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Why the Nutrition Facts label matters
The Nutrition Facts label helps you compare foods and make healthier choices. In the UK, similar information is usually shown as a nutrition table on the back or side of the pack.
It tells you how much energy, fat, sugar, salt, protein and fibre a food contains. Looking at this label regularly can help you spot products that are high in salt, sugar or saturated fat.
Start with the portion size
Always check whether the nutrition information is given per 100g, per portion, or both. Per 100g is useful for comparing similar products, while per portion shows what you may actually eat.
Be careful with portion sizes, because they are not always the same as the amount in the packet. If you eat more than one portion, you will need to multiply the numbers.
Check energy, fat and saturated fat
Energy is shown in kilojoules and kilocalories, often called calories. If you are trying to manage weight, it can help to compare lower-calorie options that still keep you full.
Fat is not always bad, but too much can add lots of calories. Saturated fat is the type to watch more closely, and choosing foods with less of it can support heart health.
Look closely at sugar and salt
Some foods contain a lot of hidden sugar, especially cereals, yogurts, sauces and drinks. The label helps you see whether a product is low, medium or high in sugar.
Salt is another important one to check, as many packaged foods contain more than expected. Eating too much salt over time can raise blood pressure, so choosing lower-salt options is a smart habit.
Use fibre and protein to make better choices
Fibre helps with digestion and can keep you feeling fuller for longer. Foods higher in fibre include wholegrains, beans, lentils, fruit and vegetables.
Protein also supports fullness and helps maintain muscles. If you want a more balanced meal or snack, look for foods that provide both protein and fibre, rather than only refined carbs.
Use the traffic light colours if available
Many UK food labels use red, amber and green colours to make things easier. Green means a food is lower in that nutrient, amber means medium, and red means high.
A product with a few amber or even one red label is not necessarily unhealthy. The best approach is to look at the overall pattern of the food, not just one number on its own.
Put the label into everyday practice
Use the label when choosing between two similar products, such as breakfast cereals or ready meals. Even small swaps can reduce sugar, salt or saturated fat over time.
Focus on foods that are less processed, more filling, and closer to their natural form. The more often you read labels, the easier healthier eating becomes.
Frequently Asked Questions
Nutrition Facts label understanding is the ability to read and interpret the information on a Nutrition Facts panel so you can compare foods, manage portion sizes, and make more informed eating choices.
Nutrition Facts label understanding helps you see calories, nutrients, and serving sizes so you can choose foods that better fit your health goals, budget, and dietary needs.
In Nutrition Facts label understanding, the serving size is listed at the top of the label and shows the amount the nutrition information is based on, not necessarily the amount you will eat.
Nutrition Facts label understanding lets you compare the calories per serving on different products, but you should also compare serving sizes so the comparison is fair.
In Nutrition Facts label understanding, % Daily Value shows how much a nutrient in one serving contributes to a daily diet based on a 2,000-calorie reference diet.
Nutrition Facts label understanding helps you check the sodium amount per serving and the % Daily Value so you can choose products that fit a lower-sodium eating pattern.
Nutrition Facts label understanding helps you find the line for added sugars, which shows how much sugar was added during processing and can help you limit excess sugar intake.
In Nutrition Facts label understanding, total sugars includes all sugars in the food, while added sugars are sugars added during processing, preparation, or packaging.
Nutrition Facts label understanding allows you to look for foods with more dietary fiber per serving, which can support digestion and help you feel full longer.
Nutrition Facts label understanding lets you review total fat, saturated fat, and trans fat so you can compare products and choose options that better match your goals.
In Nutrition Facts label understanding, 0 grams of trans fat means the amount per serving is very small, but the product may still contain ingredients that contribute small amounts of trans fat.
Nutrition Facts label understanding requires you to check both the serving size and the servings per container so you can calculate the nutrition for the amount you actually eat.
Nutrition Facts label understanding shows total carbohydrates, dietary fiber, total sugars, and added sugars, which helps you monitor carbohydrate intake for general health or specific dietary needs.
Nutrition Facts label understanding lets you see how many grams of protein are in one serving, which can help you compare foods when looking for protein-rich options.
Nutrition Facts label understanding helps you compare saturated fat, trans fat, sodium, and fiber so you can choose foods that better support heart-healthy eating patterns.
Nutrition Facts label understanding means multiplying the listed nutrients by the number of servings you eat if you consume more than one serving from the package.
In Nutrition Facts label understanding, the footnote explains how % Daily Value is based on a general daily diet and helps you interpret what the percentages mean.
Nutrition Facts label understanding helps you compare snacks by checking calories, fiber, protein, sugar, sodium, and serving size to find the option that best fits your needs.
Nutrition Facts label understanding applies to both foods and beverages, allowing you to compare nutrition details such as calories, sugars, sodium, and serving sizes before choosing.
For beginners, Nutrition Facts label understanding starts with serving size, servings per container, calories, and key nutrients like saturated fat, sodium, fiber, and added sugars.
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