Introduction

Have you ever picked up two similar products at the supermarket and wondered which one is the healthier choice?

Food packaging often contains words like natural, high protein, low fat, reduced sugar or source of fibre. While these claims may sound impressive, they don’t always tell the whole story.

Learning how to read food labels can help you make more informed choices when shopping. Rather than relying solely on marketing claims, understanding the nutrition information and ingredient list allows you to compare products more confidently.

At 1% Movement, we believe healthy eating begins with informed decisions—not strict rules or fear of certain foods. Food labels are simply tools that can help you better understand what’s in the foods you buy.

In this article, you’ll learn the main parts of a food label, how to interpret nutrition information and practical tips for making balanced choices when grocery shopping.

If you haven’t already, we recommend reading What Is a Balanced Diet?, Healthy Eating for Beginners, and How to Build a Healthy Plate first.

Why Food Labels Matter

Food labels provide useful information about the nutritional content of packaged foods.

They can help you:

• Compare similar products. 
• Understand what nutrients a food contains. 
• Identify serving sizes. 
• Learn about ingredients. 
• Make choices that align with your dietary preferences or health needs. 

Food labels are particularly useful when choosing between products that appear similar but differ in their nutritional composition.

Rather than telling you whether a food is “good” or “bad,” food labels provide information that helps you make informed decisions.

The Main Parts of a Food Label

Although food labels vary slightly between countries, most include several common sections.

These typically include:

• Nutrition Information Panel 
• Serving Size 
• Ingredients List 
• Allergen Information 
• Nutrition or Health Claims 

Understanding each section can make grocery shopping much less confusing.

Understanding Serving Size

One of the first things to look at is the serving size.

The nutrition information shown on the label is usually based on a specific serving size rather than the entire package.

For example:

A packet of crackers may contain:

• Serving size: 25 grams 
• Servings per package: 4 

If you eat the whole packet, you’ll consume approximately four times the nutrients listed per serving.

This is why checking the serving size is an important first step before comparing products.

Reading the Nutrition Information Panel

The Nutrition Information Panel provides information about the nutrients contained in a food.

Common nutrients listed include:

• Energy (kilojoules or calories) 
• Protein
• Fat 
• Saturated fat 
• Carbohydrates
• Sugars
• Fibre 
• Sodium

Some labels may also include vitamins and minerals.

Rather than focusing on just one number, it’s helpful to consider the overall nutritional profile of the food.

Energy (Calories or Kilojoules)

The energy value tells you how much energy the food provides.

Different countries display energy using either:

• Calories (kcal) 
• Kilojoules (kJ) 

Neither is “better” than the other—they simply measure the same concept using different units.

Higher energy foods are not automatically unhealthy.

For example:

Nuts and avocados contain relatively high amounts of energy but also provide healthy fats, fibre and other important nutrients.

Instead of judging foods solely by their calorie content, consider the overall nutritional value.

Protein

Protein is important for:

• Growth.
• Tissue repair. 
• Muscle maintenance. 
• Normal body function. 

Foods higher in protein may help you feel satisfied after eating.

Examples include:

• Fish. 
• Chicken.
• Eggs. 
• Dairy products. 
• Tofu. 
• Beans.
• Lentils.

When comparing products, remember that protein is only one part of the overall nutrition profile.

Fat and Saturated Fat

Fat is an essential nutrient that supports many normal body functions.

Food labels usually list:

• Total fat. 
• Saturated fat. 

Rather than trying to avoid fat completely, focus on choosing foods that contain healthier sources of fat more often.

Examples include:

• Nuts. 
• Seeds.
• Avocados.
• Olive oil. 
• Oily fish. 

Some packaged foods are naturally higher in saturated fat than others, making food labels useful for comparison.

Carbohydrates and Sugars

The carbohydrate section tells you how much carbohydrate is present in the food.

Many labels also show how much of that carbohydrate comes from sugars.

It’s important to remember that not all sugars are the same.

For example:

• Fruit naturally contains sugars alongside fibre, vitamins and minerals. 
• Some packaged foods may contain added sugars. 

Rather than avoiding foods simply because they contain sugar, consider the overall nutritional quality of the food.

Fibre

Fibre is a type of carbohydrate that your body cannot fully digest.

It plays an important role in supporting digestive health and can also help you feel fuller after meals.

Foods naturally rich in fibre include:

• Whole grains. 
• Fruits.
• Vegetables.
• Legumes.
• Nuts. 
• Seeds.

When comparing similar products—such as breakfast cereals or bread—choosing the option with more fibre may help increase your overall fibre intake.

Sodium (Salt)

Most packaged foods display their sodium content.

Sodium is an essential mineral, but consuming excessive amounts over time may contribute to high blood pressure in some individuals.

Foods that are commonly higher in sodium include:

• Processed meats. 
• Instant noodles. 
• Packaged snacks. 
• Some sauces and condiments. 
• Fast food. 

Reading food labels can help you compare similar products and choose lower-sodium options when appropriate.

Remember, it’s your overall dietary pattern that matters most.

Understanding the Ingredients List

The ingredients list tells you what is in the product.

Ingredients are usually listed in descending order by weight.

This means the ingredient present in the greatest amount appears first, while ingredients present in smaller amounts appear later in the list.

For example:

A wholegrain bread may list:

• Wholemeal flour. 
• Water.
• Yeast.
• Salt. 

Whereas another product may list:

• Refined wheat flour. 
• Sugar.
• Vegetable oil. 
• Flavourings.

The ingredients list provides valuable context alongside the Nutrition Information Panel.

It helps you understand what the product is primarily made from rather than relying only on marketing claims.

Understanding Nutrition Claims

Many food packages include claims designed to attract attention.

Examples include:

• High in protein. 
• Low fat. 
• Reduced sugar. 
• High fibre. 
• No added sugar. 
• Source of calcium. 
• Gluten free. 

While these claims may be accurate, they don’t necessarily mean the product is healthier overall.

For example:

A product labelled “low fat” may still contain high amounts of added sugar.

A “high protein” snack may also be high in saturated fat or sodium.

Rather than relying on one claim, consider the whole food label, including:

• Serving size. 
• Nutrition Information Panel. 
• Ingredients list. 

Looking at the complete picture helps you make more informed decisions.

Food Labels Are a Guide—Not a Scorecard

It’s easy to become overly focused on individual nutrients.

For example, someone might avoid a food simply because it contains sugar, even though it also provides fibre, vitamins and other important nutrients.

Similarly, a food marketed as “healthy” may still be high in energy, sodium or saturated fat.

Food labels are best used as tools for comparison, not as a way to label foods as completely “good” or “bad.”

Healthy eating is based on your overall dietary pattern, not a single product or nutrient.

Common Mistakes People Make

Only Reading the Front of the Package

The front of food packaging is designed to catch your attention.

Marketing claims may highlight one positive feature while leaving out other nutritional information.

Always check the Nutrition Information Panel and ingredients list before making comparisons.

Ignoring Serving Size

Many people assume the nutrition values apply to the entire package.

In reality, they often apply to one serving.

Always check:

• Serving size. 
• Number of servings per package. 

This gives you a more accurate understanding of what you’re eating.

Focusing on One Nutrient

Choosing foods based on a single nutrient—such as protein or sugar—doesn’t always provide the full picture.

Instead, consider the overall nutritional profile of the product.

Look at several nutrients together rather than focusing on just one.

Assuming “Natural” Means Healthier

Words such as:

• Natural.
• Premium.
• Wholesome.
• Farm fresh. 

are commonly used for marketing purposes.

These terms don’t necessarily indicate that one product is healthier than another.

The Nutrition Information Panel and ingredients list provide much more useful information.

Frequently Asked Questions

Should I read food labels for every product?

Food labels are most helpful when comparing packaged foods.

Fresh foods such as fruits, vegetables and fresh meat often don’t require detailed label reading because they are naturally nutritious.

Which part of the label should I check first?

A good place to start is the serving size, followed by the Nutrition Information Panel and the ingredients list.

Together, these sections provide a clearer understanding of the product.

Is a long ingredients list always unhealthy?

Not necessarily.

Some nutritious foods naturally contain several ingredients.

Instead of counting the number of ingredients, consider what those ingredients are and the overall nutritional profile of the product.

Are foods with added sugar always unhealthy?

Not necessarily.

Some packaged foods contain small amounts of added sugar while still providing valuable nutrients.

Rather than focusing on one ingredient, consider the food as a whole and your overall eating pattern.

Do I need to memorise nutrition labels?

No.

The goal isn’t to memorise numbers.

Instead, learn how to compare similar products and make informed choices that fit your overall healthy eating pattern.

Key Takeaways

• Food labels help you understand what’s in packaged foods and compare similar products. 
• Always check the serving size before interpreting the nutrition information. 
• Read both the Nutrition Information Panel and the ingredients list to get a complete picture of the product. 
• Be cautious of marketing claims such as “low fat” or “high protein,” as they don’t always reflect the overall nutritional quality of a food. 
• Food labels are tools to support informed choices, not strict rules for healthy eating. 

Conclusion

Learning to read food labels is a practical skill that can help you make more informed choices when shopping for packaged foods.

Rather than relying on marketing claims or popular nutrition trends, understanding the Nutrition Information Panel, ingredients list and serving size allows you to compare products with greater confidence.

Remember that no single nutrient tells the whole story. A healthy eating pattern is built by looking at the overall quality of your diet, choosing a variety of nutritious foods and making balanced decisions over time.

At 1% Movement, we believe healthy eating should empower—not overwhelm—you. Food labels are simply another tool to help you understand your food and make choices that support your long-term health.