How to Read Food Labels to Eat Better

Nowadays, most of the foods we consume come packaged. From cereals to sauces, yogurts, and plant-based drinks, nutritional labeling is a key tool for understanding what we're eating. However, these labels often seem written in a foreign language, with technical jargon, confusing percentages, and endless lists of ingredients. Learning to read them correctly can make a big difference to our health.

Nutritional information and ingredients in supermarket food.

Why is it important to read labels?

Nutritional labels aren't just a legal formality: they're an essential source of information so you can make more informed decisions about your diet. Reading them allows you to:

  • Detect hidden sugars and fats.
  • Avoid ultra-processed ingredients or unnecessary additives.
  • Compare products with each other.
  • Monitor your sodium, calorie, and allergen intake.

Informed shopping is the first step toward a healthier diet.

Start with the ingredient list.

This section reveals much more than it seems. Ingredients are ordered from highest to lowest quantity, meaning the first is the most abundant in the product.

  • The shorter the better: if a product has more than 10 ingredients, especially if there are names you don't recognize, it's probably ultra-processed.
  • Avoid hidden sugars: they may appear with names like glucose syrup, maltodextrin, dextrose, invert sugar, etc.
  • Beware of trans fats: even if they are present in small amounts, they may appear as "partially hydrogenated vegetable oil."
  • Ingredients that do add up: fiber (such as inulin or bran), vegetable proteins, natural ferments, plant extracts, or functional ingredients.

The Nutrition Facts Panel: What the Numbers Mean

The panel usually shows the values per 100 grams or milliliters, and sometimes also per serving. Always compare products per 100 g/ml for a clearer reference.

The main elements to observe:

Calories

They're not the only important factor, but they are a basic guideline. Be careful with "light" products that actually have a lot of calories per serving.

Fats (and saturated fats)

Look for products low in saturated fat (less than 1.5g per 100g is ideal). Avoid those containing trans fats.

Sugars

A product with more than 5g of sugar per 100g is not low in sugar. If it's over 10g, it's probably a sweet or sugary product.

Salt (or sodium):

A salt content of more than 1.5g per 100g is considered high. Opt for products with low sodium or plant-based alternatives like samphire salt.

Fiber

A good product should have at least 3g of fiber per 100g. Fiber is key for gut health and metabolism.

Protein

Not all products need to be high in protein, but if it's a main food (such as a plant-based drink or a bar), make sure it exceeds 5g per serving.

Nutrition information on a package of ultra-processed food.

Pay attention to serving sizes.

A common industry trick is to indicate values per very small "serving," to make the product appear healthier than it is. For example, a soft drink may indicate values per 100ml, when the bottle contains 500ml.

Always calculate the actual amount based on what you're going to consume, and keep in mind that a serving is often only part of the package.

Labels can be confusing

Often, claims or messages on the front of the package can give a false sense of health:

  • “Light” or “low-fat”: may have more sugar to compensate for the taste.
  • “Natural”: does not mean healthy or unprocessed.
  • “No added sugar”: May contain large amounts of natural sugars (such as concentrated fruit purees).
  • “High in…”: Check what “high in fiber, calcium, etc.” means compared to other similar products.

Don't be misled by marketing alone. The real information is on the back.

Final tips to improve your choices.

  • Compare brands: Two whole-grain breads can be very different in terms of sodium, sugars, or additives.
  • Opt for less processed products: If you can recognize all the ingredients without having to search online, that's a good sign.
  • Avoid products that say “flavored with…”: they are usually full of artificial enhancers.
  • Make it a habit: It may be slower at first, but with practice, interpreting labels becomes automatic.

Conclusion

Reading food labels is an empowering tool. It's not about obsessing, but about choosing with knowledge, avoiding marketing traps, and prioritizing what really matters: the ingredients, nutrients, and product quality. The more we know, the harder it will be to be sold things we don't need. Your health begins with your shopping. And a good purchase starts with reading the label carefully.

Nutrition and ingredient label on a bottle of milk

Written by Sara Montaner. We rely on AI technology.

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