How to Read Nutrition Labels on Packaged Foods

Look past the front of the pack

Front-of-pack phrases such as "natural", "high fibre" or "lite" are marketing summaries, not complete nutritional profiles. The back-of-pack Nutrition Information panel and Ingredients List tell the real story.

What to check in 30 seconds

1. Serving size vs. per 100 g: Always compare products using the per 100 g / 100 ml column so a smaller declared serving size does not disguise higher sugar or sodium.
2. Ingredient order: Ingredients are listed in descending order by weight. If sugar, liquid glucose or palm oil appears in the first three items, it makes up a substantial share of the product.
3. Added sugars vs. total sugars: Check specifically for Added Sugars separately from naturally occurring sugars in milk or fruit.
4. Protein and dietary fibre: Useful indicators of how satiating a snack or staple food is likely to be.