A Practical Guide to Reading Packaged-Food Labels

2 min read

Oats, nuts and seeds beside an unlabelled food packet

Turn the pack around

The front of a packet is designed to catch your attention. The ingredient list and nutrition panel usually tell you more about what you are buying. Start with the food category and what you need it for: an everyday breakfast, an occasional snack or a cooking ingredient. No single label word tells the whole story.

Check the serving size first

A nutrition panel may list values per serving and per 100g or 100ml. If you eat two servings, the amounts are doubled. To compare similar products, use the same basis rather than comparing one brand's small serving with another brand's larger one. The stated serving may not match your usual portion.

Read ingredients in order

Ingredients are generally listed by weight, starting with the largest amount. This can help you see whether a product is mostly grain, sugar or another ingredient. Look for allergens that matter to you. Someone with a diagnosed allergy needs to consider relevant warnings about cross-contact as well.

Look beyond one nutrient

Consider total and added sugars where listed, sodium, saturated fat, fibre and protein together. A sugar-free product is not automatically more nutritious in every respect. Sweeteners may be present, and some can cause digestive discomfort for some people. Likewise, a high-protein claim does not make every portion a balanced meal.

Compare within a category

Comparing two breakfast cereals is more useful than judging a cereal against a jar of peanut butter. Use the label to choose an option that fits your overall diet, price and taste. Check storage instructions and expiry information too. If you have a medical dietary restriction, ask a qualified professional which details are most important.

For general information only, not personalised medical advice. Consult a qualified clinician or dietitian for your individual needs.

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