Is That Food Really Healthy? How to Read Labels Without Getting Lost

Start with the amount

Two cereal boxes say “whole grain.” One looks like the obvious choice until you turn both over and realise they call different amounts a serving. Here is the first question to ask in the aisle: what do these numbers describe? A label might list values per serving, per 100 g or per 100 mL. A serving printed on the label is a reference amount. If you eat two servings, double the listed per-serving amounts.

Compare like with like

Two brands can call different amounts “one serving.” If both show values per 100 g or 100 mL, use those figures to compare similar products. If only serving values are shown, compare the same weight or volume. Then look at what you are likely to eat.

For an everyday cereal, you might compare fibre and added sugar where the label lists it. For soups or sauces, salt or sodium may be more useful. Salt and sodium figures use different measures. Compare the same one on both packages or use the local label guidance to convert.

Read the ingredients and the claims together

Ingredients are typically listed by weight, with the largest amount first. A front-of-pack claim tells you something specific about the food. “High in fibre,” for instance, does not tell you how much sugar or sodium the food contains. Check the figures that relate to your reason for comparing.

Some markets list total and added sugars separately, while others list total sugars only. A label with total sugars alone does not tell you how much sugar was added. On US labels, the FDA uses 5% Daily Value or less as low and 20% or more as high, per serving. Other countries use different formats.

Make the decision practical

Choose between foods you would use in the same way, then weigh the information alongside taste, cost and convenience. If a clinician has given you specific guidance about sodium, carbohydrate or an allergen, follow that guidance and use the local label to check the details.