Introduction: Why This Matters
Every packaged food in the European Union—from yogurt to cereal, chocolate to bread—must display nutrition information. But most consumers don’t understand what those numbers mean or how to use them for informed decisions.
This guide decodes the entire EU nutrition label, explains what each number represents, and teaches you the practical skills to compare products and understand health claims. By the end, you’ll read labels like a nutritionist.
Part 1: What Information Must Be on the Label?
Legal Requirement: EU Regulation 1169/2011
The Food Information for Consumers Regulation (FIRL) mandates that all pre-packaged foods sold in the EU display standardized information. This applies across all 27 EU member states (including Poland), ensuring consistency and consumer protection.
Mandatory Information (All Products Must Have)
Product name (what the food is called)
List of ingredients (everything inside, in descending weight order)
Nutrition declaration (nutritional values table)
Allergen information (bold/highlighted in ingredients list)
Net quantity (grams, milliliters, or portion count)
Best before or Use by date (shelf life information)
Storage instructions (temperature, conditions)
Manufacturer information (name and address)
Country of origin (for certain foods like honey, olive oil, meat)
The Nutrition Declaration Table
The nutrition information table is where most consumers get lost. Here’s what must appear (in this exact order):
Item Unit What It Means
Energy value kJ and kcal Calories per serving
Fat grams Total fat content
Saturated fat grams “Bad” fat linked to heart disease
Carbohydrates grams Total carbs (includes fiber and sugars)
Sugars grams Added + natural sugars
Protein grams Building blocks for muscles
Salt grams Sodium content
Important: All values are listed per serving or per 100g/100ml for comparison across products.
Part 2: Understanding the Serving Size
The Critical First Step
Before you look at any number, check the serving size. This is where most people make mistakes.
The label shows a “serving size” (e.g., 30g, 100g, one cup, one portion). All nutrition information is based on this serving size. If you eat a different amount, the numbers change proportionally.
Example: Cereal Confusion
A cereal box might show:
Per 100g Per serving (30g)
Energy: 400 kcal Energy: 120 kcal
Sugar: 20g Sugar: 6g
Fat: 8g Fat: 2.4g
If you eat 60g (twice the serving size), you’re actually consuming 240 kcal and 12g sugar—not 120 and 6g. Many people accidentally double or triple their intake by ignoring this.
Watch Out For:
Unrealistic serving sizes: A “serving” of chocolate might be 10g (a tiny square), making the nutrition look deceptively healthy
Per 100g vs. per portion confusion: Different products use different reference amounts; always compare apples-to-apples (both per 100g or both per your actual portion)
Package doesn’t equal portion: A snack bag might contain 2.5 servings, but most people eat the whole thing without checking
Part 3: Reading the Main Nutrition Numbers
Energy (Calories)
What it is: The energy your body gets from food, measured in kilocalories (kcal) and kilojoules (kJ).
Conversion: 1 kcal = 4.2 kJ (manufacturers must show both)
Daily reference: 2,000 kcal for an average adult
How to interpret:
5% daily value or less = low calorie
20% daily value or more = high calorie
Most foods fall somewhere in between
Why it matters: Excess calories (from any source) lead to weight gain. Understanding calories helps with portion control.
Fat (Total)
What it is: The fat content per serving
Daily reference: 70g per day (for 2,000-calorie diet)
Two types of fat (both shown separately):
Type Details Daily Limit Status
Saturated fat “Bad” fat; raises cholesterol; linked to heart disease <20g per day Try to limit
Unsaturated fat “Good” fat; helps heart and brain; includes mono- and poly-unsaturates No upper limit Can be higher
Example interpretation:
A butter serving: 8g total fat, 5g saturated → HIGH saturated (limit consumption)
A salmon serving: 12g total fat, 2g saturated → GOOD ratio (higher total fat is fine because most is healthy)
What you won’t see on EU labels (usually):
Trans fat (manufacturers must keep these below 2g per 100g total fat, but don’t have to declare the amount)
Cholesterol (no longer required to declare)
Carbohydrates (Total)
What it is: All carbs combined (fiber + sugars + starch)
Daily reference: 260-310g per day
Why it matters: Carbs provide energy. But not all carbs are equal—sugars spike blood sugar quickly, while fiber slows digestion and keeps you feeling full.
Important: Fiber and sugars are subsets of total carbohydrates, not additions to it
Example:
Bread: 40g carbs, 8g fiber, 5g sugars
This means: 40g carbs total = 8g is fiber + 5g is sugar + 27g is other carbs (starch)
Sugars
What it is: Simple carbohydrates; includes both added sugars and natural sugars (from fruit, milk)
Daily limit: <50g per day for adults (WHO recommendation); 25g per day for optimal health
Why it matters: Excess sugar is linked to:
Obesity
Type 2 diabetes
Tooth decay
Heart disease
Fatty liver disease
Problem: EU labels don’t distinguish between added sugars and natural sugars
Yogurt with fruit: 15g sugar (mostly natural from fruit)
Flavored yogurt: 15g sugar (mostly added)
Same label number, very different health impact
Solution: Read the ingredients list. If sugar appears in the first 3 ingredients, it’s likely high in added sugars.
Fiber
What it is: Indigestible carbohydrate that your body can’t break down; it passes through mostly unchanged
Daily target: 30-35g per day (most people eat only 10-15g)
Health benefits:
Improves digestion
Feeds beneficial gut bacteria
Prevents constipation
Lowers cholesterol
Controls blood sugar
Keeps you feeling full longer
Where to find it:
Whole grains (oats, brown rice, whole wheat)
Legumes (beans, lentils)
Vegetables (broccoli, carrots, leafy greens)
Fruits (especially with skin)
Nuts and seeds
Note: Fiber is listed as a “voluntary” nutrient but manufacturers must declare it if they make a health claim about fiber (e.g., “high in fiber”)
Protein
What it is: Amino acids that build and repair muscles, enzymes, hormones
Daily reference: 50-60g per day for adults (more for athletes and elderly)
Where to find it:
Meat, fish, poultry (25-35g per serving)
Eggs (6g per egg)
Dairy (8g per 200ml milk; 20g per 125g yogurt)
Legumes (15-18g per 100g cooked)
Nuts and seeds (5-8g per ounce)
Why it matters:
Builds and maintains muscle
Keeps you feeling full (high thermic effect—your body burns calories digesting it)
Supports immune function
Protein quality: Some proteins are “complete” (contain all 9 essential amino acids—animal products, soy) while others are “incomplete” (missing some—most plant proteins). Mixing plant proteins improves completeness.
Salt (Sodium)
What it is: Sodium chloride; necessary for body function but most people consume too much
Daily limit: <5g salt per day (2g sodium); EU average is 8-10g
Why it matters: Excess salt is linked to:
High blood pressure (hypertension)
Heart disease
Stroke
Kidney disease
Tricky labeling:
Labels show SALT (sodium chloride), not sodium
Formula: sodium × 2.5 = salt
Example: 400mg sodium = 1g salt
Where hidden salt hides:
Bread and cereals (often 10-20% of daily limit per serving)
Processed meats (bacon, ham, sausage)
Cheese (1.8g salt per 100g typical)
Canned soups (can have 1-2g per serving)
Sauces and condiments
Part 4: Reference Intake (RI) – The % Daily Value Explained
What Is Reference Intake?
Reference Intake (also called Guideline Daily Amount or GDA) shows what percentage of your daily nutritional needs one serving provides. This is shown as a percentage (e.g., “15% RI”).
Calculation formula:
text
Amount in serving ÷ Daily reference × 100 = % RI
EU Reference Values (2000-calorie diet)
Nutrient Daily Reference Unit
Energy 8,400 kJ / 2,000 kcal kJ / kcal
Fat 70 g
Saturated fat 20 g
Carbohydrates 260 g
Sugars 50 g
Protein 50 g
Salt 6 g
Fiber 30 g
How to Interpret % RI
Quick rule of thumb:
0-5% RI = Low source of that nutrient (good for sugars, salt, saturated fat)
5-20% RI = Moderate (reasonable amount)
20%+ RI = High source (excellent for vitamins, minerals, fiber, protein; limit for sugar, salt, saturated fat)
Example interpretation:
Breakfast cereal: 15% RI salt (high—avoid having again until dinner)
Salmon: 25% RI protein (excellent—make this a regular dinner protein)
Chocolate bar: 35% RI sugar (very high—limit portion size or frequency)
Part 5: Front-of-Pack Labels – Quick Visual Systems
Traffic Light System (Red, Amber, Green)
What it is: A color-coded label on the front of packaging showing whether nutrients are high (red), medium (amber), or low (green) per 100g.
Standard thresholds per 100g (foods) or 100ml (drinks):
Nutrient Green (Low) Amber (Medium) Red (High)
Fat <3g 3-17.5g >17.5g
Saturated fat <1.5g 1.5-5g >5g
Sugars <5g 5-22.5g >22.5g
Salt <0.3g 0.3-1.5g >1.5g
How to use it:
All green = Healthiest choice in this category
Mostly amber = Can eat regularly with moderation
Red = High in that nutrient; eat less often or smaller portions
Multiple reds = Occasional treat, not regular food
Advantage: Instant comparison; no math required
Important: Traffic light labels are voluntary (not required by law), but most major EU supermarket brands use them. The UK, Ireland, and some European countries recommend traffic light labels.
Nutri-Score (A to E, Green to Red)
What it is: A single score (A-E) summarizing the overall nutritional quality of a food, using a formula based on nutrients per 100g.
Score meanings:
Grade Color Nutritional Quality
A Dark green Best nutritional quality
B Light green Good nutritional quality
C Yellow Moderate nutritional quality
D Orange Poor nutritional quality
E Red Poorest nutritional quality
How it’s calculated:
The formula weighs nutrients as follows:
Negative points (subtract points): Energy, saturated fat, sugars, sodium
Positive points (add points): Fiber, protein, fruits/vegetables, legumes, nuts, seeds, healthy oils
2024-2025 Algorithm Updates:
Stricter thresholds were implemented in January 2024 across several European countries, including:
Sugar scoring: More negative points for high sugar
Salt scoring: Stricter sodium limits
Sweeteners: Artificial sweeteners now penalized
Fiber: Better scoring for high-fiber products
Protein: Better scoring for high-protein products
Beverages: Special category with separate scoring
Nuts & oils: Own favorable category
Example scores:
Dark chocolate (85%): B (good fiber, protein; offset by sugar)
White bread: D (refined carbs, low fiber, added sugar)
Lentil soup: A or B (fiber, protein, healthy composition)
Soda: E (only sugar, no nutritional value)
Current status (2025): Nutri-Score is voluntary and used in France, Belgium, Spain, Germany, and other countries. The EU decided NOT to make it mandatory across all member states (controversial in some countries like Italy and Spain where traditional foods score poorly).
Adoption in Poland: Currently limited; more common in France, Germany, Belgium, Netherlands.
Part 6: Allergen Information – Critical Safety
Where Allergens Are Listed
EU law requires prominent display of 14 major allergens (either in the ingredients list in bold or in a separate “May contain” section)
The 14 Major Allergens
# Allergen Where It Hides
1 Cereals (gluten) Wheat, barley, rye, oats (in many processed foods)
2 Crustaceans Shrimp, crab, lobster (sauces, prepared foods)
3 Eggs Baked goods, pasta, mayonnaise
4 Fish Sauces, stocks, some processed meats
5 Peanuts Peanut oil, sauces, chocolate spreads
6 Soybeans Soy sauce, meat substitutes, many processed foods
7 Milk Obvious in dairy but hidden in chocolate, bread, processed meats
8 Tree nuts Almonds, hazelnuts, walnuts (baked goods, spreads)
9 Celery Celery seed, some spice blends, stocks
10 Mustard Mustard seed, many sauces
11 Sesame Tahini, some salad dressings, Asian foods
12 Sulfites Wine, dried fruit, some processed foods (>10ppm)
13 Lupin Flour (increasingly common)
14 Mollusks Mussels, clams, snails (seafood products)
How to Read Allergen Warnings
“Contains” statement: Lists allergens present in the product
Example: “Contains: gluten, milk, eggs”
“May contain” statement: Risk of cross-contamination (same facility processes allergens)
Example: “May contain traces of peanuts”
Important: These are voluntary warnings; absence doesn’t mean zero risk
Bold or highlighted: In ingredients list, allergens must be visually distinct
Example: “…wheat flour, water, salt, milk powder…”
Part 7: Health Claims – What They Actually Mean
Official Health Claims (Evidence-Based)
Not all health claims on packaging are equal. EU law distinguishes between regulated claims backed by scientific evidence and misleading marketing language.
Nutrition Claims (Regulated by EU Regulation 1924/2006)
These claims are checked and must meet strict criteria:
Claim Requirements Example Product
“Low fat” ≤3g per 100g (foods) or ≤1.5g per 100ml (drinks) Low-fat yogurt
“Fat-free” <0.5g per 100g Skim milk
“Low sugar” ≤5g per 100g Sugar-free candy
“Sugar-free” <0.5g per 100g Diet soda “High fiber” ≥6g per 100g Whole grain bread “Good source of protein” ≥12% of energy value Chicken breast “Low sodium/salt” ≤0.4g per 100g Low-salt bread “Source of [vitamin]” ≥15% daily reference Fortified cereal Important: These are legally defined. Manufacturers can only use them if the product meets exact criteria. Health Claims (Disease-Related) These make health statements and must be scientifically proven: Examples of authorized health claims: “Vitamin D contributes to normal calcium absorption and bone maintenance” “Calcium is needed for normal growth and development of bone in children” “Omega-3 fatty acids contribute to normal heart function” “Fiber contributes to normal bowel function” “Probiotics [specific strain] may support digestive health” Important: The generic claim “probiotics are good for health” is NOT allowed. Only specific proven strains with specific evidence can make health claims. Red Flags for Misleading Claims Watch out for unregulated marketing language: ❌ “Natural” – Not regulated (anything can be called natural) ❌ “Healthy” – Not a permitted claim under EU law ❌ “Detox” – Not permitted (your liver detoxes naturally) ❌ “Superfood” – Marketing term with no legal definition ❌ “All-natural” – Meaningless; regulated substances are all “natural” to chemists ❌ “Clean eating” – Marketing language with no legal meaning ❌ Vague health implications – “May support immune function” (not an approved health claim) Test: If a claim seems too good to be true, it probably isn’t approved. Check the EU Register of Nutrition and Health Claims to verify. Part 8: Dates – Expiration vs. Shelf Life Two Different Types of Dates “Use by” Date (Expiration Date) What it means: Food is unsafe after this date; don’t consume Why it matters: Bacterial growth accelerates after this date; food poisoning risk Foods requiring “use by”: Raw meat and fish Ready-to-eat prepared foods Dairy (unpasteurized) Foods with short shelf life Example: Chicken: “Use by May 15” → Don’t eat on May 16 “Best before” Date (Quality Date) What it means: Food is safe after this date but quality decreases; taste, texture, smell may deteriorate Why it matters: Nutritional value slowly declines; food won’t taste as good Foods with “best before”: Dry goods (pasta, flour, rice) Canned foods Frozen products Chocolate Biscuits Most shelf-stable foods Example: Pasta: “Best before January 2026” → Still safe to eat in March 2026, but might be slightly less flavorful if opened The “7-day rule” (EU Standard) Most EU countries use “7 days from sale” for perishable items as default if no specific date is set. Part 9: Reading the Ingredients List Order Matters: Descending by Weight Ingredients are listed from heaviest to lightest. If sugar appears first, that’s the main ingredient. Example: text INGREDIENTS: Water, wheat flour, sugar, sunflower oil, salt, baking powder, vanilla extract This product is mostly water, then flour, then sugar (so it’s quite sugary). Hidden Names for Sugar Manufacturers use many names to obscure high sugar content. Look for these: Category Hidden Names Example Products Syrups Agave nectar, brown rice syrup, corn syrup, maple syrup, molasses Granola, protein bars Juice concentrates Apple juice concentrate, grape juice concentrate Cereals, yogurt Sweeteners Honey, cane juice, beet juice, fruit juice “Natural” products Alcohols/sugars Sorbitol, xylitol, erythritol, maltitol Sugar-free products, candy Technical terms Dextrose, fructose, glucose, lactose, maltose Many processed foods Red flag: If sugar (any form) appears in the first 3 ingredients, the product is high in sugar—regardless of health claims. Understanding “Natural” Flavoring vs. “Artificial” Flavoring Natural flavoring: Extracted from natural sources but chemically processed (not necessarily healthier) Artificial flavoring: Synthesized in a lab; safe but not from “natural” sources Both are regulated and safe. The term “natural” is more marketing than substance. Part 10: Comparing Products Like a Pro Step-by-Step Comparison Method When choosing between two similar products (e.g., two types of yogurt): Step 1: Check the serving size If different serving sizes, recalculate one to match the other Example: Product A = 125g, Product B = 150g Recalculate both to per 100g for fair comparison Step 2: Compare per 100g Energy (kcal): Which is lower? (unless you want energy) Sugars: Which is lower? (usually good to minimize) Protein: Which is higher? (if protein is your goal) Fat: Which has better quality (less saturated)? Salt: Which is lower? Step 3: Check the ingredients list Shorter is usually better (less processing) Can you pronounce/recognize the ingredients? Does it have added sugar (syrups, concentrates)? Any allergens? Step 4: Check for health claims Are they based on approved health claims? (Check EU Register) Or are they marketing language? Step 5: Consider cost and convenience Is the healthier option affordable? Is it convenient for your lifestyle? Real Example: Two Breakfast Cereals Cereal A (Regular): Per 100g: 400 kcal, 20g sugar, 2g fiber, 8g protein Ingredients: Corn, sugar, corn syrup, salt, artificial flavors Marketing: “Fortified with vitamins” Cereal B (Whole grain): Per 100g: 350 kcal, 8g sugar, 6g fiber, 10g protein Ingredients: Whole grain oats, honey, salt Marketing: “Whole grain” (legitimate claim) Comparison: Cereal B is 50 kcal lower (15% less) Cereal B has 12g less sugar (60% less!) – Major difference Cereal B has 4g more fiber – Better for digestion Cereal B has 2g more protein – Better satiety Cereal B has fewer ingredients – Less processed Verdict: Cereal B is significantly healthier. The extra cost is justified. Part 11: Practical Shopping Tips At the Supermarket ✓ DO: Check serving size first (before reading any numbers) Compare per 100g when products have different serving sizes Look at sugar content if watching calorie intake Check salt for processed foods (often hidden high salt) Read the actual ingredients, not just claims Use traffic light or Nutri-Score as quick visual guide Compare fiber content (higher is better for most foods) Look at saturated fat ratio (lower is better for heart health) ✗ DON’T: Trust marketing claims without checking the nutrition table Assume “natural” means healthy Fall for “fortified with vitamins” (original ingredient might be better source) Ignore the serving size (biggest labeling mistake) Compare products with different serving sizes without recalculating Choose solely based on calories (nutrient quality matters more) Trust front-of-pack labels without reading back panel Red Flags (Product Probably Unhealthy) 🚩 Sugar in first 3 ingredients 🚩 Saturated fat >5g per 100g
🚩 Salt >1.5g per 100g
🚩 Ingredient list longer than 15 items
🚩 Unrecognizable ingredient names
🚩 Multiple “syrups” or sugar-named ingredients
🚩 E-numbers throughout (heavy processing)
🚩 “Hydrogenated oils” (trans fats, even if not listed)
🚩 No fiber in what should be a whole grain product
Part 12: Special Labels & Certifications
Common EU Food Labels (What They Mean)
Label Meaning Regulatory
🍃 EU Organic No synthetic pesticides; no GMOs; animal welfare standards met Yes, strictly regulated
🔒 Protected Designation of Origin (PDO) Product from specific region; traditional methods Yes
🔱 Protected Geographical Indication (PGI) Linked to geographic location Yes
🍂 Traditional Specialties Guaranteed (TSG) Traditional recipe/method, but not location-specific Yes
Fair Trade Producers paid fair price; labor standards Varies by certifier
Marine Stewardship Council (MSC) Sustainable fishing practices Yes
RSPCA/Freedom Food Animal welfare standards No (industry standard)
Rainforest Alliance Environmental sustainability No (voluntary)
Part 13: Key Takeaways – Quick Reference
Task How to Do It
Find calories Look in nutrition table; check serving size first
Assess sugar content Look for sugars per 100g; <5g = low, >22.5g = high
Check fat quality Saturated fat should be <1/3 of total fat
Evaluate salt <0.3g per 100g = low; >1.5g = high
Find fiber Look in nutrition table; >6g per 100g = high
Compare products Always compare per 100g; ignore serving size variations
Verify health claims Check EU Register of Health Claims if unsure
Understand allergens Look for bold text in ingredients list
Decode dates “Use by” = expiration; “Best before” = quality
Judge nutrition quality Check: sugar, salt, fiber, whole grains, additives
Part 14: Common Label Mistakes (And How to Avoid Them)
Mistake #1: Comparing Products with Different Serving Sizes
❌ Wrong: “Product A has 5g sugar per serving, Product B has 6g, so A is healthier”
✓ Right: Recalculate both to per 100g first. If A is 150g serving (3.3g per 100g) and B is 100g serving (6g per 100g), B is actually lower sugar.
Mistake #2: Ignoring Fiber When Comparing Carbs
❌ Wrong: “Whole grain bread has 40g carbs, white bread has 42g, so they’re similar”
✓ Right: Whole grain has 8g fiber (32g net carbs), white bread has 2g fiber (40g net carbs). Whole grain is significantly better.
Mistake #3: Trusting “Low Fat” on High-Sugar Products
❌ Wrong: Buying “low-fat yogurt” with 20g sugar per serving thinking it’s healthy
✓ Right: Reading the full label and choosing unsweetened or low-sugar options; fat isn’t the enemy, excess sugar is.
Mistake #4: Assuming “Natural” Means Safe/Healthy
❌ Wrong: Buying a product because it says “all natural” or “no artificial flavors”
✓ Right: Reading ingredients and nutrition facts; natural doesn’t mean healthy (natural sugar is still sugar).
Mistake #5: Missing Hidden Sodium
❌ Wrong: Only checking salt content in obviously salty foods
✓ Right: Reading salt in ALL processed foods: bread (often 1-2g per slice), cheese, soups, sauces.
Mistake #6: Misinterpreting Traffic Light Colors
❌ Wrong: “Red means I can’t eat this food”
✓ Right: “Red means high in that nutrient; eat less often or smaller portions. Some red foods (cheese, nuts) can still be healthy.”
The Bottom Line
Reading EU nutrition labels is a learnable skill that gives you enormous power over your health. The label contains all the information you need to make informed decisions—you just need to know where to look and what it means.
Key mindset shift: Stop reading claims on the front of the package. Instead, flip the package over, find the nutrition table, check the serving size, and make decisions based on the actual numbers.
In about 30 seconds per product, you can determine whether it’s:
High in sugar (try to avoid regular consumption)
High in salt (limit frequency)
High in saturated fat (limit portion/frequency)
Good source of fiber (prioritize)
Good source of protein (great for meals)
Processed or whole food (fewer ingredients = less processed)
Master these skills, and you’ll never be misled by food marketing again.
This guide is part of Food Reality Check’s mission to empower consumers to make informed food choices based on actual nutrition science, not marketing. Last updated: December 2025