How to Read Food Labels
Decode the fine print.
5 min read
The label on the back of packaged food is your health GPS. If you learn to read it correctly, no marketing claim can fool you.
1. The Serving Size Trick
The biggest trick: Companies keep serving sizes small to make the numbers look good.
Example: A chips packet shows "30g serving", but the packet is 150g. If you eat the whole thing, multiply everything by 5!
2. Check "Per 100g"
The "Per 100g" column is the most honest. It makes comparison easy.
Quick Rules (per 100g):
- Sugar: <5g = Low, >15g = High
- Sodium: <120mg = Low, >600mg = High
- Sat Fat: <1.5g = Low, >5g = High
3. Ingredient List Secrets
Ingredients are listed in descending order — what comes first is what the product is mostly made of.
If sugar (or its aliases) is in the top 3, it's a sugar bomb. Watch for: Glucose, fructose, corn syrup, maltodextrin — they are all sugar!
4. % Daily Value
This tells you how much % of your daily limit comes from one serving.
- 5% or less = Low (good for sodium, sugar, sat fat)
- 15% or more = High (good for protein, fiber, vitamins)
5. Ignore "Health" Claims
Front-of-pack claims — "Natural", "No Added Sugar", "Protein Rich" — are marketing. The back label tells the truth.
FoodAtEase Tip
Confused by the label? Just search for the product on FoodAtEase — we calculate everything and give you a simple verdict.
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