Start with the serving size
The serving size determines every other number on the panel. A package that looks like a single portion frequently contains two or three servings, which quietly multiplies the calories, sugar and sodium you actually consume.
Compare per 100g, not per serving
Manufacturers choose serving sizes. Per-100g or per-100ml figures let you compare two products on identical terms, which is the only fair comparison.
Read the ingredient list in order
Ingredients are listed by weight, so the first three tell you most of what the product is. Added sugars appear under many names — syrup, dextrose, maltose, concentrate — and can be spread across several entries.
Treat front-of-pack claims as marketing
Terms like natural, light, boosts metabolism or supports wellness are positioning, not nutrition data. The panel and ingredient list on the back are the parts worth trusting.
- Low fat frequently means higher added sugar.
- High protein may still be high in sugar and calories.
- No added sugar does not mean low calorie.
- Fortified with vitamins does not make a product nutritious overall.
Supplement labels follow different rules
Dietary supplements are regulated differently from foods and medicines in most markets, and label claims are generally not pre-approved as treatments for disease. Our guide to evaluating supplement labels covers what to check.
Frequently asked questions
What is the single most useful number on a label?
For comparisons, energy per 100g alongside protein and fibre content usually tells you the most in the least time.
Are ingredient lists more important than the panel?
They answer different questions. The panel tells you quantity; the ingredient list tells you what the product actually is.
Keep reading
- How to Evaluate Supplement Labels — Reading proprietary blends, dosages and claims.
- Understanding Macronutrients — What the numbers on a label represent.
- Marketing Red Flags — Claims that signal weak products.
Educational only — not medical, nutritional, or fitness advice. Consult a qualified healthcare professional before changing diet, exercise, supplement, or medication routines.