How to Read Food Labels: 8 Things to Check Before You Buy

ekushya
9 Nov, 2026

You pick up a box that says "low fat", "natural" or "high protein" and assume it must be a healthy choice. Then you turn it over and find a list of ingredients and numbers that seem designed to confuse you. You are not imagining it — food labels are genuinely tricky, and the front of the pack is advertising, not information.

The good news is that you only need to know eight things. Once you know where to look and what the numbers mean, reading a label takes less than a minute — and it can change what ends up in your trolley for the better.



Table of Contents

1. Serving Size: The Number That Changes Everything

The first thing to check on any nutrition label is the serving size — because every number below it refers to that amount, not to the whole pack. A bag of crisps might list 150 calories per serving, but if the bag contains three servings, eating the whole bag is 450 calories.

Serving sizes are also chosen by the manufacturer, and they are not always realistic. A small bottle of juice might be labelled as two servings. A cereal box might call 30g a serving, when most people pour twice that. Before you judge any number on the label, ask yourself: is this serving size close to what I will actually eat? If not, do the maths — double it, or compare using the per 100g column instead.

2. The Per 100g Column: Your Best Friend

Most nutrition labels show two columns: per serving and per 100g (or per 100ml). The per 100g column is the fairest way to compare two products, because it removes the serving-size trick entirely. Two different brands of yoghurt, bread or cereal can be compared gram for gram, no matter how they define a serving.

As a rough guide, per 100g: more than 22.5g of total sugars is high, and 5g or less is low. More than 17.5g of total fat is high, and 3g or less is low. More than 1.5g of salt is high, and 0.3g or less is low. For fibre, look for 3g or more per 100g — that is a genuinely useful amount. These are general guides used in many countries, and they make comparing products quick and simple.

3. Sugar's Many Names

Sugar hides behind dozens of names on ingredients lists. Honey, maple syrup, agave nectar, fruit juice concentrate, maltose, dextrose, glucose syrup, rice syrup, molasses and cane sugar are all sugars — and manufacturers often use two or three of them in one product, so that no single one appears near the top of the list.

The total sugars figure on the nutrition panel is the number to trust: it counts all of these together. Check the per 100g figure and use the guide above. Also remember that the sugars figure includes natural sugars from fruit and milk, so a plain yoghurt or a piece of fruit will show some sugar without any added sugar at all — that is normal and very different from sugar added during manufacturing.

4. The Ingredients List Is in Order

Ingredients are listed by weight, from most to least. This is one of the most useful facts on the whole label. If sugar is the first or second ingredient, the product is mostly sugar, no matter what the front of the pack says. If wholegrains, oats or vegetables come first, that is a good sign.

A short ingredients list is usually a good sign too. A loaf of bread made from flour, water, yeast and salt is a simpler food than one with a dozen additives, emulsifiers and preservatives. That does not mean every additive is harmful — many are harmless and useful — but a very long list on a simple food is worth a second look.

5. Fibre: The Number Worth Looking For

Fibre rarely gets the attention sugar and fat do, but it is one of the most useful numbers on a label. Fibre helps you feel full, supports digestion and slows down how quickly sugar enters your bloodstream. Most people eat far less fibre than they need, so choosing higher-fibre options is one of the easiest upgrades you can make.

Look for at least 3g of fibre per 100g, and more is usually better. Wholegrain breads, oats, beans, lentils and vegetables are naturally high in fibre. When comparing two similar products — two breakfast cereals, for example — the one with more fibre and less sugar is almost always the better choice.

6. Salt: Small Numbers, Big Difference

Salt is easy to overlook because the numbers look tiny — 1g here, 0.8g there. But most of the salt we eat comes from packaged foods, not from the salt shaker, and it adds up quickly across a day. Breads, breakfast cereals, sauces, soups and ready meals are the biggest sources.

Per 100g, more than 1.5g of salt is high and 0.3g or less is low. Some labels show sodium instead of salt — multiply sodium by 2.5 to get the salt figure. Comparing two loaves of bread or two jars of sauce on their salt per 100g can reveal a surprisingly big difference between products that look almost identical.

7. Fat: Look at the Type, Not Just the Total

The total fat number tells you very little on its own. What matters more is the split between saturated fat and unsaturated fat. Saturated fat — found in butter, cheese, fatty meats, coconut oil and palm oil — is the type most dietary guidance suggests limiting. Unsaturated fats — from olive oil, nuts, seeds and oily fish — are generally considered the healthier choice.

Check the saturated fat figure per 100g. More than 5g is high, and 1.5g or less is low. A product can be high in total fat but mostly unsaturated — like nuts or olive oil — and still be a good food. Equally, a "low fat" product can be high in sugar, because manufacturers often add sugar to replace the flavour that fat provided.

8. Front-of-Pack Claims: Believe Half of Them

The front of the pack is marketing. Claims like "natural", "wholesome", "made with real fruit" or "no added nasties" have no strict legal meaning in most places and tell you almost nothing. Even regulated claims need context: "low fat" only means low fat, not low sugar or low calorie; "no added sugar" can still mean a product is full of natural sugars from fruit juice concentrate; "high protein" says nothing about salt or sugar.

Use the front of the pack to find products that interest you, then turn the pack over and check the numbers. The nutrition panel and the ingredients list are the real label — everything on the front is an advertisement.

A 60-Second Label Routine for Busy Shoppers

You do not need to read every label in the supermarket. Use this quick routine when you are choosing between two similar products or trying something new:

  • Check the serving size — then use the per 100g column so the comparison is fair.
  • Check sugar per 100g — 5g or less is low, over 22.5g is high.
  • Check salt per 100g — 0.3g or less is low, over 1.5g is high.
  • Check fibre — aim for 3g or more per 100g.
  • Glance at the first three ingredients — they tell you what the food mostly is.

Do this for the foods you buy every week — bread, cereal, yoghurt, sauces — and you will quickly learn which brands are worth your money. After a few shops, you will know your favourites by heart and the label check becomes something you only do for new products.

Frequently Asked Questions

What does "traffic light" labelling mean?

Some countries use red, amber and green colours on the front of packs for fat, saturated fat, sugar and salt. Green means low, amber means medium and red means high. It is a quick visual guide, but the per 100g numbers on the back give you the full picture if you want to compare products properly.

Is "no added sugar" the same as sugar-free?

No. "No added sugar" means no sugar was added during manufacturing, but the product can still contain natural sugars from fruit, milk or fruit juice concentrate. "Sugar-free" means very little sugar of any kind. Check the total sugars figure to see the real amount.

How much sugar per 100g is too much?

As a general guide, more than 22.5g of sugar per 100g is considered high, and 5g or less is low. But remember that some sugar on the label is natural — plain yoghurt and fruit contain natural sugars. The figure matters most for foods where sugar has been added, like cereals, biscuits and sauces.

Are ingredients I cannot pronounce bad for me?

Not necessarily. Many additives have long chemical names but are harmless — ascorbic acid is vitamin C, for example. A long ingredients list is a reason to look closer, not a reason to panic. If you are unsure about a specific ingredient, a quick search or a word with your pharmacist can clear it up.

Should I check labels on everything I buy?

That would take forever, and it is not necessary. Focus on the packaged foods you buy regularly and on new products you are trying for the first time. Fresh fruit, vegetables, meat, fish and eggs do not need label reading — you already know what they are.

Disclaimer: This article is for general information only and is not medical advice. Talk to a qualified healthcare professional before changing your diet, starting supplements, or beginning a new exercise routine — especially if you are pregnant, breastfeeding, managing a health condition, or taking medication.

#TipsAndTricks #FoodLabels #HealthyEating #Nutrition #Wellness #UnlockingWellness
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