How to Read a Nutrition Label Without the Confusion

Ever picked up a product, turned it over and had no idea what you’re actually supposed to be looking at?

Protein. Sugar. Calories. Serving sizes. Ingredients.

Nutrition labels can feel confusing, but you don’t need to understand every number to make a more informed choice.

Here are a few simple things to look for next time you’re at the supermarket.

1. Check the serving size

Start here.

The nutrition panel will usually show you what’s in one serving and what’s in 100g or 100mL.

The important thing to remember is that the suggested serving size might not be the amount you actually eat.

Our tip: If you’re comparing two similar products, look at the per 100g column. It makes comparing them much easier.

2. Look at the protein

Protein can help make meals and snacks more satisfying, so it can be a useful number to check.

For example, if you’re choosing between two yoghurts, wraps or snack options, compare the protein per 100g.

But remember, not everything you eat needs to be high in protein. It’s about what you’re getting across your whole day.

3. Check the fibre

Fibre is another useful one to look at, particularly when choosing things like:

• Bread
• Wraps
• Cereals
• Crackers

If you’re comparing two similar options, choosing the one with more fibre can be a simple way to increase your intake.

4. Look at sugar — but don’t panic about it

The “sugars” number doesn't always mean sugar has been added to the product.

Foods like fruit and dairy naturally contain sugar too.

If you want to know more about where the sugar is coming from, check the ingredients list.

5. Check the ingredients

Ingredients are listed from the largest amount to the smallest amount by weight.

That means the first few ingredients give you a good idea of what makes up most of the product.

And remember: a long ingredients list doesn’t automatically mean a product is unhealthy.

What matters more is what’s actually on that list. We love products made with ingredients you recognise, the kind you could easily find and buy at the supermarket yourself.

The easiest way to compare two products

Standing in the supermarket trying to decide between two options?

Keep it simple.

Turn them over → find the per 100g column → compare.

Depending on what you're buying, look at the protein, fibre, sugar and sodium and choose the option that best suits you and your goals.

You don't need to find the “perfect” product.

Your questions, answered

Should I use per serve or per 100g?
Use per 100g when comparing products. Use per serve when you want to understand what's in the portion you're actually eating.

Should I always choose the option with fewer calories?
No. Calories are only one part of the picture. Look at what else the food provides, including protein and fibre.

Does more protein always mean better?
Not necessarily. Protein is important, but not every food needs to be high in protein. Think about what you're eating across your whole day.

Does sugar on the label mean added sugar?
Not always. The total can include naturally occurring sugars found in foods such as fruit and dairy. The ingredients list can give you more context.

Does a long ingredients list mean I should avoid it?
No. Instead of counting ingredients, look at what the main ingredients actually are.

Keep it simple

Nutrition labels aren't there to tell you whether a food is “good” or “bad.”

They're simply a tool to help you understand what you're eating and make choices that work for you.

Next time you're comparing products, remember:

Check the serving size. Compare per 100g. Look at protein and fibre. Check the ingredients.

You don't need to overthink the rest.