The fast reading order
- Check serving size and servings per package.
- Compare calories or energy for the amount you will actually eat.
- Review nutrients you want to limit or increase.
- Read ingredients and allergen information separately.
Why serving size comes first
The FDA explains that serving size is not a recommendation of how much to eat. It tells you the amount represented by every number on the panel. If you eat two servings, calories and nutrient amounts generally double.
Do not compare mismatched portions
One package may list values per serving while another shows values per 100 grams. Convert them to the same amount before deciding which product better fits your needs.
What the main sections tell you
| Section | Question to ask |
|---|---|
| Serving size | How much food do these numbers represent? |
| Calories / energy | How much energy is in the amount I will eat? |
| % Daily Value or reference intake | Is this relatively low or high for the labelled nutrient? |
| Ingredients | What is the product made from, and in what order? |
| Allergens | Does it contain or potentially contact something unsafe for me? |
Daily values and front-of-pack labels
On US labels, the FDA’s general guide says 5% Daily Value or less per serving is low and 20% or more is high. Other countries use different reference values and front-of-pack systems. Use these as comparison tools, not as personalised medical advice.
Added sugars, total sugars and salt
US labels separately identify added sugars, while EU declarations require energy, fat, saturates, carbohydrate, sugars, protein and salt. “Sugars” and “added sugars” are not identical concepts. Compare labels that use the same system and serving basis.
Ingredients can answer what the panel cannot
Nutrition numbers do not reveal every ingredient or allergy risk. Australia’s Department of Health notes that ingredients are listed from highest to lowest weight and labels must identify relevant allergens. Always read the ingredient and allergen sections when they matter to you.
A practical comparison checklist
- Compare the same quantity or realistic portion.
- Check whether the container holds more than one serving.
- Look beyond marketing phrases on the front.
- Review nutrients according to your needs and professional advice.
- Check ingredients, allergens, dates and storage instructions.