energy is shown in kilojoules (kJ) and kilocalories (kcal). Fibre and protein are useful when you want a more filling choice: the NHS describes foods with 6 g or more of fibre per 100 g as high in fibre. See fibre explained and protein explained.

Step 5: Read the ingredients list

Ingredients are listed in descending order of weight, so the first few make up most of the product. If sugar, oil or refined flour (maida) appear near the top, the product is mostly made of them.

Sugar can appear under several names, such as glucose, glucose syrup, invert sugar, jaggery or honey. Several of these spread through the list can add up to a lot.

Allergens: in the UK, allergens in pre-packed food must be highlighted in the ingredients list, for example in bold. Rules differ between countries, so learn how allergens are shown where you live, and always check every time, because recipes change.

Step 6: Use front-of-pack colours where you see them

Some front-of-pack labels use red, amber and green. The NHS explains that green means low, amber medium and red high. When comparing similar products, choose more greens and ambers and fewer reds.

Front-of-pack claims

Words like "multigrain", "natural" or "no added sugar" are not the full story. A multigrain product may still be mostly refined flour, and a "no added sugar" product can still be high in natural sugars or fat. Turn the pack over and check the panel and the ingredients.

A 30-second routine

1. Pick up two similar products.
2. Compare sugars, saturated fat and salt per 100 g.
3. Glance at the first three ingredients.
4. Check for any allergens you need to avoid.
5. Note the serving size and how much you will really eat.

For snack ideas that need no label at all, see 12 easy snack ideas.