How to Read Food Labels UK

Why Food Labels Matter

Food labels contain essential information about what you're eating. Understanding them helps you make informed choices about nutrition, allergens, and ingredients. In the UK, food labelling is regulated to ensure consumers have access to accurate information.

1. The Nutrition Table

UK food labels must display nutritional information per 100g (or 100ml). Many also show values per serving.

2. Traffic Light Labels

Many UK products use colour-coded "traffic light" labels for fat, saturates, sugars, and salt:

Thresholds per 100g for solid foods:

• Fat: Low ≤3g | High >17.5g
• Saturates: Low ≤1.5g | High >5g
• Sugars: Low ≤5g | High >22.5g
• Salt: Low ≤0.3g | High >1.5g

3. The Ingredients List

Ingredients must be listed in order of weight — the first ingredient is the most abundant. Key things to look for:

• Order matters: If sugar is in the first three ingredients, the product is high in sugar
• Allergens in bold: The 14 major allergens must be emphasised (usually in bold)
• E-numbers: Additives are listed by name or E-number
• Hidden sugars: Look for glucose, fructose, maltose, corn syrup, honey, dextrose
• Multiple names: Same ingredient may appear under different names

4. Allergen Information

UK law requires 14 allergens to be clearly declared. They must be emphasised in the ingredients list (usually bold):

• Celery • Cereals containing gluten • Crustaceans • Eggs
• Fish • Lupin • Milk • Molluscs
• Mustard • Nuts • Peanuts • Sesame • Soya • Sulphites

"May contain" warnings: These indicate possible cross-contamination during manufacturing. They're voluntary but important for those with severe allergies.

5. Date Labels

• Use By: Safety date. Don't eat after this date — it's about food safety
• Best Before: Quality date. Food is safe but may not taste as good after this date
• Display Until / Sell By: For shop staff, not consumers

6. Health Claims

Health claims on UK food products are regulated. Common claims include:

• "Low fat": No more than 3g fat per 100g
• "Reduced sugar": At least 30% less sugar than standard product
• "High fibre": At least 6g fibre per 100g
• "Source of protein": At least 12% of energy from protein
• "Light" or "Lite": At least 30% less of a specific nutrient