Speak To An Expert
Get clear, personalised advice for your situation.
Jot down a few questions to make the most of your conversation.
Misreading Serving Sizes
One of the most common mistakes is assuming the nutrition information applies to the whole pack. In the UK, labels often show values per portion, which may be much smaller than what people actually eat.
This can make a product look lower in sugar, salt, or calories than it really is. Always check whether the figures are per 100g, per portion, or per serving, and compare that with how much you will eat.
Ignoring the Per 100g Column
The per 100g column is one of the easiest ways to compare similar foods. It gives a fairer view than portion sizes, which can vary a lot between brands.
Many shoppers focus only on the per serving numbers and miss the bigger picture. If you want to choose the healthier option, use the per 100g figures to compare products like cereals, yoghurts, sauces, and snacks.
Believing “Low Fat” Means Healthy
Products marked “low fat” are not always the healthiest choice. Some reduced-fat foods contain more sugar, salt, or additives to improve taste.
It is easy to assume one good claim means the whole product is healthy. Look at the full nutrition panel and the ingredients list before deciding.
Confusing “No Added Sugar” with Sugar-Free
“No added sugar” does not mean the product contains no sugar at all. It may still contain naturally occurring sugars from fruit, milk, or other ingredients.
Some foods also use sweeteners, which may suit some people but not everyone. Check the total sugars figure to understand how much sugar the product really contains.
Overlooking Salt and Saturated Fat
Many people only look at calories and forget about salt and saturated fat. These are important for heart health, blood pressure, and overall wellbeing.
A food can be lower in calories but still be high in salt or saturated fat. Traffic light labels in the UK make these easier to spot, so aim for more greens and fewer ambers and reds.
Not Reading the Ingredients List
The ingredients list gives a clearer idea of what a product is made from. Ingredients are listed in order of weight, so the first few are especially important.
If sugar, refined grains, or fats appear near the top, the product may be less healthy than it seems. A short, simple ingredients list is often a good sign, though not always.
Ignoring Marketing Claims on the Front
Front-of-pack claims can be misleading if taken at face value. Words like “natural,” “fit,” or “source of protein” do not automatically mean the product is healthy overall.
Always check the back or side of the pack for the real nutrition details. The front may highlight one positive point while hiding less helpful information elsewhere.
Frequently Asked Questions
Common food label reading mistakes include focusing only on calories, ignoring serving size, overlooking added sugars, confusing sodium with salt, and misreading claims like "natural" or "whole grain" as guarantees of healthfulness.
Serving size matters because all the numbers on a food label are based on that amount. A package may seem low in calories, sugar, or sodium until you realize the package contains multiple servings.
People often compare calories across products without checking the serving size or how much they actually plan to eat. This can make a food look healthier or less healthy than it really is.
Added sugars can be missed because they may appear under several names, such as corn syrup, cane sugar, dextrose, or honey. People may also confuse total sugars with added sugars and assume all sugar is naturally occurring.
A common mistake is assuming a product is low in sodium because it tastes bland or looks healthy. Another mistake is not comparing sodium per serving, which can make a food seem safer than it is if multiple servings are eaten.
People often compare the front of the package instead of the Nutrition Facts label. The front may highlight marketing claims, while the actual nutrition profile can vary a lot between similar products.
Ingredient lists are often overlooked or read too quickly. Since ingredients are listed by weight, a product may contain more sugar, refined grains, or additives than expected if those items appear near the top.
These claims can create a health halo effect, leading people to assume the product is nutritious overall. A food labeled "low fat" may still be high in sugar, sodium, or calories, and "natural" is not a guarantee of quality.
People may avoid all fat or assume all fat is unhealthy. In reality, the type of fat matters, and some foods with moderate fat can still be part of a balanced diet.
A common mistake is assuming a product is high in fiber just because it contains whole grains or sounds healthy. Another mistake is ignoring that some foods add isolated fibers, which may not have the same benefits as naturally fiber-rich foods.
People may assume sugar-free products have no impact on blood sugar or total carbs. They may also not realize that sugar alcohols can still contribute calories and sometimes cause digestive discomfort.
The percent daily value is based on general dietary advice, not on an individual person's needs. People can misread it by thinking 5% always means "bad" and 20% always means "good" without considering the full diet.
Many people assume the nutrition numbers apply to the whole package. If a package contains multiple servings, the actual intake can be much higher than expected.
Cereals are often judged by whole-grain or vitamin claims on the front, while sugar content and serving size are ignored. This can make a sugary cereal seem healthier than it really is.
People may focus on one nutrient, such as calories, and miss high sodium, low protein, or multiple servings per tray. Frozen meals often require careful label reading because the whole package may not be one serving.
Beverages are easy to underestimate because liquid calories do not feel as filling as solid foods. Labels on juice, coffee drinks, sports drinks, and smoothies can hide large amounts of sugar or calories.
People may assume the ingredient list alone is enough to spot allergens. They can miss the allergen statement, cross-contact warnings, or less obvious ingredient names that indicate the presence of common allergens.
Front-of-package marketing is designed to sell the product, not provide complete nutrition information. Words like "protein-rich," "made with real fruit," or "multigrain" can distract from less favorable facts on the nutrition label.
Food label reading mistakes can be reduced by checking serving size first, then calories, added sugars, sodium, fiber, and ingredients. Comparing products side by side and looking past front-label claims also helps.
The biggest lesson is that no single number or claim tells the whole story. Reading the full label carefully and considering portion size, ingredients, and your own nutrition goals leads to better food choices.
Ergsy Search Results
This website offers general information and is not a substitute for professional advice.
Always seek guidance from qualified professionals.
If you have any medical concerns or need urgent help, contact a healthcare professional or emergency services immediately.
Some of this content was generated with AI assistance. We've done our best to keep it accurate, helpful, and human-friendly.
- Ergsy carefully checks the information in the videos we provide here.
- Videos shown by Youtube after a video has completed, have NOT been reviewed by ERGSY.
- To view, click the arrow in centre of video.
- Most of the videos you find here will have subtitles and/or closed captions available.
- You may need to turn these on, and choose your preferred language.
- Go to the video you'd like to watch.
- If closed captions (CC) are available, settings will be visible on the bottom right of the video player.
- To turn on Captions, click settings.
- To turn off Captions, click settings again.