Food labels are a powerful tool for consumers. Reading them correctly helps us understand what a product truly contains and supports making more conscious food choices. Once we learn how to read food labels, it becomes easier to compare options and choose products that better align with our needs and preferences.
Below, we break down the key elements of a food label to help navigate this information more confidently.
Understanding the ingredient list
The ingredient list is the first and most essential section to check. Ingredients are listed in descending order by weight, meaning the first ingredient is present in the largest amount.
Example
Breakfast cereals – Ingredient list:
Sugar, wheat, corn, vegetable oil, cocoa, salt, flavourings.
In the example case, sugar is the main ingredient, as it appears first on the list. This means the product contains more sugar than any other ingredient, even if it is marketed as “whole grain” or “ideal for breakfast”.
What to look out for:
- The shorter and more recognisable the ingredient list, the better.
- Multiple forms of sugar may indicate a higher sugar content.
- If the first ingredients are highly processed, the product is generally less nutritious.
The nutrition declaration
The nutrition declaration shows the energy (calories/kilojoules) and key nutrients in a product. Nutritional values are mandatory per 100 g and may also be provided per serving or per unit.
Key elements to check:
- Energy (calories/kJ)
- Total fat and saturated fat
- Carbohydrates and sugars
- Dietary fibre
- Protein
- Salt
Understanding nutrition claims
Nutrition claims on food packaging can sometimes be confusing or easy to misinterpret. They follow specific regulatory definitions and understanding what they actually mean can help you interpret labels more accurately. Below are some of the most common claims you might encounter and what they refer to.
“Sugar-free”
Means the product contains less than 0.5 g of sugars per 100 g or ml.
What to note:
- It may contain sweeteners (e.g. aspartame, sucralose)
- It may still contain naturally occurring sugars
Note: Sugar-free does not mean low-calorie.
“No added sugar”
No sugar has been added, but:
- It may contain natural sugars (e.g. fruit juice)
Note: It may still have a high glycaemic load
“Light”
The term “light” is used when a product contains at least 30% less:
- energy (calories), or
- fat, or
- sugars
compared to the standard version.
Note: The label must clearly state what the reduction refers to (e.g. light in fat).
“Low fat”
Means the product contains:
- ≤ 3 g fat per 100 g (solid foods)
- ≤ 1.5 g fat per 100 ml (liquids)
Note: Fat is often replaced with sugar or starch to improve taste.
“Low salt” / “Reduced salt”
- Low salt: ≤ 0.3 g salt per 100 g
- Very low salt: ≤ 0.1 g
- Salt-free: ≤ 0.01 g
- Reduced salt: at least 25% less than the standard product
Note: Reduced” does not necessarily mean “low.”
“High in protein”
To carry this claim, at least 20% of the product’s energy must come from protein.
Note: This does not mean the product is low in calories or fat.
“Source of fiber”
- Source of fiber: ≥ 3 g fiber / 100 g
- High fiber: ≥ 6 g fiber / 100 g
Disclaimer:
Nutrition claims are subject to regulatory standards that may vary by country. The information provided is for educational purposes and does not replace reading the official product label.
Food additives and “E-numbers”: What you should know
E‑numbers are codes used within the European Union to identify approved food additives. These additives are used for specific purposes such as preservation, texture improvement, colour enhancement, or flavour stabilisation.
E‑numbers undergo assessments by the relevant regulators before approval. However, frequent consumption of foods containing many different additives is usually a sign of a high level of processing.
Food additives and “E-numbers”: What you should know
Preservatives (E200–E299)
Used to prevent food spoilage caused by microorganisms.
Example: E202 (potassium sorbate) in cheese and baked goods
Note: Frequent intake of highly processed foods may burden the body.
Colorants (E100–E199)
Used to give or enhance food color.
Examples:
- E160a (beta-carotene) – natural colorant
- E102 (tartrazine) – synthetic colorant
Note: Some synthetic colorants have been associated with hyperactivity in children.
Antioxidants (E300–E399)
Protect foods from oxidation.
Example: E300 (ascorbic acid) – vitamin C
Note: Generally considered beneficial.
Stabilizers – Thickeners – Emulsifiers (E400–E499)
Improve texture and consistency.
Example: E415 (xanthan gum)
Note: Large amounts may cause bloating or gastrointestinal discomfort in sensitive individuals.
These details are one part of the broader picture. Understanding them helps put the information on a food label into context.
With a little practice and awareness, we can make more conscious food choices. What matters is not only what we eat, but also how often and in what quantity. Food labels help us fit product appropriately into our overall diet.
The information provided in this article is for general informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Individuals should always seek the advice of a qualified healthcare professional regarding any medical condition, symptoms, or treatment decisions.
The information, views, and opinions expressed in this content are those of the author and, unless stated expressly to the contrary, are not necessarily those of Johnson & Johnson or its affiliates (“J&J”). J&J cannot guarantee the accuracy, completeness, or timeliness of the information contained in this content. Neither J&J nor any person acting on its behalf may be held responsible for the use which may be made of the information provided.
CP-580559 - May 2026
