How to Read Nutrition Labels Without the Headache

Nutrition labels are designed to inform, but they often end up confusing. Wacky portions, incomprehensible percentages, long ingredient lists... This guide teaches you how to extract the 5 pieces of information that actually matter in less than 10 seconds.

Steps

1

Check the serving size

This is the number one trap. A bag of chips might display 130 kcal, but for a 30g serving when the bag is 150g. Before reading anything else, check if the values are for 100g or per serving. Always compare based on 100g to be able to compare products with each other.

2

Read the energy line

Calories (kcal) give a quick overview. For a main course, aim for 400-600 kcal per serving. For a snack, 100-200 kcal. A product exceeding 250 kcal per 100g is considered high-calorie. These benchmarks save you from having to analyze every nutrient in detail.

3

Decipher the macronutrient breakdown

Three lines matter: protein, carbs (of which sugars), and fats (of which saturated). A good product has a high protein-to-calorie ratio. For carbs, the sugar proportion should stay under 25% of total carbs. For fats, saturated should not exceed one-third of the total.

4

Spot hidden sugars

Sugar hides under thirty different names: dextrose, maltodextrine, glucose-fructose syrup, invert sugar, fruit juice concentrate... If the "of which sugars" line exceeds 10g per 100g in a product that isn't a fruit or dessert, be wary. A tomato sauce with 12g of sugar per 100g is 3 cubes of sugar per serving.

5

Look at the ingredient list order

Ingredients are listed by descending weight. If sugar, palm oil, or an additive appears in the first 3, put the product back. A good ham starts with "pork ham," not "water, starch." The simple rule: the fewer ingredients, the better.

Labeling requirements in Europe

The European INCO regulation (1169/2011) requires all pre-packaged products to display energy, fats, saturated fatty acids, carbohydrates, sugars, proteins, and salt per 100g or 100ml. The Nutri-Score (A to E) is optional in France but adopted by most brands. Allergens must be highlighted in the ingredient list, usually in bold. Knowing these requirements helps you spot products playing in the gray areas.

The 5% / 15% rule

This simple rule keeps you from going crazy with numbers. If a nutrient represents less than 5% of the daily value per serving, it's low. If it's more than 15%, it's high. Apply this to salt, sugars, and saturated fats: you want to stay under 5%. Apply this to fiber and protein: you want to exceed 15%. In France, reference values are based on 2000 kcal/day for an adult.

Marketing claims vs nutritional reality

"Low fat," "source of protein," "high in fiber": these terms are regulated but often misleading. A "low-fat" product simply has 30% less fat than the original version—if it had 30g, it now has 21g, which is still high. "No added sugar" doesn't mean sugar-free: a fruit juice can contain 40g of natural sugars per bottle. Always read the nutrition table, never the front of the pack.

FoodCraft Tip

FoodCraft tracks all macros automatically

Each recipe in FoodCraft displays precise macronutrients per serving, calculated from our database of 1907 verified ingredients. No more deciphering labels: values are clear, per actual serving, and adaptable to your personal goals.

Frequently asked questions

Are the nutrition facts on labels reliable?
They are indicative with a legal tolerance of 20%. For industrial products, it's generally quite accurate. For artisanal products or prepared meals, the margin of error may be larger. It's reliable enough to guide your daily choices.
Is Nutri-Score A always healthy?
Not always. Nutri-Score compares products within the same category. An olive oil will be rated C or D because it's fat, but it's an excellent food for your health. Use Nutri-Score to compare two similar products, not different categories.
What's the maximum amount of salt per day?
The WHO recommends less than 5g of salt per day (about one teaspoon). Most people consume 8 to 10g. On a label, watch out for products above 1.5g of salt per 100g: that's considered high.
Should you avoid all additives?
No, not all additives are harmful. Citric acid (E330) is simply lemon juice. Tocopherols (E306) are vitamin E. Be especially wary of nitrites (E250), azo dyes (E102, E110), and excessive artificial sweeteners.
How to compare two products quickly?
Always compare values per 100g. Look at three things in this order: calories, the protein-to-calorie ratio, and sugar levels. In 5 seconds, you'll know which product is the better choice.

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