Nutrition labelling

Nutrition labelling (the nutrition declaration) is mandatory in Europe (Food Information to Consumers Regulation 1169/2011) on most pre-packaged products. Per 100 g/100 ml it shows: energy (kcal/kJ), fat (of which saturates), carbohydrate (of which sugars), protein and salt.

A fresh angle (knowing how to decode it, and the traps): the label is a powerful tool… if you know how to read it. Several common traps:

1. “Per 100 g” versus “per portion”: manufacturers sometimes show values “per portion” (often ridiculously small) to make the product look lower in calories or sugar. Always go back to the 100 g figures to compare objectively.

1. “Of which sugars”: this figure includes natural AND added sugars without distinguishing them. A fruit yoghurt shows a lot of “sugars” (natural lactose + added), hence the importance of cross-checking with the ingredient list.

1. The ingredient list, more revealing than the table: ingredients are listed in descending order of weight. If sugar (or its synonyms) comes first, be wary. A short list with recognisable names is a good sign; a long list with E numbers and unpronounceable names signals ultra-processing.

1. Salt is shown, not sodium: in Europe it is salt that is declared (salt = sodium × 2.5). Do not confuse the two.

What is NOT mandatory (but useful): fibre, a breakdown of added sugars and omega-3 content are not compulsory. Their absence is not a bad sign in itself, but their presence is informative.

Reading aids: the Nutri-Score (front-of-pack, summary) and apps (Yuka, Open Food Facts) make decoding easier. But they do not replace reading the ingredients to judge processing (cross-check Nutri-Score and NOVA).

In practice: the most useful habit is not to scrutinise every number, but to read the ingredient list (length, order, additives) and compare similar products per 100 g. Whole foods (fruit, vegetables, fresh meat) often have no label at all, and that is perfectly fine.