How to read food labels

On the label, the maker has to give real data, while the front of the pack is often just advertising. You only need to know where to look. Here are the basics of EU labels, without the panic.

Information checked on 2026-09-30. General information, not medical advice. How we calculate

In short: compare per 100 g, read the ingredients list (the biggest ingredient comes first), look at sugar and salt, and check the front-of-pack claims against the back.

The nutrition table: per 100 g and per portion

On prepacked food in the EU the label has to show energy (kJ and kcal), fat, of which saturates, carbohydrate, of which sugars, protein and salt. All of it is given per 100 g or 100 ml of the product. Figures per portion can be added, but that’s voluntary.

  • Compare two products per 100 g. The maker picks the portion, and one brand’s “portion” is 30 g while another’s is 60 g.
  • Do the sum for your own portion. If you eat a whole 200 g pack, you’re getting double the per-100 g calories.
  • Dry or cooked? On pasta, rice and grains the numbers are usually for the dry product. Once cooked, they soak up water, and 100 g of cooked food has far fewer calories.

Energy: kJ and kcal

Calories (kcal) and kilojoules (kJ) are the same measure in different units: 1 kcal is about 4.2 kJ. So a product with 1,000 kJ per 100 g has roughly 240 kcal. Don’t worry about small mismatches, that’s just rounding.

Sugar: where it hides

The “of which sugars” line adds up natural sugars (fruit, milk) and added sugar together. EU labels don’t need a separate “added sugar” line, so you have to look for added sugar in the ingredients list: sugar, glucose or fructose syrup, honey, fruit juice concentrate and the like. The World Health Organization recommends keeping free sugars under 10% of daily energy.

Salt and sodium

The label shows salt. If you ever see sodium, salt = sodium × 2.5. The World Health Organization recommends adults have less than 5 g of salt a day, roughly a level teaspoon for the whole day’s food, not just what you add yourself. A lot of it is already in bread, processed meat, cheese, tinned food and sauces.

Fibre and protein

A fibre line is voluntary in the EU, so it may be missing. Protein is required. To see which product has more protein, compare per 100 g again. To find out how much you need, try our protein calculator.

The ingredients list

Ingredients are listed in descending order by weight, so the biggest comes first. If sugar or oil is at the start of the list, that’s what the product is mostly made of. A long list isn’t automatically bad (a stock cube can have many spices), but it shows you what the product is really made of. Allergens are highlighted in the list, and there’s more in our allergy guide.

Claims on the front of the pack

  • “Light” / “reduced”: under EU rules it means at least 30% less of something (fat, sugar, calories) than a similar product. Plenty of the thing that wasn’t reduced can still be there.
  • “No added sugar”: the maker hasn’t added sugar, but natural sugar can be there (in juice, for example).
  • “Sugar-free”: no more than 0.5 g of sugar per 100 g or 100 ml.
  • “Low fat”: no more than 3 g of fat per 100 g. “Low sugar”: no more than 5 g of sugar per 100 g.
  • Photos, “natural”, “farmhouse”: these aren’t ingredients. Only the back of the pack tells you what’s inside.

“Best before” and “use by”

“Best before” is a quality date: after it the food may lose flavour or texture, but if it has been stored properly it’s often still safe. “Use by” is a safety date, found on foods that spoil quickly (meat, fish, fresh salads). Don’t eat the food after it.

When to ask a doctor

If you have an allergy, coeliac disease, diabetes or another health condition, a label may not be enough. Ask your doctor or a dietitian what is right for you. This guide is general information, not medical advice.

To make it easier. Dumpli Plus has a barcode scanner: scan a pack and get calories, protein and an allergen check. The data comes from the community database Open Food Facts and can contain mistakes, so the pack is always the truth. The app is still being tested; the waiting list is on the app page. About the app → · Calories in foods

Frequently asked questions

Should I look at per 100 g or per portion?

To compare two products, use per 100 g: it’s always the same yardstick. The manufacturer picks the portion size, and it can be much smaller than what you actually eat. To work out what you’ll eat, look at the portion and do the sum yourself.

How do I convert sodium to salt?

Salt = sodium × 2.5. EU labels normally show salt already, but you’ll sometimes see sodium. The World Health Organization recommends adults have less than 5 g of salt a day.

Does “no added sugar” mean there is no sugar?

No. It means the maker hasn’t added sugar or sugar-containing ingredients (like syrup), but natural sugars, from fruit or milk for example, can still be in there. The real amount is on the “of which sugars” line.

Can I eat food after its “best before” date?

“Best before” is about quality: the food can be safe after it, if the pack is intact and it’s been stored properly. “Use by” is about safety: don’t eat the food after that date, even if it looks and smells fine.

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