How to Read a Nutrition Label: A Simple Shopping Guide

Almost every number on the label relates to the serving size shown at the top. Also check the number of servings in the package—a small-looking pack may contain two or more.

If you eat two servings, you will usually get twice the calories and nutrients listed for one serving. The serving size is not necessarily a recommendation for how much you should eat; it is the basis used to present the information and help you compare.

Calories tell you how much energy is in a serving, but they do not describe the food's full nutritional value. Two products can have similar calories and very different amounts of protein, fibre, added sugar, and sodium.

Use calories to understand how the product fits into your day, then read the other nutrients before deciding. The lowest number is not automatically the best choice; aim for food that suits your needs and provides useful nutrition.

You do not need to chase a perfect number in every product. As a practical guide, look for more fibre in cereals, breads, and grains, and a useful amount of protein when the food is meant to be a protein source.

Compare added sugar, sodium, and saturated fat across similar products, and choose lower amounts when that suits your needs. A healthy diet depends on the whole picture—variety, balance, and moderation—not on one product.

Total sugars include sugars naturally present in foods such as milk and fruit, plus any sugar added during processing. Added sugars are the portion added to the product, such as sugar, syrup, or honey used during preparation.

That is why seeing the word “sugar” is not enough to judge a product. Compare the added-sugars line when it is available, and read the ingredients to understand where sweetness comes from. Remember that fruit juice and honey can contribute substantial free sugars even though their names sound natural.

Ingredients are generally listed in descending order by weight, so the first ingredient is present in the largest amount. The first three to five ingredients give you a quick idea of what mainly makes up the food.

Use the list to check for allergens or ingredients you need to avoid. List length alone does not decide whether a food is healthy; some nutritious foods naturally contain many ingredients, while a short-list product can still be high in sugar or salt.

At the shop, compare foods in the same category: yoghurt with yoghurt, or bread with bread. Start with serving size, then calories, and choose two or three nutrients that matter to you, such as fibre, added sugar, and sodium. Finish by checking the first ingredients.

No label makes a food right for everyone. An athlete may need more energy or carbohydrate, while someone else may need to watch sodium. The better product is one that fits your meal, health needs, and budget—and that you can include in a varied eating pattern.