How to compare food labels — Health, 14–17 years
Use serving sizes and values per 100 grams to make fair comparisons instead of judging a food by one headline claim.
The label is a comparison tool
A food label gives clues about what is in a product and how much energy or nutrient a portion provides. The useful question is not whether a number is simply “good” or “bad”, but how two foods compare in the amount you actually eat. Check the serving size, then look at sugar, salt, fibre and protein in context.
Why serving sizes can mislead
Manufacturers need a common way to describe products, but a “serving” may be smaller than what people normally eat. A biscuit packet might list values for two biscuits even though you eat four. Comparing values per 100 grams, or multiplying the serving values, reveals the amount in the real portion.
Comparing two yoghurts
Yoghurt A has 12 g sugar per 100 g; yoghurt B has 8 g. If each pot weighs 150 g, A contains 12 × 1.5 = 18 g sugar, while B contains 8 × 1.5 = 12 g. So B has less sugar per equal pot, even if A’s front label says “light”.
Front claims are not the whole label
Words such as “natural”, “protein” or “no added sugar” can sound like a complete health verdict. They are usually about one feature, not the whole product: it may still contain lots of salt, saturated fat or energy. This mistake is reasonable because packaging is designed to make one positive detail stand out.
Choosing between similar foods
Labels help when choosing between similar cereals, drinks, sauces or snacks, especially if you are comparing the same serving size. They do not tell you whether one food must never be eaten or replace balanced meals. Use the numbers as information, alongside taste, price, allergies and what the rest of your day includes.
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