Food labels are useful tools. You do not need to study every number every time you shop, but knowing where to look makes it easier to compare the foods you buy regularly.
1. Compare like with like
Use the per 100 g or per 100 ml column when comparing similar products. Comparing one brand's small serving with another brand's larger serving can give a misleading impression.
2. Check the amount you will eat
A manufacturer's suggested portion may not match your portion. Check how many servings are in the pack. As a simple example, if a food provides 10 g of protein per 100 g, a 200 g portion provides 20 g. This is an illustration, not a value for every food.
If you track food in an app, check whether the entry is for the whole pack, a portion, or 100 g before saving it. A quick check here can be more useful than trying to make every meal look perfect.
3. Look at the whole choice
Front-of-pack traffic lights give a quick indication of fat, saturated fat, sugars and salt. Use them alongside the rest of the label and your overall eating pattern. A single red light does not tell you everything about a food's role in your diet.
Also check the ingredients and allergen information. Marketing words such as “fitness” or “protein” on the front are a reason to turn the pack over, not a substitute for reading it.
Your next step: compare two versions of one food you already buy. Check the same-sized amount, the price and the portion you actually use.
Further reading: NHS food label guidance.