How to Read Food Labels for Healthier Everyday Choices

Introduction

Learning how to read food labels can help you make more informed choices when shopping for groceries. Food packaging often includes information about ingredients, portion sizes, energy, nutrients, allergens and storage instructions. Understanding these details can help you compare similar products and choose foods that suit your preferences and nutritional needs.

For shoppers across Europe, packaged food labels follow specific rules, although requirements can vary by product type and market. Understanding common label terms can make supermarket shopping less confusing.

This guide from NewLife Health Vitamins explains how to check ingredients, compare nutrition information, understand food claims and make practical choices without assuming that one product is automatically healthier because of its packaging.

1. Start With the Ingredients List

The ingredients list tells you what a packaged food contains. In the European Union, ingredients are generally listed in descending order by weight as used in the manufacture of the food.

This means ingredients appearing near the beginning usually make up a larger proportion of the product than those listed later.

When checking a label:

Look at the first few ingredients to understand the product’s main components.
Check whether whole grains, vegetables, legumes or other ingredients you want are included.
Look for ingredients you need to avoid because of an allergy or dietary preference.
Check for added sugars, oils, salt and flavourings when these matter to your choices.
Compare similar products rather than judging a food by one ingredient alone.

For example, when comparing breakfast cereals, check the grain ingredients, fibre, sugars and serving size instead of relying only on front-of-pack phrases such as “natural” or “multigrain.”

Ingredients are not automatically good or bad in isolation. The overall food, quantity consumed and place it has in your diet also matter.

For official EU information, visit the European Commission’s food labelling guidance.

2. Understand the Nutrition Declaration

Many prepacked foods in the EU display a nutrition declaration showing the amount of energy and selected nutrients in the food.

Common entries include:

Energy: Usually shown in kilojoules (kJ) and kilocalories (kcal).
Fat: The total amount of fat.
Saturates: The amount of saturated fat included in total fat.
Carbohydrate: The total amount of carbohydrate.
Sugars: The amount of sugars included in total carbohydrate.
Protein: The amount of protein.
Salt: The amount of salt declared for the product.

These values can help you compare similar products and understand what a serving contributes to your overall diet.

A food with a lower value for one nutrient is not necessarily the best choice in every respect. For example, two breakfast cereals may differ in fibre, added ingredients, serving size and taste, even if their energy content is similar.

Use the nutrition declaration as one part of your decision rather than the only factor.

3. Compare Values Per 100 g or 100 ml

One of the most useful label-reading habits is comparing products using the same reference quantity.

In the EU, nutrition declarations commonly provide values per 100 g for solid foods or per 100 ml for liquids. Some products also display values per serving.

The per-100-g or per-100-ml information can make comparisons easier because serving sizes may differ between brands.

Example: Comparing two breakfast cereals

The following figures are illustrative only, not actual product data.

Nutrient per 100 g	Cereal A	Cereal B
Energy	370 kcal	390 kcal
Sugars	8 g	15 g
Fibre	9 g	5 g
Salt	0.3 g	0.5 g

In this example, Cereal A has less sugar and salt and more fibre, while its energy value is also lower. That may make it a suitable choice for someone prioritising those characteristics.

However, your decision should still consider ingredients, serving size, dietary needs, allergies, price and taste.

When comparing packaged foods, make sure you compare like with like.

4. Check Sugars and Salt

Sugars and salt are useful details to consider when comparing foods.

Understanding sugars

The nutrition declaration’s “sugars” value generally includes both naturally occurring sugars and sugars added during production.

For example, plain yoghurt contains naturally occurring lactose, while a flavoured yoghurt may contain additional sugar. The total sugars figure alone does not always tell you how much sugar was added.

Check the ingredients list as well as the nutrition declaration.

Ingredients such as sugar, glucose syrup, honey and certain fruit concentrates can contribute sugars, but their presence needs to be considered in the context of the whole product.

Understanding salt

Salt is commonly listed in grams. Compare similar products, especially packaged soups, sauces, breads, ready meals and processed meats.

Choosing products with less salt can help you manage your overall salt intake. The right choice will depend on the food, your overall diet and any specific dietary advice you have received.

The World Health Organization’s healthy diet guidance provides further information about limiting excess salt and free sugars as part of a balanced diet.

5. Look for Fibre and Whole-Grain Ingredients

Fibre is an important consideration when choosing everyday foods.

Foods such as oats, wholegrain bread, beans, lentils, vegetables, fruit, nuts and seeds can contribute fibre to your diet.

When comparing breads or cereals:

Check whether wholegrain ingredients appear in the ingredients list.
Compare the fibre values per 100 g.
Consider whether the food also contains ingredients you want to limit.
Look at the product as a whole rather than relying only on colour or appearance.

Brown bread is not always wholegrain, and a dark colour does not automatically mean that a product contains more fibre. The ingredients list and nutrition declaration provide more useful information.

Increasing fibre intake gradually and drinking appropriate amounts of fluid may be helpful when changing your eating habits. Individual needs differ, so follow professional guidance if you have a condition requiring a specific diet.

6. Understand Nutrition and Health Claims

Food packaging may include statements such as:

“Source of fibre”
“High in protein”
“Low in sugar”
“Reduced fat”
“With added vitamins”

These statements do not all mean the same thing. In the EU, nutrition claims are subject to specific conditions.

For example, a “reduced” claim refers to a comparison with similar products and has applicable requirements. A claim that a food contains added vitamins does not automatically mean that the product is necessary for everyone.

Health claims are also regulated. A claim on a food label should not be interpreted as a promise that the product will prevent or cure a disease.

Be careful with vague marketing language such as “clean,” “superfood” or “guilt-free.” Such phrases may sound appealing, but they do not replace the ingredients list and nutrition declaration.

You can learn more from the European Commission’s guidance on nutrition and health claims.

7. Check Allergens Carefully

If you have a food allergy or need to avoid a specific ingredient, allergen information deserves particular attention.

EU food information rules require the presence of specified allergens to be emphasised in the ingredients list when they are used as ingredients.

Depending on the product, relevant allergens can include:

Cereals containing gluten.
Milk.
Eggs.
Peanuts.
Nuts.
Soybeans.
Fish.
Crustaceans.
Sesame.
Mustard.

This is not a complete list of all regulated allergens.

Also check precautionary statements such as “may contain.” These statements can be important for people with allergies, but their meaning depends on the product and manufacturer.

If you have a serious allergy, do not rely on general assumptions about a food or brand. Read the current package carefully and contact the manufacturer if the information is unclear.

8. Check Expiry Dates and Storage Instructions

Food labels can also help you determine how to store products and understand date markings.

Two common date terms have different meanings:

Use by: Relates to food safety. Follow the date and storage instructions, and do not eat food after its use-by date.

Best before: Relates primarily to quality. After this date, the food may lose some of its quality, although it may still be safe if it has been stored correctly and the packaging remains suitable.

Always follow the product’s specific storage instructions. Once a package is opened, the label may provide additional guidance such as refrigeration or consumption within a stated period.

Understanding these differences can help you store food more safely and reduce avoidable waste.

9. How to Read Labels on Vitamins and Food Supplements

Food supplements have different labelling considerations from ordinary packaged foods. If you are shopping for vitamins or NeoLife products, read the specific supplement label carefully.

Check:

Product name and purpose: Understand what type of supplement you are considering.
Ingredients: Check vitamins, minerals, other ingredients and possible allergens.
Amount per serving: Review the quantity of each nutrient rather than just the product name.
Recommended daily use: Follow the instructions provided on the label.
Warnings and precautions: Look for age restrictions, pregnancy warnings or other relevant advice.
Expiry date and storage: Ensure the product is within date and stored as directed.
Responsible claims: Be cautious of promises to cure diseases or guarantee dramatic results.

Do not assume that two supplements with similar names have identical ingredients or strengths. Formulations and product availability can vary between markets.

For more detailed advice, read our related guide: How to Read Vitamin and Supplement Labels Before Buying.

You can also consult the European Commission’s information about food supplements.

10. A Simple Food Label Checklist for Your Next Shopping Trip

Use this quick checklist when comparing packaged foods.

Read the ingredients list.
Check the nutrition declaration per 100 g or 100 ml.
Compare sugars, salt, fibre and other nutrients relevant to your needs.
Review allergens and precautionary statements.
Check storage instructions and date markings.
Treat front-of-pack marketing claims as a starting point, not the whole story.
Compare similar products based on your budget and preferences.
For supplements, check the nutrient amounts, recommended use and warnings.

You do not need to analyse every label in detail. Start with the information most relevant to your household, then build confidence as you shop.

Frequently Asked Questions

1. What is the first thing to check on a food label?

Start with the ingredients list and nutrition declaration. Check the product’s main ingredients, serving information and nutrients relevant to your needs.

2. Is a product labelled “natural” always healthier?

No. “Natural” does not automatically mean that a product is more nutritious or suitable for everyone. Check the ingredients, nutrition information and overall role of the food in your diet.

3. Why should I compare foods per 100 g?

Comparing per 100 g or 100 ml makes it easier to compare similar products when their recommended serving sizes differ.

4. Does the sugars figure show only added sugar?

No. The total sugars figure generally includes naturally occurring sugars as well as added sugars. Check the ingredients list for more context.

5. What does “best before” mean?

It primarily indicates the period during which the food is expected to retain its intended quality. It differs from a “use by” date, which relates to food safety. Always follow the product’s storage instructions.

6. Are vitamin supplements regulated in Europe?

Food supplements are subject to relevant EU and national rules, including labelling requirements. Requirements and market arrangements can vary, so check the product label and applicable guidance for your country.

7. Can food supplements cure nutritional deficiencies or diseases?

Supplements may help address certain nutritional needs when appropriately used, but they should not be treated as guaranteed cures. Suspected deficiencies or health concerns should be discussed with a qualified healthcare professional.

Conclusion

Learning how to read food labels can help you shop with greater confidence. By checking ingredients, comparing nutrition information, reviewing allergens and understanding date markings, you can make choices that better match your dietary needs and preferences.

Remember that no single number or marketing claim tells the whole story. Consider the complete product, your overall diet, your budget and how the food fits into your everyday life.

For vitamins and food supplements, check nutrient amounts, directions, warnings and local availability before purchasing.

Explore NeoLife Products

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Disclaimer

This website is operated by an independent distributor and is not the official NeoLife corporate website unless expressly stated. It is not endorsed by or affiliated with Google or Facebook/Meta. This article is for general educational purposes and is not a substitute for personalised medical advice, diagnosis or treatment. Food supplements should not be used as substitutes for a varied, balanced diet and a healthy lifestyle. Always read product labels and consult an appropriate healthcare professional if you have questions about supplement use.

How to Read Food Labels | A Healthy Shopping Guide