How to read nutrition labels

Knowing about what you eat is an important part of looking after your health and wellbeing. Food labels carry a lot of information. Sometimes it’s difficult to understand everything on the label and what it means for you.

 

The Nutrition Information Panel

Nutrition information panels are displayed on the packaging of most foods, including all Arnott’s products. Nutrition information is listed per serve as well as per 100g.

 

An example of a nutrition information panel, from Arnott’s Vita-Weat, is shown below.

 

 The Nutrition Information Panel

 

  • Energy (kJ) – Use the per 100g column to compare the energy in similar food products. If you’re watching your weight, this will help you to choose products with the lowest kilojoules.
  • Total fat – foods are low in fat if they have 3g or less total fat per 100g.
  • Saturated fat –This type of fat raises blood cholesterol, so the lower, the better. Foods low in saturated fat have 1.5g or less saturated fat per 100g.
  • Carbohydrates – Is the best source of energy to fuel the brain and muscles. These include both starches and sugars.
  • Sugars – include both naturally occurring (from fruit & milk) as well as added sugars.
  • Sodium – is a component of salt. Foods are low in sodium if they contain 120mg or less per 100g.

 

The Ingredients List

The ingredients list is in order of the weight used, from the highest to the lowest. In this example from Arnott’s Vita-Weat, the main ingredient is Wholegrains and so it’s the first ingredient listed. Key ingredients are also listed by their percentage (%) in the product.

 

The Ingredients List