Most of us pick up a product in the supermarket, glance at the front of the pack, and move on. But food labels carry a lot more useful information than the branding and the promise on the front. Learning to read them properly takes about five minutes, and it is one of those small skills that pays off every time you shop. This guide walks you through exactly what is on a food label, how to read the nutrition facts panel, how to decode the ingredient list, and how to spot the marketing claims that do not always mean what they seem.
What information is on food labels
A standard packaged food label in most countries includes the following:
- Product name and brand: what the product is and who makes it.
- Ingredient list: every ingredient used, listed in descending order by weight. The first ingredient is the one present in the largest quantity.
- Nutrition facts panel: a breakdown of the key nutrients per serving and, in most cases, per 100g or 100ml. This is the most useful section for comparing products.
- Allergen information: ingredients that commonly cause allergic reactions (such as gluten, nuts, milk, eggs or soy) are usually highlighted in bold or listed separately.
- Best-before or use-by date: best-before indicates quality; use-by indicates safety. These are not the same thing.
- Storage and usage instructions: how to keep the product and, where relevant, how to prepare it.
- Manufacturer details and country of origin: who made it and where.
Some labels also include optional information such as sustainability certifications, traffic light indicators or QR codes linking to more detail. These vary by brand and country.
How to read the nutrition facts label
The nutrition facts panel lists the main nutrients in the product. Here is what each one refers to:
Energy (calories or kilojoules)
The total energy provided by the product. Both calories (kcal) and kilojoules (kJ) measure the same thing in different units. This figure tells you how much fuel the product provides, but it is more useful when read alongside the other nutrients rather than in isolation.
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Protein
The amount of protein per portion or per 100g. Protein contributes to the maintenance of muscle and normal tissue, among other functions. Foods higher in protein tend to keep you fuller for longer.
Total fat and saturated fat
Total fat includes all types of fat in the product. The saturated fat figure is broken out separately because it is generally worth keeping an eye on. Unsaturated fats, found in nuts, seeds, olive oil and avocado, are considered more beneficial than saturated fats, which are found in higher amounts in products like butter, pastry and full-fat dairy.
Total carbohydrates and sugars
Total carbohydrates includes starch and sugars. The sugars figure is broken out within that total and covers both naturally occurring sugars (such as those in fruit or milk) and added sugars. The label does not always distinguish between the two, which is worth bearing in mind when reading the ingredient list.
Fibre
Fibre is the indigestible part of plant foods. It contributes to digestive health and is found in vegetables, fruit, pulses, wholegrains and nuts. Many processed foods are low in fibre.
Sodium or salt
Labels may show sodium, salt, or both. To convert sodium to salt, multiply by 2.5. This figure is relevant for people keeping an eye on their salt intake, but it is useful context for everyone.
The single most useful habit: always use the per 100g column
Serving sizes on food labels are set by manufacturers and vary enormously between brands, which makes the per-serving column unreliable for comparisons. If you want to compare two products, always look at the per 100g or per 100ml column. This is the only figure that puts both products on an equal footing. It takes seconds and makes a real difference.
How to read ingredient labels
Ingredient labels follow one firm rule: every ingredient is listed in descending order by weight at the time of manufacture. That means the first ingredient on the list is present in the largest quantity, and the last ingredient is present in the smallest.
This single rule tells you a lot. If a product is called «strawberry yoghurt» but the first ingredient is sugar and strawberries appear near the bottom of the list, the label is telling you something the front of the pack is not.
How added sugar, salt and fat hide on ingredient labels
One of the most practical skills in reading ingredient labels is learning to spot added sugar, salt and fat under the many names they can appear as. Manufacturers sometimes use less familiar terms, which can make a product look lower in these ingredients than it is.
Added sugar can appear as: glucose, fructose, dextrose, sucrose, maltose, lactose, golden syrup, corn syrup, agave nectar, honey, molasses, treacle, barley malt or fruit juice concentrate. If several of these appear in the same ingredient list, the total sugar content may be higher than any single entry suggests.
Added salt or sodium can appear as: sodium chloride, sodium bicarbonate, monosodium glutamate (MSG), sodium nitrate or brine. Any ingredient with «sodium» in the name contributes to the total salt content.
Added fat can appear as: palm oil, coconut oil, partially hydrogenated vegetable oil, butter, shortening or vegetable shortening. The word «hydrogenated» in any fat ingredient is worth noting.
None of this means these ingredients are automatically a problem. The point is simply to know what you are buying, so you can make an informed choice rather than relying on the front of the pack.
Do not be misled by marketing claims
The front of a food package is a marketing space. The claims printed there are designed to attract attention, and while many are regulated, they do not always mean what they seem at first glance. Here are the most common ones worth knowing:
«Light» or «lite»
A product labelled «light» must contain significantly less of something than the standard version, usually fat or calories, but the baseline it is compared to can vary. A «light» version of a very calorie-dense product may still be high in calories. Always check the nutrition panel rather than relying on the label.
«93% fat free»
This claim is technically accurate, but it also means the product contains 7% fat. Framing it as «93% fat free» makes it sound leaner than «7% fat», even though they describe the same thing. The nutrition facts panel gives you the actual figure.
«No cholesterol»
Plant-based products, including vegetable oils, nuts and plant-based spreads, naturally contain no cholesterol, because cholesterol is only found in animal products. Printing «no cholesterol» on a bottle of sunflower oil is factually correct but tells you nothing useful: all sunflower oil is cholesterol-free by definition.
«Low fat», «high fibre» and similar regulated claims
In most countries, nutrition claims like «low fat», «high fibre» or «source of protein» must meet specific criteria set by food regulators. A product has to contain less than a defined amount of fat to be called «low fat», for example. These claims are not invented, but they apply to one nutrient in isolation. A biscuit can legally be «low fat» while still being high in sugar. The nutrition panel always gives the full picture.
A simple habit worth building
Reading food labels is one of those small, practical acts of attention that fits naturally alongside other everyday choices around wellbeing: getting enough rest, moving your body, taking time to slow down. At AIRE Ancient Baths, we believe that looking after yourself is made up of many small decisions, none of which need to be complicated. If you have specific questions about your diet or nutrition, a registered dietitian or nutritionist is always the best person to ask.
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Frequently asked questions about food labels
What information must a food label include?
A standard food label must include the product name, full ingredient list, nutrition facts panel, allergen information, best-before or use-by date, storage instructions, and manufacturer details. Some countries also require a country of origin declaration.
How do you read a nutrition facts label?
Start by checking the serving size at the top of the panel, then look at the key nutrients: calories, protein, fat (total and saturated), carbohydrates (total and sugars), fibre, and sodium. For comparing products, always use the per 100g or per 100ml column rather than the per-serving figure, since serving sizes vary between brands.
Why should you compare the «per 100g» value on food labels?
Because serving sizes are set by manufacturers and are not consistent across brands. A serving of one product might be 30g while the equivalent serving of a competing product is listed as 45g, making a direct comparison impossible. The per 100g column levels the playing field and makes it easy to compare two products like for like.
How can you spot added sugar on an ingredient label?
Added sugar appears under many different names, including glucose, fructose, dextrose, sucrose, maltose, golden syrup, corn syrup, agave nectar and fruit juice concentrate. If several of these appear in the same ingredient list, the combined sugar content may be higher than any single entry suggests. The total sugars figure in the nutrition panel gives you the overall amount.
Does «low fat» always mean a product is healthy?
Not necessarily. «Low fat» is a regulated claim that refers specifically to the fat content of a product, but it says nothing about sugar, salt, fibre or overall nutritional quality. A product can legally carry a «low fat» label while being high in added sugar. The nutrition facts panel gives you the complete picture.