Labels differ by country
Nutrition labels follow different rules in different places. In the US, the Nutrition Facts panel is based on a serving size and shows a % Daily Value. In the UK and EU, labels usually show values per 100 grams (or 100 ml) and often per portion too, and many UK products add a front-of-pack "traffic light" label. The basics below apply to almost any label you pick up.
Step 1: Check the serving size
Everything on a per-serving label is based on the serving size printed at the top. This is the single most important line, and the easiest to overlook. If the serving is 30 grams of cereal and you pour 60, you need to double every number. Also check servings per container: a drink or snack bag that looks like one portion may contain two or more.
Step 2: Use per 100 g to compare products
Serving sizes vary between brands, which makes per-serving comparisons misleading. The per 100 g column, where available, puts every product on the same footing. When choosing between two yoghurts or two breakfast cereals, compare per 100 g.
Step 3: Look at calories in context
Calories (or kcal, sometimes shown alongside kilojoules) tell you how much energy a serving provides. Whether that is a lot depends on what the food is replacing and how filling it is. A snack bar and a bowl of soup might have the same calories but very different effects on hunger.
Step 4: Read the nutrients
- Fat and saturated fat. Health bodies generally advise limiting saturated fat. Unsaturated fats, from foods like olive oil, nuts and fish, are encouraged in its place.
- Carbohydrates, sugars and added sugars. "Total sugars" includes sugar naturally found in milk and fruit. US labels list "added sugars" separately, which is the figure most guidance suggests keeping low. On other labels, check the ingredients list for sugars.
- Fibre. Most people do not eat enough fibre, so a higher number is usually a plus.
- Protein. Useful if you are trying to increase protein; see our guide to daily protein needs.
- Sodium or salt. Labels may show sodium or salt. Salt is roughly 2.5 times the sodium figure. Most guidance suggests keeping intake moderate, especially if you have high blood pressure.
Step 5: Understand % Daily Value or Reference Intake
US labels show a % Daily Value (%DV), which tells you how much a serving contributes to a typical day, based on a reference diet. The US Food and Drug Administration offers a simple rule of thumb: 5% DV or less is low, and 20% DV or more is high. Use it to aim high for things like fibre, and low for saturated fat, sodium and added sugars.
UK and EU labels may show a % Reference Intake (RI) instead, which works in a similar way. Traffic light labels colour-code fat, saturated fat, sugars and salt as green (low), amber (medium) or red (high), making quick comparisons easy.
| Label term | What it means | Quick tip |
|---|---|---|
| Serving size | The amount all per-serving numbers are based on | Compare with what you actually eat |
| Per 100 g | Values for a fixed weight | Best for comparing brands |
| % Daily Value | Share of a typical day's amount (US) | 5% low, 20% high |
| Total sugars | Natural plus added sugars | Check added sugars or ingredients |
| Sodium vs salt | Salt ≈ sodium × 2.5 | Watch salty snacks and sauces |
| Traffic lights | Green, amber, red for key nutrients (UK) | More greens is a simple guide |
Step 6: Scan the ingredients list
Ingredients are listed in order of weight, from most to least. If sugar, or one of its many names such as glucose syrup, dextrose, honey or fruit juice concentrate, appears near the top, the product is likely high in sugar. A short list of recognisable ingredients is often a sign of a less processed food, though that is a guide rather than a rule. Allergens are highlighted on most labels; always check if you have an allergy.
Be careful with front-of-pack claims
Words such as "natural", "light" or "made with whole grains" are marketing, and their meaning varies. A "low fat" product may have added sugar; a "high protein" bar may also be high in sugar. The nutrition panel and ingredients list give you the real picture.
Putting it into practice
You do not need to study every label. Pick the two or three numbers that matter most for your goals, such as protein and fibre, or sugar and salt, and compare those per 100 g. For packaged foods, scanning the barcode or the label is usually more accurate than estimating from a photo. Our guide to tracking macros shows how label numbers fit into a daily total.
Frequently asked questions
What is a good % Daily Value?
The US FDA's rule of thumb is that 5% DV or less of a nutrient per serving is low and 20% DV or more is high. Aim higher for nutrients like fibre, and lower for saturated fat, sodium and added sugars.
Should I compare per serving or per 100 g?
Use per 100 g when comparing different products, because serving sizes vary between brands. Use per serving to work out what you are actually eating.
How do I convert sodium to salt?
Multiply the sodium figure by about 2.5 to get the approximate amount of salt.