In 2025, with increasing awareness about nutrition, reading food labels has become a critical skill for making healthier choices. Understanding what’s in your food can influence your energy levels, cardiovascular health, weight management, and overall well-being.
This detailed guide will break down everything you need to know – from serving sizes to nutrient claims, and from ingredient lists to percentage Reference Intakes (RIs) – empowering you to shop with confidence.
Why Reading Food Labels Matters
- Many consumers unknowingly consume too much saturated fat, salt, sugars, and calories, while not getting enough fiber, vitamins, or minerals.
- Food labels provide transparent data that can help manage chronic conditions like diabetes, hypertension, and high cholesterol.
Mandatory Nutritional Information
On pre-packed food in the UK and many other countries, labels must include:
- Energy in kilojoules (kJ) and kilocalories (kcal)
- Fat, including saturated fat
- Carbohydrate, including total sugars
- Protein
- Salt
Some labels also include fibre, vitamins, and minerals voluntarily.
All nutritional info is presented per 100g/100ml and often per portion.
Front-of-Pack Labels: Quick Health Insights
Front-of-pack (FoP) labels like the traffic light system and Nutri-Score give an easy snapshot of nutrition:
- Traffic Light labelling uses green (low), amber (medium), and red (high) colours for fat, saturated fat, sugar, and salt.
- Opt for products with more greens and ambers, fewer reds.
- Nutri-Score rates foods from A (best) to E (worst) and is used across parts of Europe.
These labels may be voluntary, but widely used by major brands.
4. Understanding “High,” “Low,” and Nutrient Thresholds
UK thresholds for classifying nutrient levels (per 100g):
| Nutrient | Low | High |
|---|---|---|
| Total Fat | ≤ 3g | > 17.5g |
| Saturated Fat | ≤ 1.5g | > 5g |
| Sugars | ≤ 5g | > 22.5g |
| Salt | ≤ 0.3g | > 1.5g (≈ 0.6g sodium) |
These values help you quickly compare products for healthier options.
% Daily Value / Reference Intake Explained
In the US, labels show % Daily Value (%DV) — the proportion of daily nutrients in one serving based on a 2,000-calorie diet.
Key rules:
- 5% DV or less = low in that nutrient
- 20% DV or more = high in that nutrient
Aim for higher %DV of fiber, protein, vitamins, and minerals; lower %DV for sugars, sodium, saturated fat.
Ingredient Lists and Claims
- Ingredients are listed by weight, from most to least.
- Watch for added sugars, “hydrogenated oils” (indicating trans fats), and high salt.
- Health claims like “low fat,” “source of fibre,” “reduced salt” must meet regulatory criteria.
Step-by-Step Guide to Reading Labels
- Check Serving Size – Important for accurate calorie and nutrient intake.
- Compare Servings – If you eat twice the serving, the calories and nutrients double.
- Check Calories per Serving – Use as part of your overall daily calorie budget.
- Limit Certain Nutrients – Especially added sugars, saturated/trans fats, sodium.
- Identify Beneficial Nutrients – Prioritize fiber, protein, iron, calcium, potassium.
- Use Front-of-Pack Systems – For quick comparison: traffic lights or Nutri-Score.
- Scan Ingredient List – Look for strong sources of protein/fibre, avoid unwanted additives.
- Understand Claims – Words like “natural,” “heart-healthy,” or “zero sugar” are regulated, but still require scrutiny.
New Regulations & Consumer Guidance (2025 Trends)
- WHO guidelines propose making front-of-pack nutrition information mandatory, emphasizing interpretive labels.
- In the US, the FDA is redefining “healthy” on labels. The new definition must feature healthier ingredients while limiting saturated fat, sodium, and added sugar. Compliance required by February 2028.
These changes aim to steer consumers toward nutrient-dense, whole foods.
Red Flags and Misleading Packaging
Watch for these misleading indicators:
- “Zero sugar” or “no added sugar”: Might still contain other sweeteners or high-calorie ingredients.
- Long, chemical-sounding ingredient names – Not always unhealthy but worth investigating.
- Ambiguous claims like “supports immunity” or “natural” – Always cross-check with actual nutrient content.
Real-Life Label Comparison Example
Imagine two types of granola. One has:
- Calories: 220 kcal per serving
- Sugar: 10g (green traffic light)
- Fiber: 3g (low)
- %DV for Fiber: 6%
- Ingredients: Oats, peanuts, sugar, honey, palm oil (red flag)
Another has:
- Calories: 200 kcal
- Sugar: 6g (amber)
- Fiber: 5g (better)
- %DV for Fiber: 10%
- Ingredients: Oats, almonds, dried fruit, seeds, minimal added sweeteners (healthier)
Key choice: 2nd product is more nutrient balanced with fewer red flags.
Tips to Make Healthier Choices with Labels
- Choose options with more fibre and protein, but less added sugar, salt, saturated fat.
- Use %DV to assess if a product is nutrient-dense.
- For a balanced diet, strive for labels showing more green or “A/B” grades, fewer reds or “E” ratings.
- Combine information from both front-of-pack labels and the nutrition panel for the best insight.
- Pair label reading with shopping smart: avoid overly processed snacks, and favor whole or minimally processed foods.
Allergen and Special Diet Information
Food labels are not only about calories and nutrients—they also provide crucial allergen details and indicators for special diets:
- By law, 14 major allergens (like peanuts, milk, eggs, wheat, soy, tree nuts, and shellfish) must be highlighted in bold within the ingredient list.
- Labels often mark products as “gluten-free,” “vegan,” or “dairy-free,” which helps people with allergies, intolerances, or dietary preferences make safe and informed choices.
- Misinterpreting allergen information can have serious health consequences, especially for those with anaphylaxis risks.
- Even if a product is labeled as “free from,” it’s important to check for “may contain” warnings, which indicate potential cross-contamination during production.
This information ensures that people with specific dietary needs can protect their health while still making nutritious choices.
Reading food labels is more than a grocery habit—it’s a tool for empowerment and better health. By understanding serving sizes, nutrient content, % Daily Values, the traffic light system, and the ingredient list, you’re equipped to make informed, healthier choices.
New regulations and front-of-pack labeling trends are empowering consumers even further. Use these labels to your advantage—opt for fiber-rich, nutrient-dense foods, keep added sugars and saturated fats low, and become a smarter, more intuitive shopper. Your health depends on it.
FAQs
What does “per 100g” vs “per serving” mean on labels?
Per 100g/ml is a standard measure for comparing products.
Per serving reflects the actual consumption size. Always compare both for accurate insight.
Is sugar that comes from fruits considered the same as added sugars?
Labels often differentiate between total sugars and added sugars. Aim to limit added sugars, such as syrups and sweeteners.
Can “low-fat” or “sugar-free” products always be considered healthy?
Not necessarily. These products can compensate by adding artificial sweeteners, extra sodium, or additives. Always check the full label.
