Understanding Food Labels

A lot or a little? (per 100g)


 

Fat

Saturates

Sugars

Salt

Sodium

A Lot

20g

5g

10g

1.25g

0.5g

A Little

+ 3g

+ 1g

+ 2g

+ 0.25g

+ 0.1g


 

When looking at the amount of fat and sugar in a product you also need to remember the difference in calories per gram.

1g fat

1g Carbohydrate

1g Protein

1g Alcohol

Sodium 0.5g

=

=

=

=

=

9 kcals

4 kcals

4 kcals

7 kcals

+ 0.1g



So when working out the true percentage of fat in a product you would need to multiply the grams of fat by 9.

e.g. A quiche contains 14.7g of fat and contains a total of 219kcals
14.7 x 9kcal/g = 132.3kcal
132kcal divide 213kcal = 0.6.
0.60 x 100 = 60%

This shows that despite the food being only 14% fat by weight the true proportion is that 60% of the calories are fat!! This is double the amount of a low fat food.

Food Labelling Terminology


Fat free
0.15g or less per 100g

Low fat
5g or less per 100g or
serving

Reduced fat
Less than 75% per 100g
than the regular option

Low Calorie
40kcal or less per 100g,
drinks 10kcal or less per
100ml, 30% or less fat

Light
There is no law as to what
this means!