How to read food labels like a pro (without getting overwhelmed)

Doing a food shop should be simple, but when it comes to the nutrition side of things, it can feel anything but. Standing in the supermarket aisle, staring at a food label, you might find yourself asking: Should I focus on calories, fat, or protein? How big is a serving really? Where does this food come from?

To make matters trickier, many food brands use clever marketing and confusing labels that can make a product seem healthier than it actually is. It’s no wonder so many of us feel overwhelmed or unsure about what we’re putting in our shopping baskets.

That’s why we’ve put together this easy-to-follow, six-step guide to reading food labels. By the end, you’ll have the confidence to understand exactly what’s in the foods you buy and make choices that are right for your health.

Step 1: Understanding the ingredients list 

All ingredients are listed in order of highest to lowest amounts in the food product. Play close attention to the first few ingredients as these are normally what makes up the majority of your food /drink. 

If you’re looking for a minimally processed product, most of these ingredient lists tend to be pretty short and will contain ingredients that are easily recognisable. Try to avoid ingredients lists with added sugars like glucose syrup, dextrose, sucrose, fructose or ones with lots of additives. 

Remember, if you’re trying to avoid a specific ingredient due to an allergy, any of the 14 main allergens will be highlighted in bold or otherwise made to stand out on the label

Step 2: Check the serving size 

In the UK, all food products must display their nutritional values per 100g (or per 100ml for liquids). This standardised format makes it much easier to compare products side by side and decide which is the better choice for you.

Some brands also provide nutrition information per portion/serving, which can be useful. However, when comparing products, it’s best to focus on the per 100g values, as portion sizes often vary between brands and can make comparisons unfair.

Be aware that some brands use unrealistically small serving sizes to make their products appear healthier. Always check whether the suggested portion reflects what you would normally eat.

Another thing to watch out for: sometimes nutritional values are based on the prepared weight of a food, which can be confusing. For example, pasta is often labelled per 100g of its cooked weight, which can look very different from the uncooked version.

Step 3: Look at the energy and macronutrients

The energy and macronutrient content of food will always depend on the individual and their specific needs. That said, here are some key points to keep in mind:

• Energy (calories/kilojoules): This shows how much energy the food provides. What’s “right” for you depends on your daily needs, but as a guideline, men typically need around 2,500 kcal per day, while women need around 2,000 kcal per day. These are only averages, and factors like age, weight, and activity level can make a big difference.

• Fats: Pay close attention to saturated fat. UK guidelines recommend adults consume no more than 20g of saturates per day.

• Carbohydrates: Look beyond the total and check the breakdown underneath it, especially fibre and “of which sugars.” The NHS recommends aiming for 30g of fibre per day and no more than 30g of free sugars.

• Protein: Essential for repair, recovery, and helping you feel fuller for longer.

To make things simpler, many UK food labels also use the traffic light system on the front of the pack. This colour-coding gives you a quick snapshot of whether the product is high (red), medium (amber), or low (green) in fat, saturates, sugars, and salt.

• Green = Low (generally the healthier choice)
• Amber = Medium (fine in moderation)
• Red = High (best eaten less often or in smaller amounts)

The traffic light system is especially useful when you’re short on time, as it lets you spot healthier options at a glance. Still, it’s worth checking the full nutrition table on the back if you want the complete picture.

Step 4: Check for key nutrients 

Salt (sodium): UK guidelines recommend adults have no more than 6g of salt per day (about 2.4g sodium).

Fibre: Not always mandatory on labels, but worth checking if it’s listed. The NHS advises aiming for around 30g of fibre per day.

Vitamins & minerals: Some labels also highlight beneficial nutrients such as calcium, iron, potassium, or vitamin D, which are worth keeping an eye on.

Step 5: Look at claims carefully 

Many food products carry phrases like “low fat,” “no added sugar,” or “all natural.” While these claims are regulated (so they have to be accurate), they don’t necessarily mean the product is healthy overall.

For example, a cereal bar might advertise itself as all natural, but still be loaded with sugar, which can cause blood sugar spikes. That’s why it’s always best to check the nutrition label on the back rather than relying only on the front-of-pack wording.

Step 6: Make it practical 

To avoid getting overwhelmed, start by focusing on just three key things, for example, saturated fat, sugar, and fibre. Then compare these values side by side using the per 100g information across different products.

With a little practice, you’ll quickly become more confident in spotting the healthier choice, without overthinking it.

Remember, labels are there to guide you, but it’s the bigger picture of your overall diet that matters most. Small, informed changes in your shopping basket can add up to a big difference over time.