How to Read a Nutrition Label (Without Getting Lost in the Fine Print)

Ever stood in the supermarket staring at a food label and thought, “What am I actually meant to be looking for?” You’re not the only one. And after my recent yoghurt comparison post, I had so many people say, “I had no idea there was that much sugar in it!”

So here’s a simple guide to reading labels, without getting overwhelmed.

1. Start with the Serving Size

Check how big a serving actually is. Often it’s much smaller than what you'd normally eat, so the numbers can be misleading.

2. Check the Sugar

Look at the “sugars” line under carbohydrates.

• Aim for less than 6g of sugar per 100g

• Ingredients like cane sugar, glucose, honey, syrup = added sugar💡 Tip: Natural sugars in things like plain yoghurt or fruit will show up here too, context matters.

3. Protein Is Your Friend

If a food helps keep you full, it’s usually higher in protein.

• Aim for 8–10g protein per serve in yoghurt, or minimum 30g per meal

• More protein = more satisfying = fewer snacks later

4. Look at the Ingredients List

Shorter is better.

• Ideally: real food ingredients, not a long list of things you can’t pronounce

• If sugar or sweeteners are near the top, it’s worth rethinking

5. Compare Per 100g (Not Just Per Serve)

This helps you compare products evenly. For example, yoghurt A might say 4.5g sugar per serve and yoghurt B says 6g.....but if the serving sizes are different, it can be misleading.

The Bottom Line:

You don’t need to be a nutritionist to read labels, you just need to know what matters most:

• Keep sugar low

• Prioritise protein

• Choose foods with simple, real ingredients

  
  

👉 Want to practise? Go back and look at your yoghurt label, what do you notice now?