Key takeaways

  • Check whether values are listed per serving or per 100 grams before comparing foods.
  • Focus on the nutrients relevant to that food and your needs rather than every number.
  • Allergen information and the ingredient list serve different purposes from the nutrition panel.

You do not need to analyse every number on a nutrition label. Start with four questions: What is the serving size? How much will I actually eat? Which nutrients matter for this choice? How does the product compare with a similar one?

Label formats differ between countries. Some emphasise values per serving, others per 100 grams, and some use colour-coded front labels. The same basic comparison method still works.

Step 1: Check the serving basis

All the numbers relate to a stated amount. A package may contain more than one serving, and the labelled serving is not necessarily a recommendation. If you eat twice the stated amount, you receive roughly twice the listed energy and nutrients.

For a fair comparison, put two similar products on the same basis—per 100 grams, per 100 millilitres or equal serving sizes. Comparing one product per serving with another per 100 grams can be misleading.

Step 2: Choose the nutrients relevant to you

There is no universally “best” product. For many everyday foods, useful items to compare include fibre, saturated fat, sodium or salt, and added sugars where they are listed. Someone with a specific medical condition may need to prioritise different information.

On US labels, the Percent Daily Value (%DV) puts nutrients on a common scale: 5% DV or less per serving is considered low and 20% DV or more is high. These are reference values, not a personal prescription. Other countries may use different reference-intake systems.

Step 3: Read the ingredients list

Ingredients are generally listed by weight, from most to least at the time of manufacture. The list helps you see what the product is made from, identify allergens and understand claims on the front of the package.

A long list is not automatically unhealthy, and a short list is not automatically nutritious. Fortified foods may list useful vitamins and minerals; a simple product can still be high in salt or added sugar. Judge the ingredient list together with the nutrition panel and the role the food plays in your diet.

Step 4: Compare like with like

Labels are most useful when choosing between foods that serve the same purpose. Compare two breads for fibre and salt, two breakfast cereals for fibre and added sugar, or two soups for sodium. Comparing olive oil with yoghurt does not tell you which is “healthier”; they provide different things.

Be careful with front-of-pack claims

Words such as “natural,” “light,” “high protein” or “made with whole grains” highlight one feature, not the whole nutritional picture. Turn the package around and check whether the serving size and full panel support the impression created on the front.

Allergen information is different from nutrition

If you have a diagnosed food allergy, use the allergen statement and ingredient list according to the rules in your country. Do not judge safety from the nutrition numbers or from a “free from” style alone. Recipes can change, so check the label each time.

A 20-second supermarket routine

  1. Check servings and the comparison basis.
  2. Pick one or two nutrients that matter for this food.
  3. Glance at the first ingredients and allergen information.
  4. Compare with one similar product and decide.

A label is a decision tool, not a moral score. Foods do not have to win every category to fit within a varied eating pattern.

Sources and further reading

FDA: How to understand and use the Nutrition Facts label and FDA: Daily Value on nutrition labels.

This article provides general information. Follow local labelling guidance and individual medical advice where relevant.