Reading a nutrition label

3 min read

Nutrition labels usually show values two ways: per 100 g (or 100 ml) and per serving. The per-100 figure is best for comparing two products fairly, while the per-serving figure matches what you actually eat — check how big that serving is, as it is often smaller than the amount most people have.

Look at calories (energy), then the macros: fat, carbohydrates (with sugars shown separately), fibre, protein and salt. 'Of which sugars' includes both natural and added sugar. Salt on the label is sodium × 2.5, so if only sodium is listed you can convert it.

The ingredients list is ordered by weight, most first. If sugar, salt or a fat appears near the top, the product is high in it. Many countries also use front-of-pack colour codes (green/amber/red) as a quick guide.

When you log a food, enter the amount you actually had and let the app scale the macros. This is general wellbeing information, not personalized dietary advice; a doctor or registered dietitian can tailor guidance to you.