Nutrition label: reading foods in depth

14 July 2026

On food packaging, we are used to reading a lot of information: product name, ingredients, allergens, weight, expiry date, batch number, storage instructions, origin where required, and producer details. Among this information there is also the nutrition table, which is often glanced at quickly or only when following a specific diet. In reality, the nutrition label is one of the most important tools for truly understanding a food product. It allows us to compare similar products, analyse sugar, fat or salt content, recognise the presence of protein or fibre, and assess more carefully some of the promises shown on the package.

What the nutrition declaration is and when it is mandatory

The nutrition declaration is the part of the label that indicates the energy value and nutritional composition of the food. In the European Union, the main reference is Regulation (EU) No 1169/2011, which governs food information provided to consumers. For most prepacked foods, the nutrition declaration is mandatory. It must indicate the energy value and the amounts of fat, saturates, carbohydrate, sugars, protein and salt. The order is not random: the table follows a precise format, designed to make information comparable between different products.

Energy value is expressed in kilojoules and kilocalories. Nutrients are indicated in grams. The declaration must refer to 100 grams or 100 millilitres of product. This reference is fundamental, because it allows foods sold in different formats to be compared: two biscuits may have different weights, two yoghurts may come in jars of different sizes, two sauces may have different recommended portions. The value per 100 grams or 100 millilitres creates a common basis. Alongside the values per 100 grams or 100 millilitres, the company may also add information per portion. This is useful, for example, in the case of single-serve snacks, bars, drinks, biscuits, yoghurts, cereals, spreads or ready-made sauces. But the portion must be clear. If values per portion are indicated, it is also necessary to state how much that portion weighs and how many portions the package contains. Wording such as “per portion” is not enough if the consumer does not understand what quantity it corresponds to.

Not all foods are required to carry a nutrition declaration. The regulation provides for certain exemptions, including unprocessed products consisting of a single ingredient, spices, salt, table-top sweeteners, flavourings, additives, food enzymes, gelatine, yeasts, chewing gums, very small packages and foods supplied directly by the manufacturer in small quantities to the final consumer or to local retail establishments. These cases must be assessed carefully, because the exemption depends on the type of product, the sales channel and the concrete conditions. There is also an aspect that is often underestimated: even when the nutrition declaration would not be mandatory, it may become necessary if nutritional or health claims appear on the label or in the communication. If a product claims, for example, to be “high in fibre” or a “source of protein”, the nutrition information must make it possible to verify that promise.

Values, portions and claims: where the information comes from

The nutrition table is not invented and is not built by copying similar products. The declared values must have a correct basis. They can derive from laboratory analyses carried out on the food, from calculations based on the average values of the ingredients used, or from generally established and accepted data.

This means that the recipe matters a great deal. If the amount of sugar, oil, cream, dried fruit, flour, added protein or salt changes, the nutrition values also change. The same applies when one ingredient is replaced with a similar one: one oil is not the same as another, one flour is not the same as another, one syrup is not the same as another. Even variations that seem small can affect the table, especially in products with claims or in products designed for a specific nutritional function. Let us take a simple example. A ready-made sauce may have few ingredients, but the amount of oil and salt has a strong impact on the final values. In a spread, instead, sugars, fats and nuts carry weight. In a functional drink, carbohydrates, sugars, proteins, fibres, vitamins or added minerals may matter. In a protein yoghurt, the amount of protein is not a commercial detail: it is the figure on which an important part of the product’s positioning is built.

Salt also deserves attention. On the label, it is not simply sodium that is indicated, but salt. The salt value is calculated from the sodium present in the product. This is important because some ingredients can provide sodium even when “table salt” is not added in an obvious way. The consumer reads the final figure, but the company must know where it comes from. Another delicate point concerns the product as sold and the product ready for consumption. In general, nutrition values refer to the food as sold. In some cases, however, they may refer to the product after preparation, if the instructions are sufficiently detailed. Think of a pudding mix, a dehydrated soup, a drink to be reconstituted, a pancake mix or a powder to dissolve in water or milk. In these cases, it is necessary to understand whether the values concern the powder, the prepared product or both. For the consumer, the difference is enormous.

Then there are claims, meaning nutrition and health claims. Words such as “sugar-free”, “low fat”, “source of fibre”, “high in protein” or “salt-free” are not simple advertising phrases. They are regulated indications. They can be used only when the product meets precise conditions. Saying “sugar-free”, for example, does not generically mean “not very sweet”. It means respecting a defined threshold. Saying “source of protein” does not mean that the product contains some protein: it means that a specific share of the food’s energy value comes from protein. The same applies to fibre, fat, salt, vitamins and minerals. This is one of the reasons why labelling and communication must be designed together. A claim can make a product more interesting, but it also creates an obligation of precision. If the nutrition information does not support what is promised on the front of the package, the problem is not only stylistic. It is substantial.

The most common mistakes and the cases that need closer attention

Many mistakes in nutrition labelling stem from a misunderstanding: treating it as a final requirement. The recipe is prepared, the name is chosen, the packaging is defined, the graphics are set up and only at the end does one ask what to include in the table. This is a risky order.

The first mistake is using values that are not updated. This happens when a recipe is changed but the table remains the same. Perhaps the sugar is reduced, the type of fat is changed, a raw material is replaced, the percentage of fruit is increased, or a plant protein is added. If the nutrition data is not recalculated, the label may no longer represent the actual product.

The second mistake concerns portions. Portions are useful, but they can be confusing if they are not well defined. A spread may indicate values for 15 grams, but the consumer may use much more. A sauce may indicate values for 30 grams, but one package may contain several portions. A single-serve drink is simpler, because the consumption unit often coincides with the container. In any case, the value per portion must be additional information, not a way to make the comparison per 100 grams or 100 millilitres less visible.

The third mistake is using claims too casually. “Light”, “protein”, “natural”, “free from”, “high in”, “with less”: these are strong words, because they guide perception. But they do not all have the same meaning and they cannot all be used freely. Before placing them on the label or in communication, it is necessary to check that they are permitted and that the product meets the required conditions.

The fourth mistake concerns small products or special formats. Bars, sticks, sachets, pouches, mini bottles, single-serve jars and packages with little space require great attention to legibility. Mandatory information must be visible and legible. It is not enough for it to be there: it must be readable. Here the issue is not only graphic. It is practical. The information must find its place without becoming a confused block and without being sacrificed to images, claims or decorative elements.

Then there are categories that require greater care. Products intended for children, athletes, people focused on reducing sugars or controlling salt are often read with greater attention. The same applies to functional foods, enriched drinks, protein snacks, gluten-free products, plant-based references, creams, sauces and condiments with highly distinctive recipes. In these cases, the nutrition table is not a secondary element: it is part of the product’s promise.

A good nutrition label should not impress. It should inform. It should allow buyers to understand what the food contains, compare it with other products and correctly interpret any claims. For the company, instead, it is a consistency check: between recipe, ingredients, process, format and communication.

Nutrition label: reading foods in depth

What the nutrition declaration is and when it is mandatory

Values, portions and claims: where the information comes from

The most common mistakes and the cases that need closer attention

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