Food labels pack a lot of information into a small space. Once you know where to look, they become a quick way to compare products and make choices that fit your goals.
Start with the serving size
Every number on the label refers to one serving, which is not always the whole package. If a pack contains two or three servings, the calories and other figures add up quickly, so check this line first.
Scan the key numbers
A few lines tell you most of what you need. Look at calories per serving, added sugars, where lower is usually better, and fibre, where higher is usually better. If you watch your salt intake, keep an eye on sodium too.
Read the ingredients
Ingredients are listed by weight, so the first few make up most of the product. Shorter lists with familiar items are often a good sign, and it helps to notice when sugar or salt appears near the top under one of its many names.
Labels are a tool, not a test. Comparing two similar products side by side is often the most useful thing you can do with them.