Food packaging is covered in claims like “natural”, “high protein” and “low fat”, but the real facts are in the small print. Learning to read a nutrition label in under a minute is one of the most useful skills for healthier shopping.
Step 1: Check the Serving Size
Everything on the label is based on the serving size listed at the top, not the whole pack. A small bag of snacks might contain two or three servings, so if you eat it all, you need to multiply the calories, sugar and sodium accordingly. Also check whether values are given per 100 g, per serving or both, since comparing products is easiest using the per 100 g column.
Step 2: Look at the Calories
Calories tell you the energy per serving. Context matters: a handful of nuts may be calorie-dense but very nutritious, while a sugary drink gives energy with little else. Use calories as one piece of information, not the only measure of quality.
Step 3: Limit These Nutrients
- Added sugars: The WHO suggests keeping free sugars below 10 percent of daily calories, and ideally below 5 percent. That is roughly 25 g (about 6 teaspoons) for an average adult at the lower target. Look for “added sugars” on the label where it is listed.
- Saturated and trans fat: Choose products with lower saturated fat and no trans fat or partially hydrogenated oils.
- Sodium: Adults are advised to keep sodium under 2,000 mg a day, equal to about 5 g of salt. As a rule of thumb, 120 mg or less per 100 g is low and 600 mg or more per 100 g is high.
Step 4: Look for These Nutrients
- Dietary fibre: Aim for 3 g or more per serving for breads and cereals. A product with 6 g per 100 g is generally considered high in fibre.
- Protein: Useful for fullness and muscle maintenance, especially in breakfast items and snacks.
- Vitamins and minerals: Check for calcium, iron and potassium, especially if your diet may be low in them.
Step 5: Read the Ingredient List
Ingredients are listed in descending order by weight. If sugar, refined flour or oil appear first, the product is mostly made of those. Be aware that sugar has many names, including glucose syrup, maltose, dextrose, jaggery syrup, invert sugar and fruit juice concentrate. A short list of recognisable ingredients is usually a better choice.
Understanding Front-of-Pack Claims
| Claim | What to check |
|---|---|
| “Natural” | Often unregulated; check the ingredients. |
| “Low fat” | May be higher in sugar to compensate. |
| “Multigrain” | Not the same as whole grain; look for “100% whole wheat”. |
| “No added sugar” | May still contain natural sugars or sweeteners. |
| “High protein” | Check the total sugar and calories as well. |
A 30-Second Checklist
- Check the serving size and how many servings are in the pack.
- Scan calories, sugar, saturated fat and sodium.
- Look for fibre and protein.
- Check the first three ingredients.
- Compare with a similar product using per 100 g values.
Frequently Asked Questions
What does % Daily Value mean?
It shows how much a serving contributes to the recommended daily intake of a nutrient, based on a general reference diet. As a guide, 5 percent or less is low and 20 percent or more is high.
Are labels the same in every country?
No. Formats, reference values and terms differ between countries, so check the local guidelines, such as FSSAI in India, the FDA in the United States or the FSA in the United Kingdom.
The Bottom Line
Once you know where to look, nutrition labels become a quick comparison tool. Check the serving size, limit added sugar, saturated fat and sodium, favour fibre and protein, and always read the ingredients.
This article is for general education and is not a substitute for personalised advice from a registered dietitian or doctor.