Food

Shiny on the outside, not always on the inside: reading food labels

How to approach food labels without losing your mind.

Emiliano Pena

02 Sep 2025 • 9 min read

That tropical fruit cocktail yoghurt might look colourful, glossy and full of flavour. But is it giving you more than that? Not everything that glitters in the supermarket aisle is as fabulous as it looks. So let’s peel back the sticker and see what food labels can tell us.

What are food labels?

Food labels are more than just small print you glance at when you are already late for dinner. In the UK, packaged foods must include specific information, including an ingredients list, a nutrition information panel, allergen information, storage instructions and sometimes the colourful “traffic light” system for quick reference.

Their purpose is to help you make informed choices, ideally. Labels are not there to ruin your fun. Take them more as a backstage pass to the behind-the-scenes at what is actually in your food.

Should I care about food labels?

Food labels can reveal things you would not expect: from “hidden” sugars to surprisingly high salt levels. They can also help you compare two products that look almost identical.

That said, food labels are not necessarily about demonising or pointing the finger at what is “good” or “bad”. Just as you would not judge a person solely on their Instagram profile, would you judge a food from its packaging? Knowing how to read a food label puts you in charge, allowing you to make informed choices rather than being captivated by clever marketing.

How to look at food labels

Think of it like online dating: the glossy profile picture might draw you in, but you need to scroll down to the details before deciding whether this could be a potentially good match.

Ingredients list. Ingredients are listed in order of weight in the final product. The first few make up the bulk of the food. If “sugar” or “fat” are near the top, that “fruit” yoghurt could mostly be dessert in disguise.
Nutrition fact panels: These show energy (calories), fats (including saturated fats), carbohydrates (including sugars and fibre), protein and salt. Look at the “per 100g” column to compare products fairly. Here is a quick yoghurt comparison as an example. Yoghurt with 15g sugar/100g (ingredients: sugar, skimmed milk, fruit preparation and live cultures), versus yoghurt with 6g sugar/100g (ingredients: milk, fruit (10%) and live cultures). The “per serving” column may not match what you would actually eat; half a biscuit hardly is a serving in real life, right?
Traffic-light labels: Green = lower, amber = medium, and red = higher for things like fat, saturated fat (saturates), sugar and salt. Handy for quick scans, but remember serving size matters above all.

Myth-busting through food labels

Myth 1: “Low fat” means healthy

Not necessarily. Some low-fat products may have added sugar or starch to enhance taste and texture. Always check the ingredients and sugar content.

Myth 2: “High protein” equals better

Protein bars and drinks can be helpful, but some may essentially be chocolate bars with a small amount of added whey or soy protein. Consider the protein content per 100g and per serving. You might be surprised to find that sometimes a pot of Greek yoghurt does a better job (and may be kinder on your wallet as well).

Myth 3: “Plant-based” means nutritious

Plant-based ice-cream is still ice-cream, so being plant-based (or vegan) does not automatically mean it is low in sugar, fat or calories.

Myth 4: “Natural” means good for you

“Natural” has no strict legal definition in food labelling. Added sugar, salt and saturated fats can all be considered “natural.”

Examples of what you might not expect

A pot of fruit yoghurt can contain more sugar than a scoop of ice cream.
A “healthy-looking” smoothie can pack as much sugar as a fizzy drink, even with no added sugar. Processing (e.g., blending) can reduce the fibre structure and increase absorption speed compared to whole fruit.
Breakfast cereals marketed as “wholesome” could have more sugar than biscuits.

None of this means you should avoid these foods altogether, but a closer look helps you decide if and how often they fit into your week.

Keep calm and do not panic

Reading food labels can provide valuable insights. Obsessing about them not so much. Especially if you spend hours in the supermarket comparing different products. Could too much lead you to miss the bigger picture?

Food is nourishment. But it can also be a source of pleasure and an opportunity to connect with others. Food labels can provide useful information, and you may still allow yourself the occasional treat — balance is the key.

Cooking from scratch can give you more control over what you are eating, you know what and how much you are adding to your meal.

Practical tips for using food labels

Compare similar products (e.g., two types of yoghurt). Small swaps can make a big difference over time.
Use traffic-light colours as a guide, not a rulebook. Aim for more greens and ambers, but do not get stressed if you choose a red now and then. Look at the bigger picture. Sometimes, it may be more insightful to look at the contents per 100g of food instead.
Keep an eye on salt. In the UK, adults are advised to consume no more than 6g of salt per day (about 2.4g of sodium). Some ready meals and breads could push you beyond that.
Remember sugar targets. In the UK, adults should limit their intake of free sugars (added sugars plus sugars in honey, syrups and unsweetened fruit juices/ smoothies) to 30g per day. That is about 7 teaspoons.
Focus on overall dietary patterns. A label tells you about one food product, not your whole diet.

Quick summary

Labels provide useful info, but do not always tell the whole story.
Check the ingredients, nutrition information panels and serving size to help you get a clearer picture.
Words like "natural" or “plant-based” may not always mean healthier.
Use labels as a guidance tool, not as a source of stress.

Bottom of the label

Food packaging can be like makeup: it can highlight but also cover up. The key is learning how to see past the glitter.

This is where food labels can help shop “smarter” and more mindfully, while still enjoying the sparkle that food brings to life. Because what matters most is not just what is on the label, but how the food fits into the bigger picture of your health and joy.

Spread the love with food.