How to read food labels: what to check first
The ingredient list on packaging is often printed in tiny font with complicated words. Here is what to look at on a label first.
A food label is the fastest way to understand what you're actually buying, if you know where to look and what the wording on the package means.
The ingredient list
Ingredients are listed in descending order by amount — whatever comes first makes up the largest share of the product. If sugar or its equivalents are near the top, that's worth noting.
The nutrition facts table
- Check the serving size — the numbers are often given per serving, not for the whole package.
- Compare the amount of sugar, salt and saturated fat per serving.
- Look for fiber and protein content — often more useful than total calories.
Marketing phrases that guarantee nothing
Words like 'natural', 'fitness' and 'light' often have no strict regulated meaning and serve more to grab attention than to describe real benefits.
For sugar and energy, see "Sugar and energy", and for salt, "Salt and swelling".
Questions and answers
What should you look at first on a label?
The ingredient list — items are listed in descending order by amount — and the nutrition facts table showing sugar, salt and fat per serving.
Does the word 'natural' mean a product is healthy?
Not necessarily — such phrases are mostly marketing and don't have a strictly regulated meaning in every country.
How do you tell the real serving size?
Check the 'serving size' row in the nutrition facts table — the numbers on packaging are often given per serving, not for the whole package.