Deciphering Food Labels | What Every Consumer Should Know

Understanding food labels is a critical skill for anyone aiming to make healthier dietary choices and lead a balanced lifestyle. These labels provide essential information about the nutritional content, ingredients and health claims of the products we consume daily. However, the details can often be confusing or misleading without proper guidance.

This article will help simplify the complexities of food labels, offering practical tips on how to interpret key sections such as nutritional facts, ingredient lists and common health claims, making you better equipped to make informed decisions that support your overall well-being.

Introduction to Food Labels

Food labels play a crucial role in providing consumers with essential information about the products they purchase and consume. In the UK, food labels are not only a legal requirement but also an important tool for empowering consumers to make informed choices about their diet and health.

Food labels serve several key purposes:

Consumer information – they provide vital details about the ingredients, nutritional content, allergens and expiration dates of food products. This helps consumers understand what is in the food they are eating, enabling them to choose products that suit their dietary preferences, health needs or ethical concerns, e.g. organic, vegetarian or sustainable options.
Health and safety – by clearly indicating allergens and ingredients that may cause adverse reactions, food labels help protect individuals with food allergies or sensitivities. Labels also list expiration dates to ensure consumers avoid spoiled or unsafe products.
Nutritional awareness – labels often include information on calories, fats, sugars and other nutrients, helping consumers manage their diet and health. This can support healthier eating habits, enabling people to limit their intake of unhealthy components like salt, sugar and saturated fats.

Food labels promote transparency by providing a clear and standardised way for manufacturers to communicate with consumers. This creates trust between consumers and food producers by ensuring that information is presented truthfully and comprehensively. It also encourages companies to maintain high standards of food safety and quality.

Labels play a vital role in public health. With rising concerns about obesity, diabetes and other diet-related conditions, the information provided on food labels can influence healthier choices. Clear labelling of high-fat, high-sugar or high-salt products, for example, can encourage consumers to opt for more balanced and nutritious foods. Initiatives like the UK’s ‘traffic light’ labelling system, which visually flags nutritional content, further assist consumers in identifying healthier options at a glance.

Food labels are essential for safeguarding consumers’ health, enhancing transparency, and encouraging better dietary choices.

For further information about what information has to be on a food label, please see our

Food labels are essential for safeguarding consumers’ health, enhancing transparency, and encouraging better dietary choices.

For further information about what information has to be on a food label, please see our knowledge base.

Another issue is that around 100 million tonnes of food is wasted annually in the EU. This leads to huge environmental impacts. A large part of food wastage is related to the short shelf life of a lot of fresh produce. Also, inaccuracies or misunderstanding of food date labels are responsible for 20% of the avoidable disposal of food which is still edible. Packaging has been identified as a key element in addressing sustainable food consumption.

‘Best Before’ and ‘Use By’ dates on food labels serve as important guidelines to help consumers understand how long food will be safe to eat and retain its quality. Here’s a breakdown of their meanings and differences:

Best before date – the best before date indicates when the food will be at its best quality in terms of texture, taste and appearance. It doesn’t mean the food will be unsafe after this date. It’s mostly found on foods like canned goods, dry foods such as pasta or rice, frozen foods, and some refrigerated items, e.g. yogurt. After the best before date, the food may still be safe to eat but the quality might not be as good. Shops are allowed to sell food past its best before date as long as it remains safe.
Use by date – the use by date is about safety. Food should not be consumed after this date, even if it looks and smells fine, because it might pose a health risk. It is used on perishable foods, like fresh meat, fish, dairy products and ready-to-eat salads, which can spoil quickly. After the use by date, eating the food can be dangerous due to the growth of harmful bacteria or spoilage. It is illegal to sell food past its use by date, as it is considered unsafe.

The Food Standards Agency is responsible for food label regulations in the UK.

Understanding Nutritional Information

The Nutritional Facts Panel on food packaging provides essential information to help consumers make informed dietary choices. It typically includes details on serving size, calories and macronutrients, among other things. Here’s a breakdown of the key components:

Serving size – the serving size tells you how much of the product the nutrition information applies to. It is important to compare the amount you are consuming with the listed serving size, as the data on the panel refers to a specific portion rather than the whole package.
Calories (Energy) – this indicates the amount of energy you get from one serving of the product, usually expressed in both kilocalories (kcal) and kilojoules (kJ). Understanding the calorie content can help manage energy intake in relation to daily energy expenditure.
Macronutrients – these include fats, carbohydrates and proteins, which are essential for overall health.
Fat – shown as total fat content, it is usually broken down further into saturated and unsaturated fats.
Saturated fat – this type of fat is often highlighted because consuming too much of it can increase the risk of heart disease.
Trans fat – though not always listed separately, it is another unhealthy fat that should be limited.
Carbohydrates – shown as total carbohydrates, this is typically broken down into sugars and starches.
Sugars – includes both naturally occurring and added sugars. High sugar intake is linked to various health concerns, such as obesity and tooth decay.
Protein – important for muscle repair, immune function and overall body health. The panel usually lists the amount of protein per serving.

The percentage of daily value shows how much a nutrient in a serving contributes to the average person’s daily nutritional needs, based on a 2,000-calorie diet. This is a useful guide to understanding whether a product is high or low in certain nutrients.

If a nutrient has 5% or less of the daily value, it is considered low.
If a nutrient has 20% or more, it is considered high.

The UK has Reference Intakes (RI), which provide guidelines on how much of each nutrient you should consume daily. This helps balance your nutrient intake to avoid deficiencies or excesses.

Certain nutrients have a significant impact on health, and it’s important to monitor their intake closely.

Saturated fat – high intake can raise LDL (low-density lipoprotein) cholesterol, increasing the risk of cardiovascular disease. The UK government recommends that saturated fat intake should not exceed 20g per day for women and 30g for men.
Trans fats – these are particularly unhealthy fats, often found in processed foods that can increase the risk of heart disease. In the UK, they are largely banned, but it’s still important to check labels for hydrogenated fats or oils.
Sodium (salt) – high sodium intake is linked to high blood pressure, which increases the risk of stroke and heart disease. The recommended daily intake of salt is 6g per day for adults, equivalent to about 2.4g of sodium.
Sugars – added sugars contribute to weight gain and tooth decay. In the UK, the guideline is to limit added sugars to no more than 30g per day for adults.

The importance of fibre, vitamins and minerals:

Fibre – fibre is crucial for digestive health and helps reduce the risk of heart disease, type 2 diabetes, and some cancers. It also aids in maintaining a healthy weight. The recommended intake for fibre is 30g per day for adults.
Vitamins and minerals – these micronutrients are essential for maintaining good health. Key vitamins and minerals to pay attention to include vitamin D which is important for bone health and immune function, especially in the winter months when sunlight exposure is low; vitamin C, which is essential for immune function, wound healing and maintaining healthy skin; calcium, which is vital for strong bones and teeth; and iron, which is important for red blood cell production and preventing anaemia.

A well-rounded diet rich in these vitamins and minerals supports overall health, helps prevent deficiencies, and promotes a balanced, nutritious lifestyle.

Understanding and interpreting the nutritional facts panel helps individuals make informed decisions about their diet and monitor essential nutrients, contributing to a healthier, more balanced diet.

The NHS offers advice and information about what a healthy well-balanced diet should look like, and which vitamins and minerals are important.

Deciphering Ingredient Lists

In the UK, food ingredients are listed on packaging in descending order of weight, which means the ingredients used in the largest amounts appear first, and those in the smallest amounts are last. This gives an indication of the proportions of various ingredients. For example, if sugar appears near the top of the list, it is a significant part of the product.

The UK food regulations require common allergens to be highlighted in bold or capital letters in the ingredients list. These include:

Dairy (milk, cheese)
Eggs
Gluten-containing grains (like wheat
Nuts (such as almonds, hazelnuts, walnuts)
Soy
Fish and Shellfish

Always check for emboldened or capitalised ingredients, as this indicates the presence of one of these allergens. If you have allergies, pay attention to the ‘May contain…’ or ‘Processed in a facility that handles…’ warnings, as these can indicate potential cross-contamination.

Look for ingredients that are identified by E-numbers or chemical names. Some common artificial additives include:

E102 (Tartrazine, a synthetic yellow dye)
E621 (Monosodium Glutamate, or MSG, a flavour enhancer)
E951 (Aspartame, an artificial sweetener)

Additives are often used for colour, flavour or texture but may be artificial and less desirable for health-conscious individuals. To read about food additives legislation in the UK, please see our knowledge base.

Common preservatives include:

E220 (Sulphur Dioxide, used in dried fruits)
E211 (Sodium Benzoate, found in acidic foods like sodas and salad dressings)

These preservatives extend shelf life but may be associated with sensitivity in some people, so it’s worth noting them if you’re concerned about additives in your food.

Some tips for identifying and understanding complex ingredient names:

Look for Latin or scientific names. Some ingredients, especially plant extracts or vitamins, may be listed under their Latin or chemical names. For example, ascorbic acid is simply vitamin C, Tocopherol refers to vitamin E. These names can sound intimidating but are often harmless vitamins or naturally derived components.
Identify E-numbers and their function. If you see E-numbers, it can be useful to look them up or use an E-number guide to understand whether they are artificial additives or natural compounds. E-numbers are assigned to both synthetic and natural additives, so not all are harmful. For example, E300 is ascorbic acid (vitamin C), a natural preservative. E160a is beta-carotene, a natural colouring agent.
Recognise chemical derivatives of whole foods. Many ingredients have chemical-sounding names but are derived from natural sources. For instance, lecithin (E322) is a fat derived from soybeans or sunflower seeds used as an emulsifier.
Foods with a short ingredient list containing familiar items like ‘whole wheat flour’, ‘olive oil’, ‘honey’ or ‘sea salt’ are more likely to be minimally processed. Whole foods will typically be at the top of the ingredients list if they are the main component of the product.
Avoid overly processed ingredients. If you see a long list of unfamiliar, scientific-sounding names, e.g. hydrogenated oils, high-fructose corn syrup or artificial sweeteners, this may indicate the food is highly processed.
Look for terms like ‘organic’, ‘stone-ground’ or ‘cold-pressed’ as these are indicators of higher-quality, less processed ingredients. For example, ‘cold-pressed olive oil’ is a better indicator of quality than just ‘vegetable oil’.

By paying attention to ingredient order, recognising key allergens, understanding complex ingredient names, and identifying whole foods, you can make more informed decisions about the quality and healthiness of the products you consume.

Health Claims and Labels

Health claims on food labels are statements that highlight specific nutritional properties of a food product, often aiming to attract consumers who are seeking healthier options. Here are some common claims and what they mean:

Low fat – a product labelled ‘low fat’ must contain 3 grams or less of fat per serving. Foods with this label are typically lower in total fat, which can help reduce overall calorie intake. However, low-fat foods sometimes contain higher amounts of sugar or refined carbohydrates to maintain flavour and texture, so it’s important to check the ingredient list.
Organic – a food labelled ‘organic’ follows strict guidelines on farming methods. It means the food is grown without synthetic pesticides, fertilisers, genetic engineering or irradiation. Organic animal products come from animals that are fed organic feed and not given antibiotics or hormones. Organic foods may contain fewer pesticide residues and potentially higher levels of certain nutrients like antioxidants. However, the differences in nutritional content are often small, and organic foods are not necessarily lower in calories, fat or sugar than non-organic alternatives.
Gluten-free – a ‘gluten-free’ label means the product does not contain gluten, a protein found in wheat, barley, rye and their derivatives. This is essential for people with coeliac disease or gluten sensitivities. Gluten-free products are vital for those who need to avoid gluten, but they are not inherently healthier. Some gluten-free foods are lower in fibre and may be higher in sugars or fats to compensate for the absence of gluten, which helps give food structure.
Low sodium – a ‘low sodium’ product contains 140 mg or less of sodium per serving. Lower sodium intake is beneficial for heart health and helps in managing high blood pressure. However, like ‘low fat’ claims, it’s essential to consider other ingredients, as these foods may contain more sugar or preservatives to enhance flavour.
Sugar-free – a ‘sugar-free’ product contains less than 0.5 grams of sugar per serving. Sugar-free products may be lower in calories due to the lack of sugar, but they often contain sugar substitutes like artificial sweeteners, which may have varying health effects. It’s important to review the ingredients to see if the sugar alternatives suit your dietary preferences.

USDA Organic is issued by the U.S. Department of Agriculture and ensures that a product meets federal organic standards. These include growing crops without synthetic pesticides, herbicides or fertilisers, and ensuring animals are raised in humane conditions without antibiotics or growth hormones. Choosing USDA Organic products ensures you are consuming foods that adhere to strict farming standards. This is especially important for people concerned about pesticide residues, genetically modified organisms (GMOs) or animal welfare.

A Non-GMO Project Verified label indicates that the product contains no genetically modified organisms. GMOs are crops that have been genetically altered for traits like pest resistance or higher yield. If avoiding GMOs is a priority for you due to concerns about environmental impact, food safety or ethical considerations, this label helps ensure the product was produced without genetic engineering.

Fair Trade Certification ensures that the product is produced under conditions that support fair labour practices, sustainable farming and ethical trade, particularly in developing countries. It focuses on providing fair wages to farmers and workers. Fair Trade products are ideal for consumers who want to support ethical business practices and ensure that their purchasing decisions contribute to sustainable farming and fair wages for workers.

Each certification addresses different concerns. If avoiding pesticides and supporting organic farming is important to you, look for USDA Organic labels. If you’re concerned about genetically modified foods, opt for products with the Non-GMO Project Verified label. For ethical and environmental considerations, choose Fair Trade Certified products.

Some labels like ‘low fat’ or ‘gluten-free’ might imply health benefits, but it’s important to read the full nutrition facts and ingredient list. For instance, a gluten-free cookie may still be high in sugar and calories.

Some products carry more than one label, such as being both USDA Organic and Fair Trade Certified. This can offer additional assurance that the product meets both environmental and ethical standards, making it easier to align your purchases with your personal health and social values.

By understanding these health claims and certifications, you can better navigate the vast array of food products available and make choices that align with your dietary needs and personal values.

Practical Tips for Consumers

When comparing food products, here are some practical tips to help you make informed decisions based on nutritional labels:

Check the ‘Per 100g’ information – food labels display information per serving and per 100g. Always compare the ‘per 100g’ or ‘per 100ml’ values to get an accurate comparison between similar products, as serving sizes can differ.
Look at the traffic light system – the UK uses a traffic light system on many food packages, colour-coding fat, saturated fat, sugar and salt content. Red means high content (eat occasionally), amber indicates medium levels (eat in moderation), and green means low content (healthier option). Try to choose products with more greens and ambers and fewer reds.
Compare key nutrients – if you’re managing weight, compare the calorie content per 100g to choose lower-calorie options. Choose products with lower saturated fat for heart health. Aim for less than 1.5g of saturated fat per 100g. Look for lower sugar products. Less than 5g of sugar per 100g is considered low. Choose products with lower salt content (less than 0.3g of salt per 100g is considered low).
Watch out for ‘hidden’ ingredients – some products labelled as ‘low-fat’ may have added sugar to compensate for flavour. Similarly, ‘gluten-free’ or ‘organic’ products aren’t always healthier, so read the full label to avoid surprises.

Now that you know how to compare products, here are some tips for making choices that align with your personal health goals:

For weight management, focus on the calorie content, but also consider the balance of macronutrients. Choose foods with a good balance of proteins, fibre and healthy fats, which can help you feel fuller for longer. Look for products labelled as ‘low energy density’ (less than 40 kcal per 100g), like fruits and vegetables, to reduce calorie intake without feeling deprived.
Excessive salt intake can raise blood pressure. To lower your intake, aim for products labelled ‘low salt’ or ‘no added salt’. Check the sodium content under the traffic light system and choose those with green or amber labels.
For reducing sugar intake, choose products with less than 5g of sugar per 100g for a lower sugar option. Avoid added sugars and look for products sweetened with natural sources like fruit instead.
For heart health, reduce saturated fat and trans fat consumption by choosing products with green or amber indicators in the fat section. Opt for those high in unsaturated fats, e.g. products rich in olive oil, nuts or seeds.

While food labels provide a lot of useful information, it’s important to balance this data with a holistic view of your diet and lifestyle. Don’t just focus on the labels of individual products, consider how a particular item fits into your overall daily diet. For example, if you’ve had a high-fat meal earlier in the day, aim for a lower-fat option for your next meal.

Even healthier options can contribute to overconsumption if you’re not mindful of portion sizes. Check the label for serving size recommendations and compare them to your actual portion.

Ready meals and processed foods are convenient, but often higher in fats, sugar and salt. Choose fresh, whole foods like fruits, vegetables and whole grains where possible and use food labels to guide healthier choices when opting for processed foods.

If you’re more physically active, you may need more calories, so choose higher-energy foods that provide sustained energy. Conversely, if you’re trying to lose weight or be mindful of your calorie intake, select lower-calorie options.

By using food labels strategically and considering your overall lifestyle and goals, you can make healthier, more informed choices when shopping and eating.

Common Misconceptions

Food labels can be confusing, and many marketing strategies lead to misconceptions about what certain terms really mean. Here are some of the most common misconceptions, with explanations to debunk them:

‘Natural’ means healthy – the term ‘natural’ is not strictly regulated in many countries. In the U.S., for example, the Food and Drug Administration (FDA) has no formal definition for ‘natural’, except that it shouldn’t contain added colours, artificial flavours or synthetic substances. However, ‘natural’ doesn’t mean the product is free from pesticides, processed sugars, sodium or other unhealthy ingredients. Natural foods can still be heavily processed and high in fat, sugar or salt.
‘Organic’ equals low calorie or low fat – organic simply refers to the way ingredients are grown and processed, without synthetic pesticides or fertilisers, and often GMO-free. Organic cookies, chips or ice cream can be just as high in calories, sugar and fat as their conventional counterparts. It’s important to check the nutrition label for calorific content rather than assuming all organic food is healthy.
‘Sugar-free’ means no sugar and no carbs – ‘sugar-free’ means a product has less than 0.5 grams of sugar per serving, but it may still contain artificial sweeteners like aspartame or sugar alcohols like sorbitol, which can affect digestion and blood sugar levels. Also, many sugar-free products are high in carbs or fats, making them potentially calorie-dense despite the absence of sugar.
‘Fat-free’ or ‘low-fat’ equals healthier – fat-free or low-fat foods often replace fat with sugar, salt or other additives to improve flavour. This can result in more calories or fewer essential nutrients. Healthy fats, like those in avocados, nuts and olive oil are beneficial, and cutting out all fats is not necessarily good for overall health.
‘Gluten-free’ means healthier for everyone – gluten-free products are essential for people with coeliac disease or gluten intolerance, but they aren’t inherently healthier. Many gluten-free products are made with refined flours and contain more sugar and fat to improve taste and texture. For most people, there’s no need to avoid gluten unless medically necessary.
‘Cholesterol-free’ means heart-healthy – cholesterol-free foods might still be high in saturated fats or trans fats, both of which can raise LDL cholesterol levels. These fats are more harmful to heart health than dietary cholesterol in most cases, so ‘cholesterol-free’ isn’t always a reliable indicator of heart health.
‘Low-calorie’ means nutrient-dense – low-calorie foods may lack essential nutrients like fibre, protein or healthy fats. These products often contain artificial sweeteners, preservatives or sodium to compensate for taste. It’s important to focus on nutrient density rather than just calorie content.
‘No added sugar’ means no sugar at all – no added sugar means that no additional sugar was included during processing, but the product may still contain natural sugars (like those found in fruits or dairy). Also, it doesn’t mean the product is low in carbohydrates or calories.

Conclusion

Understanding food labels is an essential skill for making informed, healthy choices in today’s market. By learning to decipher ingredient lists, nutritional information and various claims like ‘organic’ or ‘natural’, consumers can navigate misleading marketing tactics and select products that align with their dietary needs and values.

Armed with this knowledge, individuals can not only improve their health and well-being but also support more transparent and responsible food industry practices. Ultimately, being a well-informed consumer empowers you to make better decisions for yourself and your family, promoting a healthier lifestyle overall.