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The basics

How to read a nutrition label without getting lost

I’m Yema, and I read labels all day long. With four quick looks you know what you need from any package.

YemaYour companion for eating better.

Updated · 2 min read

First, the serving

Everything else depends on it. In Europe the table is given per 100 g or 100 ml, and sometimes per serving too;1 in the US it’s per serving.2

To compare two products, look at them per 100 g, and check how many servings the package holds before working out what you’ll eat.1

Calories and where they come from

Calories come from protein and carbohydrates, at 4 kcal per gram, and from fat, at 9 kcal per gram.1 That’s why something high in fat adds up fast even when the serving is small.

The label’s percentages are worked out on a reference of 2,000 kcal a day.1 Your day may need more or less, so in the app I use your own goal.

Sugar and salt

WHO recommends keeping free sugars under 10 % of your calories, about 50 g on a 2,000 kcal day, and better still under 5 %.3 In the ingredient list, if sugar shows up among the first, the product has quite a lot.

For salt, WHO suggests less than 5 g a day.4 If the label says sodium, multiply it by 2.5 to get the salt.1

Allergens

In the European Union there are 14 allergens that are always highlighted in the ingredients, for example in bold.1 In the US there are 9 major ones, sesame among them.5

“May contain” warns about traces. If the label doesn’t show the ingredients, don’t assume anything: I tell you “unknown”, never “allergen-free”.

Frequently asked questions

What’s the first thing to look at on a label?

The serving, because everything else is worked out from it. Compare products per 100 g to see which has more sugar, salt or protein.1 Then look at the calories and the ingredient list, which goes from most to least.

How much sugar is a lot?

WHO recommends keeping free sugars under 10 % of the day’s calories, about 50 g if you eat 2,000 kcal, and better under 5 %.3 A sweet product still fits your day: it just goes in its portion.

How do I turn sodium into salt?

Multiply sodium by 2.5: for example, 400 mg of sodium is 1 g of salt.1 WHO suggests less than 5 g of salt a day, including what you add when you cook.4

Sources

  1. Regulation (EU) 1169/2011Reglamento (UE) n.º 1169/2011, anexo XIII, parte B
  2. FDADaily Value on the Nutrition and Supplement Facts Labels
  3. WHO, 2015Guideline: sugars intake for adults and children
  4. WHO, 2012Guideline: sodium intake for adults and children
  5. FDA, FALCPA and FASTER ActFood Allergen Labeling and Consumer Protection Act of 2004 (FALCPA) y FASTER Act de 2021

Yema doesn’t replace your doctor or your dietitian. If you have a health condition, are expecting a baby or take medication, talk to a professional.

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