Understanding Food Labels in the UK: A Beginner's Guide

Learning to read and interpret mandatory UK nutrition labelling information

Why Food Labels Matter

Food labels provide standardized information about the nutritional content of packaged products. Understanding how to read them helps you make informed decisions about the foods you choose and understand their composition.

Front of Package Information

UK food labels typically display key information on the front of the package:

Traffic Light System (Optional)

Some manufacturers use a color-coded system showing whether a food is high, medium, or low in specific nutrients (fat, saturated fat, sugar, salt). This provides a quick visual reference, though it's optional.

Nutrition Information Box

This is the standardized section required on most packaged foods.

Reading the Nutrition Information Panel

The nutrition information box provides detailed nutritional data, typically showing information per 100 grams and per serving.

Energy (Calories)

Listed in kilocalories (kcal) or kilojoules (kJ). This tells you the energy content of the food. One serving might contain, for example, 150 kcal.

Fat

Total fat content is listed, with saturated fat shown separately. This helps you understand both total fat and the type of fat in the product.

Carbohydrates

Total carbohydrates are listed, with sugars shown separately. This helps you identify foods high in added sugars versus those containing complex carbohydrates.

Protein

The protein content helps you understand the food's protein contribution to your daily intake.

Salt

Listed in grams, often shown as equivalent sodium content. This helps you monitor salt intake.

Understanding Serving Sizes

Nutrition information is typically provided per 100 grams and per serving. Understanding serving sizes is important:

• Compare the serving size listed to how much you actually consume
• If you eat double the serving size, double the nutritional values
• Serving sizes can vary between similar products

Ingredient Lists

Below the nutrition information panel, you'll find the ingredient list:

• Ingredients are listed in descending order by weight
• The first ingredient is present in the largest quantity
• This helps you understand what the product is actually made from
• Look for familiar, recognizable ingredients versus highly processed additives

Allergen Information

Foods containing major allergens (nuts, shellfish, gluten, eggs, milk, soy, etc.) must be clearly labeled. This is crucial for people with allergies or intolerances.

Storage and Use Information

Labels include:

• Best Before: Indicates quality (not safety)
• Use By: Important for food safety
• Storage Instructions: How to keep the product properly

Practical Tips for Label Reading

When shopping or choosing foods:

• Compare nutrition panels of similar products to make informed choices
• Check serving sizes when comparing products
• Look at the ingredient list to understand what you're consuming
• Use labels to identify foods high in particular nutrients (sugar, salt, fiber)
• Pay attention to both nutrition information and ingredient quality

What Labels Don't Tell You

Food labels provide useful information but don't show:

• The overall quality of the food
• How the food was produced or sourced
• Processing methods
• How the food will affect your individual body
• Whether the food supports your personal health goals

Using Labels Effectively

Labels are tools for understanding food composition, not rules to follow. They help you make choices aligned with your preferences and eating patterns. Different people prioritize different things—some focus on sugar content, others on fiber, others on protein.