What Are Nutrition Labels and Why Do They Matter?
When you pick up a packaged food item, the nutrition label gives you important information about what’s inside. It tells you how much energy (kilojoules), fat, sugar, salt, protein, and other nutrients the product contains.
Understanding these labels can help you compare products at the supermarket and make choices that suit your health and lifestyle goals. For example, if you’re trying to reduce your sugar intake or boost your fibre the label helps you spot what’s worth putting in your trolley (and what’s better left on the shelf).
Decoding the Numbers: What You’ll See on the Label
Most nutrition labels list values in two columns: one showing the amount per 100g (or 100ml for liquids) and one showing the amount per serving.
The per 100g column is useful when you want to compare two similar products like two breakfast cereals or types of yoghurt. The per serving column helps you understand what you’re actually eating, especially if you stick to the recommended portion.
Labels typically include:
Energy (shown in kilojoules and sometimes calories): This is the amount of energy the food provides.
Protein: Important for muscle repair and growth.
Fat: Includes total fat and often separates out saturated fat (less healthy).
Carbohydrates: Often broken down into total carbs and sugars.
Sugars: This includes both natural and added sugars (watch this number closely).
Fibre: Not always included but it’s a useful one to track for digestion and long-term health.
Sodium (salt): High sodium intake can raise blood pressure so lower is generally better.
Understanding Serving Sizes
It’s easy to think a product is healthy until you realise the serving size is much smaller than what you’d normally eat.
For example, a muesli bar might say it contains 5g of sugar per serving, but if the serving size is only half the bar and you eat the whole thing you’re actually getting 10g.
Always check the serving size and compare it to how much you realistically eat. This helps you avoid underestimating sugar, salt, or fat content.
Spotting Hidden Sugars and Other Additives
Sugar isn’t always labelled clearly. It can appear under different names such as sucrose, glucose, corn syrup, fructose, honey, or maltose. If a product lists several of these then sugar is a key ingredient — even if it’s not first on the list.
The ingredients list (usually found under the nutrition table) is also a useful tool. Ingredients are listed in order of quantity, from most to least. If sugar, salt, or fat are near the top, it’s a good sign the product might not be the healthiest option even if the packaging says “low fat” or “wholegrain.”
Front-of-Pack Labelling and Health Stars
Many food products now include a health star rating on the front of the pack. This system rates food out of five stars based on overall nutrition quality. While it’s not perfect it can help you make quick comparisons, especially if you’re deciding between two similar items.
Remember: a higher health star rating doesn’t automatically make something healthy but it does suggest it’s a better option compared to alternatives.
Tips for Making Better Choices
If you’re trying to eat more healthily labels are a great place to start. You don’t need to analyse every single number. Focus on the key numbers that matter to you. For most people that means watching for:
Lower saturated fat
Lower added sugar
Lower sodium (salt)
Higher fibre and protein
And if you’re comparing two items check the per 100g column to see which one offers more of the good stuff and less of the not-so-good.
Knowledge That Empowers Everyday Eating
Reading nutrition labels might seem overwhelming at first. With practice it becomes second nature. It’s a powerful way to take control of your eating habits because the more you understand what’s in your food the easier it is to nourish your body in a way that works for you.
Next time you’re at the supermarket take a moment to look past the marketing on the front of the pack and flip it over. The real information is on the back. Once you know how to read it you’re better equipped to make choices that support your health every day.