Understand what’s on the label.

Compare similar foods and explore what the numbers tell you.

Practical skillsLearn · Try · Apply

TRY IT • PUT KNOWLEDGE INTO PRACTICE

Decode a label yourself

Enter values per 100g of a solid food to explore the low, medium and high categories.

Total sugars (g per 100g)Salt (g per 100g)

For solid foods only; drinks have different criteria. This compares sugar and salt, not the overall nutritional value or the full front-of-pack labelling rules.

NHS food label guidance

Why Food Labels Matter

Food labels provide important information about what’s in your food. Learning how to read them helps you make informed choices and avoid hidden sugars, salt, and unhealthy fats.

💡 Tip: You don’t need to understand everything—just focus on a few key areas.

The Traffic Light System

Many food products use colour-coded labels to help you quickly understand how healthy they are.

🟢 Green

Low – a healthier choice

🟡 Amber

Medium – okay in moderation

🔴 Red

High – limit these foods

💡 Tip: Try to choose more greens and fewer reds when comparing products.

What Should You Check?

Calories – how much energy the food provides
Sugar – high amounts can affect health
Salt – too much increases blood pressure
Fat – focus on healthier (unsaturated) fats

⚠️ Some foods that seem “healthy” can still be high in sugar or salt—always check the label.

Per 100g vs Per Portion

Labels often show values per 100g and per portion.

Per 100g – best for comparing products
Per portion – shows what you actually eat

💡 Tip: Use the 100g column when comparing two similar foods.

Ingredient Lists

Ingredients are listed from highest to lowest quantity.

If sugar or fat is near the top, the product contains a lot of it
The number of ingredients alone does not tell you how nutritious a food is
Watch out for different names for sugar (e.g. glucose, syrup)

💡 Tip: Compare nutrients, ingredients and any allergen information together. Familiarity with ingredient names is not a nutrition score.

Quick Example

Imagine you're choosing between two ready meals after a long day. They look similar—but one has red sugar and salt labels. That small difference can have a big impact on your health over time.

One has green for sugar and salt
The other has red for sugar

The healthier choice is the one with more green indicators—even if both seem similar at first glance.

Try It Yourself

Which product is the healthier choice?

Quick Label Decoder

Low Sugar: ≤ 5g per 100g

High Sugar: > 22.5g per 100g

Low Salt: ≤ 0.3g per 100g

High Salt: > 1.5g per 100g

💡 Tip: Use these numbers when labels don’t show traffic lights.

Key Takeaway

Food labels don’t have to be confusing. Focus on colours, key nutrients, and simple comparisons to make better choices quickly.

← Back Next: Portion Control →

ONE SMALL STEP

Take it into your day

What will you try?

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