How to Read Nutrition Labels: US and EU Labels Made Simple

To read a nutrition label, start with the amount the numbers refer to (a serving in the US, 100 g or 100 ml in the EU), then check calories, then use the percentages to judge whether the food is high or low in what you want more or less of. Finish with the ingredients list, which shows what the food is mostly made of. With a little practice, this takes about ten seconds per product.

This guide shows you how to read nutrition labels on both sides of the Atlantic: the US Nutrition Facts label and the EU nutrition declaration. The logic is the same; only the layout and reference values differ.

Step 1: Check what amount the numbers describe

This is where most label mistakes happen.

• US Nutrition Facts label: every number refers to one serving. The FDA notes that the serving size reflects the amount people typically eat, not a recommendation. The label also lists servings per container.
• EU label: the nutrition declaration is always given per 100 g or per 100 ml, and may also be given per portion if the portion size and the number of portions are stated on the pack.

The FDA’s own example makes the point well: a lasagna with 280 calories per serving has 4 servings in the package, so eating the whole package means 1,120 calories.

Per-100 g numbers are ideal for comparing two products. Per-serving numbers are what you actually eat. You usually need both: compare with per 100 g, log with your real portion.

Step 2: Read the calories in context

Calories (kcal) tell you how much energy the food provides. EU labels must show energy in both kilojoules and kilocalories, so you will see something like “1,590 kJ / 379 kcal”. The kcal number is the one most people track.

Both systems use 2,000 kcal as a general reference for an average adult. Your own needs may be higher or lower depending on age, sex, size and activity. If you are not sure what your number is, our guide on how to count calories walks through it.

Step 3: Use %DV (US) or %RI (EU) to judge high or low

US: percent Daily Value

The %DV shows how much one serving contributes to the daily reference amount for that nutrient. The FDA’s rule of thumb is simple:

• 5% DV or less per serving is low.
• 20% DV or more per serving is high.

Aim higher for dietary fiber, vitamin D, calcium, iron and potassium, and lower for saturated fat, sodium and added sugars. Some Daily Values on a 2,000-calorie basis: saturated fat 20 g, sodium 2,300 mg, dietary fiber 28 g, added sugars 50 g.

EU: reference intakes

EU labels may show each nutrient as a percentage of the reference intake (RI) of an average adult. These are set in Regulation (EU) No 1169/2011:

Energy or nutrient	Reference intake per day
Energy	8,400 kJ / 2,000 kcal
Total fat	70 g
Saturates	20 g
Carbohydrate	260 g
Sugars	90 g
Protein	50 g
Salt	6 g

Note that the EU sugars reference (90 g) covers total sugars, including those naturally present in milk and fruit. It is not a target to eat 90 g of sugar. For guidance on how much free or added sugar makes sense, see how much sugar per day.

UK traffic lights

In the UK, many front-of-pack labels are colour-coded red, amber and green. The NHS gives these per-100 g guides: fat is high above 17.5 g and low at 3 g or less; saturated fat is high above 5 g and low at 1.5 g or less; total sugars are high above 22.5 g and low at 5 g or less; salt is high above 1.5 g and low at 0.3 g or less. Drinks use different cut-offs.

Step 4: Know the key nutrient lines

The EU requires seven items in the nutrition declaration: energy, fat, saturates, carbohydrate, sugars, protein and salt. Fibre is optional in the EU, though many products list it. The US label shows total fat, saturated and trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, total sugars, added sugars and protein, plus some vitamins and minerals.

A few lines deserve extra attention:

• Sugars vs added sugars. The US label separates added sugars from total sugars. The EU label shows only total sugars, so you need the ingredients list to spot added sugar (sugar, glucose syrup, honey, fruit juice concentrate and so on).
• Sodium vs salt. The US lists sodium in milligrams. The EU lists salt, calculated as sodium × 2.5. So 600 mg of sodium equals 1.5 g of salt.
• Fibre and protein. These are the lines that tell you how filling a food is likely to be. More on that in how much fiber per day.

Step 5: Read the ingredients list

Under EU rules, ingredients are listed in descending order of weight at the time they were used, so the first few ingredients make up most of the product. Allergens must be emphasised in the list, for example in bold. The NHS gives a practical tip: if the first few ingredients are high-fat ones such as cream, butter or oil, the food is likely to be high in fat.

The EU also requires the percentage of an ingredient when it appears in the product’s name or is emphasised on the pack. That is why a “strawberry yogurt” must tell you how much strawberry it contains.

A worked example: one bowl of granola

Suppose a granola label (EU style) says, per 100 g: 450 kcal, 22 g sugars, 0.5 g salt, 8 g fibre, 9 g protein. You pour 45 g, which you check once with a kitchen scale.

• Energy: 450 × 0.45 = about 203 kcal, roughly 10% of the 2,000 kcal reference.
• Sugars: 22 × 0.45 = 9.9 g, about 11% of the 90 g reference.
• Salt: 0.5 × 0.45 = 0.225 g, about 4% of 6 g.
• Fibre: 8 × 0.45 = 3.6 g.

Per 100 g, 22 g of sugars is just under the UK “high” line of 22.5 g, so this is a food to portion rather than pour freely. Compare it with a plain oat product and the difference in sugars jumps out immediately. (These values are illustrative, not a specific brand.)

Front-of-pack scores and claims

Nutri-Score

Nutri-Score is a voluntary front-of-pack label developed in France and recommended in Belgium, Switzerland, Germany, Spain, the Netherlands and Luxembourg. It uses five colours from dark green to dark orange, with letters A to E. The score is calculated per 100 g or 100 ml and weighs components to encourage (fibre, protein, fruit, vegetables, pulses) against those to limit (energy, saturated fat, sugars, salt and non-nutritive sweeteners). An updated algorithm has been rolled out since 2024.

Use Nutri-Score to compare similar products, such as two breakfast cereals. It is less useful for comparing a cereal with a cheese, and it does not tell you how much to eat.

Nutrition claims

In the EU, claims have legal thresholds. For example, “low fat” means no more than 3 g of fat per 100 g for solids; “low sugars” means no more than 5 g per 100 g; “high fibre” means at least 6 g per 100 g; “high protein” means at least 20% of the energy comes from protein. “Light” or “reduced” only means lower than a comparable product, so a “light” product can still be energy-dense. Always check the per-100 g numbers behind the claim.

Dates: “use by” vs “best before”

• Use by is about safety. Under EU rules, after this date the food is considered unsafe. Don’t eat it after that date.
• Best before is about quality. The food is usually still fine afterwards if stored correctly; check how it looks, smells and tastes.

The European Commission estimates that up to 10% of food waste in the EU is linked to date marking, so knowing the difference saves money too.

Quick label-reading checklist

• What amount do the numbers refer to? Per serving or per 100 g?
• How much will you actually eat?
• Calories for your portion.
• Saturated fat, sugars (or added sugars) and salt: high or low?
• Fibre and protein: enough to keep you full?
• First three ingredients: what is this food mostly made of?
• Any claim on the front: does the per-100 g data back it up?

When you track food, scanning the barcode saves typing. In PixNutri, the barcode scanner pulls label data from Open Food Facts, and you then set how much you actually ate, since that is the step labels can’t do for you. It’s worth a quick glance to confirm the numbers match the pack in your hand, because recipes change.

FAQ

What is the most important thing to look at on a nutrition label?

The amount the numbers refer to. Everything else depends on it. On US labels check the serving size and servings per container; on EU labels remember the main numbers are per 100 g or 100 ml.

Is 20% DV a lot?

Yes. The FDA considers 20% DV or more per serving high and 5% or less low. That is good for fiber or calcium and a signal to go easy for sodium, saturated fat or added sugars.

How do I convert sodium to salt?

Multiply sodium by 2.5. For example, 400 mg of sodium equals 1 g of salt. EU labels already show salt, so no conversion is needed there.

Why don’t EU labels show added sugars?

EU law requires total sugars only. To spot added sugars, read the ingredients list for sugar, syrups, honey or fruit juice concentrates, especially near the start of the list.

Is Nutri-Score A always a healthy choice?

Not automatically. Nutri-Score compares the nutritional quality of similar foods per 100 g. It does not account for portion size or your overall diet, so use it as one signal, not the final word.