How to Read Food Labels: A Simple Step-by-Step Guide

To read food labels well, start with the serving size, then check calories, fat, saturated fat, sugar and salt, and compare products per 100 g. Next, scan the ingredients list, which runs from largest to smallest amount, and look for allergens. Knowing how to read food labels helps you choose healthier foods in seconds.

Supermarket shelves are full of packaging claims like “light”, “natural” or “high protein”. Some are helpful, others are mainly marketing. Once you know where to look, the nutrition panel and ingredients list tell you much more than the front of the pack. This guide walks you through each part, step by step.

How to read food labels: what information is included?

Labels vary between countries, but most packaged foods in the UAE, Pakistan, the UK and elsewhere include similar core information:

• Product name and description, so you know exactly what it is.
• Nutrition information panel, showing energy and key nutrients.
• Ingredients list, in descending order by weight.
• Allergen information, often highlighted in bold or listed separately.
• Date marks, such as “use by” or “best before”.
• Storage and cooking instructions.
• Country of origin, manufacturer details and, in many products, a halal certification mark.

How to read the nutrition information panel

1. Check the serving size

Nutrition figures are often given per serving as well as per 100 g or 100 ml. The manufacturer’s serving may be much smaller than what you actually eat. A bag of crisps that looks like one portion may say it contains two servings, which doubles everything on the label.

2. Look at energy (calories)

Energy is shown in kilocalories (kcal) and kilojoules (kJ). It tells you how much fuel the food provides. This is useful if you are managing your weight, but it is not the only thing that matters. Nutrient quality is just as important.

3. Compare fat, saturated fat, sugar and salt

These four are the ones most people need to watch. The easiest way to compare similar products is to use the “per 100 g” column, because serving sizes differ between brands. Some packs also show colour-coded “traffic light” labels: green for low, amber for medium and red for high.

These guide values are used in the UK traffic light system and are a helpful rule of thumb wherever you shop.

4. Notice fibre and protein

Fibre supports digestion and helps you feel full, so higher is usually better for breads, cereals and crackers. Protein helps keep you satisfied too. Comparing these can help you pick a more filling breakfast cereal or snack.

Salt or sodium?

Some labels list sodium instead of salt. To convert sodium to salt, multiply by 2.5. So 0.4 g of sodium is the same as 1 g of salt. The WHO recommends adults have less than 5 g of salt a day.

How to understand the ingredients list

Ingredients are listed in order of weight, starting with the largest. If sugar, oil or refined flour appears in the first few ingredients, the product contains a lot of it.

Spotting hidden sugar

Sugar can appear under many names. Look out for:

• Glucose, fructose, sucrose, dextrose and maltose
• Glucose syrup, corn syrup and invert sugar
• Honey, date syrup, molasses and fruit juice concentrate

If several of these appear, the total sugar can be high even if none is listed first.

Fats and additives

“Partially hydrogenated oil” is a source of trans fat, which is best avoided. Palm oil and ghee are high in saturated fat. Additives such as preservatives, colours and emulsifiers are approved for use within safety limits; you can learn more in our article on food additives.

What do front-of-pack claims really mean?

Claims on the front of a package are designed to catch your eye. Treat them as a starting point, then check the back.

• “Low fat” or “light”: may still be high in sugar or salt to keep the flavour.
• “No added sugar”: the product may still contain natural sugars, such as from fruit or milk.
• “Natural” or “wholesome”: these words usually have no strict definition.
• “Multigrain”: means several grains, not necessarily whole grains. Look for “wholegrain” or “wholemeal” as the first ingredient.
• “High protein”: can be useful, but check the sugar and saturated fat too.

Many heavily processed foods carry health claims. Our guide to processed food explains how to fit them into a balanced diet.

Allergens and date marks

Allergen information

In many countries, common allergens such as milk, eggs, peanuts, tree nuts, wheat (gluten), soya, fish, shellfish and sesame must be clearly declared. “May contain” warnings mean there is a risk of cross-contamination. If you or your child has a food allergy, read the label every time, as recipes can change. See our guide to food allergies for more.

Use by vs best before

• Use by: about safety. Do not eat food after this date, even if it looks and smells fine. Common on fresh meat, fish and dairy.
• Best before: about quality. Food may be safe after this date but may not taste as good. Common on tinned, dried and frozen foods.

When to see a doctor or nutrition professional

Labels are a useful tool, but some situations need tailored advice. Speak to a professional if:

• You have diabetes, high blood pressure, high cholesterol or kidney disease and need specific targets for sugar, salt, fat, potassium or phosphorus.
• You have a diagnosed food allergy or coeliac disease and are unsure which products are safe.
• You find yourself anxious or obsessive about labels and numbers.
• You are trying to manage your weight and feel confused by conflicting information.

Frequently asked questions

Should I compare food labels per serving or per 100 g?

Use per 100 g to compare similar products fairly, since serving sizes differ between brands. Use the per-serving figures to understand what you are actually eating in one portion.

How much sugar is too much on a food label?

As a general guide, more than 22.5 g of total sugars per 100 g is considered high and 5 g or less is low. The WHO advises keeping free sugars to less than 10% of daily energy, and ideally under 5%.

Are foods with no label healthier?

Fresh, unpackaged foods like fruit, vegetables, eggs, lentils and fresh meat often have no label and are usually great choices. Labels matter most for packaged and processed foods.

What does “% reference intake” mean?

It shows how much of an average adult’s daily needs one serving provides. Your own needs may be higher or lower depending on your age, size, sex and activity level.

Get personalised nutrition support

If you would like help choosing the right products for your health goals, Dr. Rida Saeed can teach you to shop with confidence and build meal plans around foods that suit you. Consultations are online, so you can join from anywhere. Find out more about our weight management service or book on WhatsApp +971 54 448 6145.

This article is for general information only and is not a substitute for medical advice. Please speak to your doctor or a qualified health professional about your individual needs.