We live surrounded by packaged foods. At the supermarket, it's easy to be swayed by attractive packaging, tempting claims, and images that convey health and freshness. However, the product's true contents are on the label—and knowing how to read and interpret food labels can be the difference between an informed choice and misleading consumption.
This article guides you, step by step, in the art of reading food labels with confidence and a critical mind.
Why is it important to know how to read labels?
Food labels are required by law and exist to protect consumers. Reading labels correctly helps you make more informed and healthier choices.
Knowing how to read food labels allows you to:
● Compare similar products.
● Assess the sugar, fat, salt and additive content.
● Understand claims like “sugar-free,” “high in fiber,” or “light.”
● Avoid allergens or unwanted ingredients.
● Choose more balanced foods that are aligned with your health goals.
How to interpret the nutritional table?
The nutrition facts label is one of the most important parts of food labels. It contains information such as:
● Energy value (kcal/kJ)
● Total lipids (or fats) and of which saturated
● Carbohydrates and of which sugars
● Proteins
● Salt
Practical tips when reading the nutritional table:
● Saturated fat: ideally <1.5g per 100g.
● Sugars: Aim for <5g per 100g. Added sugars increase the risk of metabolic diseases.
● Salt: recommended <0.3 g per 100 g (or <1.5 g per day).
● Fiber: the more, the better (>3 g per 100 g is a good reference).
● Energy value: adjust according to your calorie goals (weight control, mass gain, etc.).
Reading per 100g makes it easier to compare different products, even if the portions are different.
DGS Label Decoder: A Useful Tool
The General Directorate of Health offers a digital label decoder that helps you interpret and compare products. It's an excellent tool for anyone who wants to learn how to read food labels in a practical way.
Ingredient list: less is more
When reading labels, always check the ingredients list. They appear in descending order of quantity. A food that lists sugar, vegetable oil, or white flour right at the top of the list should be analyzed carefully.
Prefer products with:
● Short list of ingredients.
● Understandable and natural ingredients.
● Absence of unnecessary additives (colorants, flavor enhancers, artificial preservatives).
Avoid:
● Disguised sugars (glucose syrup, maltodextrin, fructose).
● Hydrogenated or partially hydrogenated fats.
● Excess of additives with a purely sensory function.
Allergens: pay close attention when reading labels
Knowing how to read food labels is essential for those with allergies or intolerances.
Allergen labeling is an essential public health protection measure. European legislation requires the clear and prominent indication of any ingredient or processing aid that may cause allergies or intolerances. These must be visibly highlighted in the ingredients list—usually in bold, underlined, or capitalized—to facilitate consumer identification.
The 14 mandatory allergens to be reported are: Gluten (wheat, rye, barley, oats, spelt, kamut and hybrids), Crustaceans, Eggs, Fish, Peanuts, Soy, Milk (including lactose), Nuts (almonds, hazelnuts, walnuts, cashews, pecans, Brazil nuts, pistachios, macadamia nuts), Celery, Mustard, Sesame seeds, Sulfur dioxide and sulfites (in concentrations >10 mg/kg or 10 mg/L), Lupin, Molluscs.
For those living with allergies or intolerances, this labeling is vital to prevent adverse reactions and ensure safety in daily nutrition.
Beware of nutritional and health claims
Expressions such as "rich in fiber", "fat-free" or "light" are regulated by law (Regulation (EC) No. 1,924/2006), but do not always mean that the product is healthy.
When reading labels with claims, remember:
● "Light" can refer to reduced calories, fat or sugar – but may contain more additives or sweeteners;
● "No added sugar" does not mean a complete absence of sugars – they may contain naturally occurring sugars;
● “Organic” refers to the method of production, not the nutritional profile.
Develop a critical mind and always read the nutritional table and the list of ingredients to confirm whether the claim corresponds to a real added value.
Front-of-pack labels: simplified nutrition label
Some products already voluntarily include simplified nutrition labels on the front of the package, such as:
● Nutritional traffic light – green, yellow or red depending on the salt, sugar, fat and energy content.
● Nutri-Score – scale from A (healthiest) to E (least healthy), based on a nutritional algorithm.
These systems help consumers make quick and informed choices, especially when it comes to processed products. However, they are no substitute for a thorough analysis of the nutritional information and ingredient list.
Practical examples: how to apply label reading in the supermarket
For this reading to be truly useful, it's important to apply it when making practical decisions. Let's look at some common supermarket examples:
1. “Natural” yogurts
● Two plain yogurts may look similar, but one of them may contain added sugar.
● Compare in the nutritional table:
Product A: 4.2 g of sugars per 100 g (only lactose from milk).
Product B: 10.8 g of sugars per 100 g (contains “sugar” in the ingredients list).
● Best choice: Product A, which only contains milk and lactic ferments with no added sugar.
2. Packaged bread
● The claim “rich in fiber” does not guarantee nutritional quality.
● Read the list of ingredients:
Bread A: wheat flour, sugar, vegetable oil, preservatives.
Bread B: whole wheat flour, rye flour, seeds, salt.
● Best choice: Bread B, with wholemeal flour as the first ingredient and no added sugar.
3. Vegetable drink
● Plant-based milks can vary immensely in nutritional quality.
● List of ingredients:
o Drink A: water, sugar, 3% almonds.
o Drink B: water, 8% almonds, no added sugar.
● Nutritional table:
o A: contains 6 g of sugar per 100 ml, B: only 0.2 g.
● Best choice: Drink B, has more nut content, no added sugars.
4. Breakfast cereals
● “Fitness” cereals are not always a healthy choice.
● Compare sugar and fiber:
Cereal A: 14 g sugar / 2 g fiber per 100 g.
Cereal B: 4 g sugar / 6 g fiber per 100 g.
● List of ingredients:
The first one has sugar as the second ingredient.
The second is made with whole oats and seeds.
● Best choice: Cereal B - favors fiber content and low sugar content.
Reading labels is an act of food citizenship
Reading food labels is more than a skill—it's a gesture of autonomy and awareness. By developing this critical eye, you begin to make decisions based on real information, not marketing. By training your critical eye, you go from being a passive consumer to an active agent of your health. This change begins with simple gestures: turning the packaging over, questioning claims, and comparing options.
With practice, knowing how to read food labels becomes second nature. This way, you'll make healthier choices that align with your values and goals.
Read About Health With Bioself
Did you enjoy this article? Read other content we've prepared for you on the Bioself blog ! There, you'll find information on health and well-being, and even some recipes to try at home. Enjoy.
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Aviso legal
This article is not intended to diagnose, treat, or replace medical advice. Its content is for informational purposes only. Consult a doctor or healthcare professional regarding any medical diagnosis or treatment options related to your health. The claims made about specific products in this article are not approved to diagnose, treat, cure, or prevent disease.
10
Julho
2025
