Supermarkets are filled with products claiming to be "light," "high in protein," "natural," or "0% fat." But behind these marketing claims, what do the labels actually say?
Learning to read a nutrition label is one of the most powerful skills you can develop for your health. In just 30 seconds, you can determine whether a product is genuinely good for you — or just good-looking on the shelf.
The Nutrition Facts Panel: Key Elements
1. Serving Size and Portions
All values on the label are given per 100g AND per serving. The serving size is often unrealistically small (e.g. 30g for chips). Always check the "per 100g" column for accurate comparisons.
2. Energy (Calories)
A simple benchmark:
- < 100 kcal/100g = low energy
- 100–300 kcal/100g = moderate
- > 400 kcal/100g = energy-dense (not always bad — nuts are 600 kcal but nutritious)
3. Protein
Look for products with at least 10 g per 100g if you want a good protein source. A "high protein" claim legally requires ≥20% of calories from protein.
4. Sugars
The "sugars" line shows all sugars, including naturally occurring ones. A helpful benchmark:
- < 5g/100g = low sugar
- 5–10g/100g = moderate
- > 10g/100g = high sugar — check the ingredient list
5. Fat and Saturated Fat
- Total fat: not all fat is bad (olive oil, nuts = healthy)
- Saturated fat: < 5g/100g is acceptable
- Trans fat (partially hydrogenated oils): avoid completely
6. Salt / Sodium
- < 0.3g salt/100g = low salt
- > 1.5g salt/100g = high salt
- If listed as sodium: multiply × 2.5 to convert to salt
The Ingredient List: The Real Truth
Ingredients are listed in descending order by weight. The first 3 ingredients make up the bulk of the product.
Red flags to watch for:
- Sugar (or any of its 56+ names) in the top 3 ingredients
- Partially hydrogenated oils (trans fats)
- Long list with many E-numbers and unrecognizable ingredients
- Multiple types of sugar (they split them to push each one further down the list)
Hidden Names for Sugar
Food manufacturers use over 50 different names for sugar. The most common: glucose syrup, fructose-glucose syrup, maltodextrin, dextrose, sucrose, lactose, corn syrup, barley malt, agave nectar.
Understanding NUTRI-SCORE
The NUTRI-SCORE is a simplified 5-level rating (A to E) based on the nutritional balance per 100g:
- A (green): favorable nutritional profile
- B (light green): good overall balance
- C (yellow): average nutritional quality
- D (orange): poor nutritional balance
- E (red): unfavorable nutritional profile
Limitation: NUTRI-SCORE doesn't account for degree of processing. A plain soda might score C while an ultra-processed "healthy" bar scores B.
The NOVA Classification (Degree of Processing)
| NOVA Group | Description | Examples |
|---|---|---|
| Group 1 | Unprocessed or minimally processed | Fruit, meat, eggs, legumes |
| Group 2 | Culinary ingredients | Olive oil, butter, salt, flour |
| Group 3 | Processed foods | Canned vegetables, cheese, smoked fish |
| Group 4 | Ultra-processed | Sodas, industrial pastries, ready meals, chips |
Research links high NOVA Group 4 consumption to increased risk of obesity, cardiovascular disease, and depression.
Marketing Claims to Be Wary Of
- "Light" or "Reduced fat": fat is often replaced with sugar to maintain flavor
- "Natural": no legal definition — means nothing specific
- "No added sugar": may still contain lots of naturally occurring sugars
- "Rich in fiber": could be isolated fiber added industrially, not from whole food
- "No preservatives": may contain other additives (colorings, emulsifiers)
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