How to read a food nutrition label

By the FreeAllTool team · Updated October 28, 2026

Packaged foods carry a nutrition information panel that tells you how much energy, fat, sugar, salt and other nutrients they contain. Learning to read it takes a few minutes and makes it much easier to compare products in the shop.

Start with the serving size

Many labels show values both per serving and per 100 g (or 100 ml). The serving size is chosen by the manufacturer and may be smaller than the amount you actually eat. If a packet of biscuits lists a serving as two biscuits and you usually eat six, multiply the per-serving values by three.

Use per 100 g to compare products

Because serving sizes differ between brands, the per 100 g column is the fairest way to compare two similar products, for example two breakfast cereals or two brands of namkeen.

Key numbers to check

Energy. Shown in kilocalories (kcal) and sometimes kilojoules (kJ). It tells you how much energy the food provides.
Total fat and saturated fat. Diets high in saturated fat are linked with higher cholesterol. Also look for trans fat, which is best kept as low as possible.
Sugars and added sugars. Some labels separate sugars naturally present, such as in milk or fruit, from sugar added during processing.
Sodium or salt. Too much salt is linked with high blood pressure. Packaged snacks, sauces and instant noodles can be surprisingly high.
Protein and dietary fibre. Both help you feel full. Wholegrain products usually contain more fibre.

Read the ingredients list

Ingredients are listed in order of quantity, largest first. If sugar or oil appears near the top, it is a major part of the product. Sugar can appear under several names, such as glucose, dextrose, maltodextrin, invert syrup or jaggery.

Check symbols and dates

In India, a green dot in a square marks vegetarian food and a brown symbol marks non-vegetarian food. Look at the “best before” or “use by” date and storage instructions too.

Keep it in perspective

One label does not make a diet healthy or unhealthy. Use labels to make better swaps over time. For personalised advice, especially if you have a medical condition, speak to a doctor or registered dietitian.