How to read food labels

Are you trying to improve your nutrition, but have no idea how to read food labels?

At first glance, all the numbers and terminology can seem overwhelming, but once you get the hang of it, it’s pretty simple.

In this short guide on how to read food labels – I’ll take you through the main elements you find on food labels. 

If you want ideas on how to interpret the numbers, check out this mini-series all about using food labels to improve your nutrition.

Food label 101 – the basics

1. Portion size

This is where you need to start.

Check the portion size that all the figures relate to. 

The portion or serving size may be:

• a measurement (such as grams, or cups);
• a portion size (such as a 40g portion, ½ a pack, or 2 slices);
• or a percentage of the daily guideline amounts (% GDA / GDV / RI). 

For more on daily guideline amounts, see the section later in this post.

Bear this in mind when checking any of the numerical information on the label.  For example, if the numbers are based on a 100g serving, but you eat 150g, then you need to figure out what that does to all of the numbers

Example 1 – Calories:

• The label states there are 200 kCal per 100g
• You eat 150g of the product
• The calculation to work out how many calories you have therefore consumed is:
  • Amount consumed / Amount stated (150/100 = 1.5)
  • * Number of calories (1.5 * 200 = 300 kCal)

Example 2 – Protein:

• The label states there is 5g of protein in a 50g portion
• You eat 30g of the product
• The calculation to work out how much protein you have therefore consumed is:
  • Amount consumed / Amount stated (30/50 = 0.6)
  • * Amount of protein (0.6 * 5 = 3g of protein)

You can find more information on portion sizes in this post.

2. Calories

Calories are often listed as both kJ and as kCal. 

The number you are probably most interested in is the kCal.  When people talk about “how many calories” a food contains, this is the number they are referring to.

You can find more information on calories in this post.

3. Nutrient split

This section details out the nutrients found in the food.  Depending on the regulations in your country, the package may show mainly macronutrients (fats, carbohydrates, protein), or perhaps it will also break down the micronutrients (such as vitamins and minerals).

Fats

Fats are often listed in grams, so in other words how many grams of fat does the specified amount of that food contain.  (Don’t forget this is still based on the portion size from point 1).

Most labels will then at least split out the amount of saturated fat the product contains, again in grams.

Some labels go even further and split the unsaturated fats into monounsaturated, polyunsaturated and, in some countries, trans fats.

You can find more information on fats in this post.

Carbohydrates

Carbohydrates are also listed in grams.  They are usually listed as total carbs in the product, plus another line listing how much is sugar (sugar is the simplest form of carbohydrate)

You can find more information on carbs in this post.

Protein

Protein is the next section and is listed in grams.

You can find more information on proteins in this post.

Salt

The amount of salt in the product is also on most labels.  This may be listed in grams or milligrams. In some countries it may also be listed as “sodium”.

You can find more information on salt in this post.

Other nutrients that may be listed

4. Ingredient list

Here you find a list of all the ingredients used to make the product.

The rules for the ingredients list are different depending where you live.  In some countries the ingredients list is in weight order, with the main ingredient first according to the amounts that were used to make the food.

Sometimes individual ingredients are also highlighted in bold, this usually means that they contain a common allergen (for example nuts, eggs, milk, wheat, fish, eggs etc). 

You can find more information on the ingredient list in this post.

Understand % GDA, GDV and RI

Guideline Daily Amounts, Guideline Daily Values or Reference Intakes are recommendations about daily consumption.

On some food labels you will find a number given as a percentage (%) next to the calories, fats, carbs etc.

This tells you the percentage of the daily guideline you will consume, if you eat the quoted portion of the product.

For example:

Please note: the guideline daily amount recommendations vary greatly from country to country.

In the UK, the “Reference Intakes” can be found here

In the USA the “Dietary Guidelines” can be found here

Conclusion

Food nutrition labels can be confusing, but once you understand them they can be a great help to improve your nutrition.

For more on food labels, including how to interpret the numbers and tips on how to use the labels to improve your nutrition, be sure to check out this mini-series.

Do you check food labels regularly?