How to read a food label

The label is the only place on the packaging where the truth is written. Everything else is design.

Read per 100 g, not per portion

Manufacturers pick a "portion" that makes the numbers look good — 25 g of crisps or "half the pack". Comparison only makes sense per 100 g, because that is the one shared measure.

The ingredient order

Ingredients are listed by weight, most first. If sugar (or glucose syrup, dextrose, maltodextrin, juice concentrate) is among the first three, the product is mostly a sweet, whatever the front of the pack claims.

What the claims mean

• "Light" — 30 % less than the original, not "low calorie". Light mayonnaise still has 350 kcal per 100 g.
• "No added sugar" — no sugar was poured in, but it can be naturally present (juice, honey, concentrate).
• "High protein" — at least 20 % of energy from protein. Protein bars often carry as many calories as a chocolate bar.
• "High fibre" — at least 6 g of fibre per 100 g. One of the few claims that is actually worth something.

Three tricks to spot

1. The tiny portion. "Only 99 kcal" — per a 22 g pack.
2. Hidden fat in "fit" products. Granola, coconut bars and "healthy" biscuits often carry 25 g of fat per 100 g.
3. Sugar under ten names in one list, so that none of them lands in first place.

A quick in-store test

Look at three numbers per 100 g: calories, sugars, protein.

• Yoghurt: sugar under 6 g/100 g, protein over 5 g/100 g = good choice.
• Bread: fibre over 5 g/100 g.
• Ready meal: protein over 10 g/100 g to count as a meal rather than a side dish.

The short version

• Always compare per 100 g.
• The first three ingredients tell you what the product really is.
• "Light" and "no added sugar" are not the same as low calorie.
• Calories, sugars, protein — three numbers and the decision is made.