Reading Food Labels: 5 Numbers That Actually Matter

Why Most People Read Labels Wrong

Most shoppers only glance at the front of the package — words like "natural," "no added sugar," or "fitness" catch the eye. Unfortunately, these claims are legally close to meaningless. The real information hides on the back, in the ingredient list and the nutrition facts table. Here are five numbers you can learn to check in about 15 seconds.

1. Sugar Per 100g — Not Per Serving

Manufacturers love listing calories and sugar "per serving," and that serving size is often artificially small (say, 30g of dry cereal instead of the 60g you'd actually pour). To compare products fairly, always check the "per 100g" or "per 100ml" column instead.

• Low sugar: up to 5g per 100g
• Medium: 5–22.5g per 100g
• High: over 22.5g per 100g

Added sugar can hide behind 50+ different names: glucose-fructose syrup, maltodextrin, agave nectar, rice syrup, fruit juice concentrate. If an ingredient list contains several of these at once, the total sugar load is simply split across multiple names to look smaller.

2. Fiber: The Number We Usually Skip

Most people eat roughly half the fiber they need (the general recommendation is about 25–30g per day). When choosing bread, cereal, or pasta, look for at least 3g of fiber per 100g — ideally over 6g. That's a strong sign the product is less processed and will keep you fuller for longer.

A Quick Practical Test

Compare two loaves of bread: if one has 2g of fiber and the other has 7g per 100g, the second is almost always the better everyday choice, even if it costs a bit more.

3. Ingredient Order Isn't Random

By law, ingredients are listed in descending order by weight. That means the first three ingredients make up the bulk of the product. If you're buying "fruit yogurt" and the first ingredient after milk is sugar, with actual fruit listed fifth, the name doesn't match the reality.

• Check whether the main ingredient (e.g., meat in sausages, or grain in cereal) is actually listed first or second.
• If there are 15+ ingredients with unfamiliar E-codes, that usually signals a highly processed product.

4. Sodium: The Silent Volume Booster

Labels often list "sodium" rather than "salt" — to get the salt equivalent, multiply the sodium figure by 2.5. Adults are generally advised to stay under 5g of salt per day, but a single serving of processed food (sauces, salty snacks, ready meals) can eat up half that daily allowance on its own.

• Low sodium: up to 0.3g per 100g
• High sodium: over 1.5g per 100g

5. Protein: Check the Source, Not Just the Number

A high protein number on the label doesn't automatically mean quality. Check where the protein actually comes from — dairy, eggs, meat, legumes, or mostly soy isolate and hydrolyzed collagen in cheap "protein" bars. Both technically "count," but the former usually offer a better amino acid profile and fewer additives.

A Quick 15-Second Checklist in the Store

1. Check sugar and sodium per 100g/100ml.
2. Check fiber content — is it above 3g?
3. Scan the first 3 ingredients in the list.
4. Compare with a similar product on the shelf — often a clearly better option sits right next to it at the same price.

This article is general information and does not replace individual advice from a nutrition professional or doctor. If you have health conditions or specific dietary needs, consult a specialist.

If you'd like your food choices and nutrition plan tailored personally to your goals, you can find a custom nutrition and training plan plus an AI coach in the AI Treneris app (aitreneris.lt).