Reading Food Labels

The nutrition panel can help children determine the energy density and nutrient-richness of foods and monitor their daily energy and nutrient intake.

By law, food labels in Australia must give us certain information, such as:

  • The name of the food
  • The name and address of the food manufacturer or importer
  • Where the food was made (or 'the country of origin')
  • The use by date or best before date
  • Information about the presence of major foods or ingredients that people might be allergic to
  • A list of ingredients
  • A nutrition information panel.

The ingredient that makes up most of the weight of a food is listed first, so the first few ingredients listed are the major contents of that food.

The Nutrition Information Panel

All packaged foods must have a Nutrition Information Panel (NIP). Some exceptions are very small packages of herbs, spices, tea or coffee, and unpackaged foods such as fresh fruit and vegetables.

 

The NIP must give information on the levels of:

  • Energy (or kilojoules/calories. 1 calorie = 4.2 kilojoules)
  • Protein
  • Fat
  • Saturated fat
  • Carbohydrate
  • Sugar, and
  • Sodium.

Following are two nutrition information panels. Compare the amounts of energy, saturated fat, sodium and sugar to determine which food is more nutritious. When choosing foods, it is important to read the nutrition information panels and choose products that include other essential nutrients like calcium, iron and fibre.

In the NIP, energy and nutrients are listed in both 'per serve' and 'per 100g' (or 'per 100ml' if liquid) measurements.

The 'per 100g' measurement is useful to compare similar products in the supermarket. For example, by using the information in the 'per 100g' column, you could find out which of two yogurts contains the most calcium. This can also be used to compare the 'energy-density' of foods. The more kilojoules a food contains per 100g, the higher the energy density.

The 'quantity per serve' information is useful if you are monitoring your daily intake of kilojoules or certain nutrients.

Fibre is sometimes, but not always, listed - as it is not relevant for all foods. Key nutrients (such as calcium and vitamin B12) are also sometimes listed in the NIP.

Did you know that sugar on the NIP includes both natural sugars (found in fruit and milk) and added sugar?

Nutrient reference values for Australia and New Zealand are available at: www.nrv.gov.au

Now go to Three Serves a Day.