How to Read a Nutrition Label
Quick Answer: Key Label Elements
- Serving size: Everything on the label relates to this amount. Always check it first.
- Calories (or kilojoules in Australia): Energy per serving.
- % Daily Value (US) or % RI (UK/EU): How much of a day's recommended intake is in one serving.
- Key insight: A packet labelled "90 calories per serving" with 3 servings = 270 calories total.
Nutrition labels are one of the most useful tools for managing your diet. But they are laid out differently in different countries and use different units. This guide explains every element clearly. Use the Calorie Calculator and Macro Calculator on CalConvs to set your daily targets.
Nutrition Labels Around the World
| Country | Format | Energy Unit | % Reference Based On |
|---|---|---|---|
| United States (FDA) | Per serving only | Calories (kcal) | 2,000 kcal diet |
| United Kingdom (FSA) | Per 100g AND per serving | kcal and kJ | % Reference Intake (2,000 kcal) |
| Australia and New Zealand | Per 100g AND per serving | kJ (primary) and kcal | % Daily Intake (8,700 kJ) |
| European Union | Per 100g AND per serving | kJ and kcal | % Reference Intake (2,000 kcal) |
| India (FSSAI) | Per 100g or per serve | kcal | FSSAI guidelines |
How to Read Calories on a Label
1 kcal = 4.184 kJ
- US label: "Calories 250" means 250 kcal per serving.
- UK label: "250 kcal / 1,046 kJ" per serving.
- Australian label: "1,046 kJ (250 Cal)" per serving.
To convert kJ to kcal: divide by 4.184. To convert kcal to kJ: multiply by 4.184.
The Serving Size Trap
A bag of crisps lists: 30g serving, 155 calories, 10g fat. The bag actually contains 90g (3 servings). If you eat the whole bag: Calories = 155 × 3 = 465 calories. Fat = 10 × 3 = 30g fat. Always multiply by the number of servings in the package.
Understanding % Daily Value
| % DV / % RI / % DI | What It Means |
|---|---|
| 5% or lower | Low in that nutrient per serving. |
| 20% or higher | High in that nutrient per serving. |
| Sodium: aim for low | Under 5% per serving. Most processed food is high in sodium. |
| Fibre: look for high | Over 20% DV. Most people eat too little fibre. |
| Added sugars: aim for low | No nutritional benefit. Limit to under 10% of daily calories. |
Reading Ingredients Lists
Ingredients are listed in descending order by weight. The first ingredient makes up the most of the product.
- Sugar has many names: sucrose, glucose, fructose, corn syrup, cane juice, dextrose, maltose, honey and molasses all count as added sugar.
- Sodium hides in unexpected places: bread, cereals, sauces and canned foods often contain very high sodium despite not tasting salty.
- Hydrogenated or partially hydrogenated oils indicate trans fats even when the label shows 0g (less than 0.5g per serving can be listed as 0).
Frequently Asked Questions
What is a healthy amount of sodium per day?
Most health guidelines recommend under 2,300 mg of sodium per day (about 1 teaspoon of salt). The American Heart Association recommends under 1,500 mg for most adults. The UK NHS recommends under 6g of salt per day (equivalent to 2,400 mg sodium).
How do I calculate the calories in a food I prepared myself?
Add up the calories in each individual ingredient before cooking. Weigh your portion relative to the total batch to find your share of the total calories.
What is the difference between total sugar and added sugar?
Total sugar includes naturally occurring sugars in fruits, vegetables and dairy. Added sugar is sugar added during processing. Added sugar provides no nutritional benefit beyond calories. US labels have required added sugar disclosure since 2020.
Related Tools
- Calorie Calculator: daily calorie needs to compare against label totals
- Macro Calculator: protein, carbs and fat daily targets
- Energy Converter: kJ to kcal for Australian and UK labels