How to understand food labels | Eat For Health
The Nutrition information panel on a food label offers the simplest and easiest way to choose foods with less saturated fat, salt (sodium), added sugars and ...
Nutrition information panel
Sometimes labels will include nutrition content claims like ‘low fat’, ‘reduced salt’ or ‘high fibre’. These claims can only be used if the food meets certain criteria. For example, with a ‘good source of calcium’ claim, the food must contain more than a set amount of calcium. While nutrition content claims can generally guide you to healthier choices, it is important to check the claim by looking at the <anchor>Nutrition information panel</anchor>. For example, products carrying ‘low fat’ claims may not be low in total energy (kilojoules) when compared with similar products.
Food labels: what to look for | Eat For Health
Food labels: what to look for \| Eat For Health[Skip to main content](#main-content)

[![/](/sites/default/files/2022-03/logo_eatforhealth.png)](/ "Home")

Search

Apply

Toggle navigation

[Menu](#off-canvas "Menu")

## Main navigation

- [The guidelines](/ "This section contains pages with up-to-date advice about the amount and kinds of foods that we need.")  - [The guidelines](/guidelines/guidelines "This page contains information on Australian dietary guidelines including publications.")
  - [About the Australian dietary guidelines](/guidelines/about-australian-dietary-guidelines "This page contains information about the Australian dietary guidelines and guide to healthy eating.")
  - [Australian dietary guidelines 1 - 5](/guidelines/australian-dietary-guidelines-1-5 "This page lists and describes each of the 5 dietary guidelines.")
  - [Australian guide to healthy eating](/guidelines/australian-guide-healthy-eating "This page contains the Australian guide to healthy eating info-graphic.")
  - [Guideline development](/guidelines/guideline-development "This page contains information about how the Australian dietary guidelines were developed.")
  - [Media resources](/guidelines/media-resources "This page contains journalist briefings, sample meals plans and media releases.")
- [Food essentials](/ "This section contains pages with information about how to enjoy a variety of nutritious foods.")  - [Food essentials](/food-essentials "This page contains information about how to enjoy a variety of nutritious foods.")
  - [The five food groups](/food-essentials/five-food-groups "This page describes the recommendation to eat for the five food groups daily.")
  - [How much do we need each day](/food-essentials/how-much-do-we-need-each-day "This page contains information about the recommended amount of food.")
  - [Fat, salt, sugars and alcohol](/food-essentials/fat-salt-sugars-and-alcohol "This page contains information about Guideline 3 and foods to limit.")
  - [Discretionary food and drink choices](/food-essentials/discretionary-food-and-drink-choices "This page contains information about non-five-food-group foods.")
  - [Frequently Asked Questions](/food-essentials/frequently-asked-questions "This page contains answers to common nutritional questions.")
- [Eating well](/ "This section contains pages with information to assist with wise food and drink choices.")  - [Eating well](/eating-well "This page contains information to help choose foods and drinks more wisely")
  - [Tips for eating well](/eating-well/tips-eating-well "This page contains information to help us choose foods for good health.")
  - [Healthy eating throughout all of life](/eating-well/healthy-eating-throughout-all-life "This page contains information to help people of all ages make the best food and drink choices.")
  - [How to understand food labels](/eating-well/how-understand-food-labels "This page contains information about knowing what nutrition information to look for.")
  - [Healthy recipes](/eating-well/healthy-recipes "This page contains meal and snack ideas and recipes.")
  - [Food safety](/eating-well/food-safety "This page contains information about Guideline 5 and preparing and storing food safely.")
- [Nutrition calculators](/ "This section contains various calculators to assist with daily nutritional requirements.")  - [Nutrition calculators](/eat-health-calculators "This section contains various calculators to assist with daily nutritional requirements.")
  - [Calculate your daily energy needs](/nutrition-calculators/daily-energy-requirements-calculator "This page contains a calculator to assist with measuring your daily energy needs.")
  - [Calculate your daily nutrient requirements](/nutrition-calculators/daily-nutrient-requirements-calculator "This page contains a calculator to assist with measuring your daily nutrient requirements.")
  - [Average recommended number of serves calculator](/nutrition-calculators/average-recommended-number-serves-calculator "This page contains a calculator to assist with measuring your recommended number of food servings.")
- [Nutrient Reference Values](/nutrient-reference-values "This section contains a significant amount of nutrients related information previously located at www.nrv.gov.au")

1. [Eating well](/eating-well)
2. [How to understand food labels](/eating-well/how-understand-food-labels)
3. Food labels: what to look for


# Food labels: what to look for

![How to understand food labels: Nutrition Information table example. Linked from smaller version. Significant amount of text describing examples of nutritional information panels on food labels including total fat, serving sizes, sugars, salt, carbohydrates and fibre figures. Introductory text: "Don't rely on health claims on labels as your guide. Instead learn a few simple label reading tips to choose healthy foods and drinks, for yourself. You can also use the label to help...](/sites/default/files/2022-03/efh_food_label_example_medium.jpg)

[Click here for a larger version of this image](https://www.eatforhealth.gov.au/sites/default/files/content/Eating%20Well/efh_food_label_example_large.pdf)

[Go to the National Health and Medical Research Council home page \| Australian Government](https://www.nhmrc.gov.au)

[Go to the Department of Health and Aged Care home page \| Australian Government](https://www.health.gov.au/)

## Footer

- [Accessibility](/accessibility)
- [Contact us](/contact-us)
- [Copyright information](/copyright-information)
- [Disclaimer](/disclaimer)
- [Privacy](/privacy)

- [The guidelines](/ "This section contains pages with up-to-date advice about the amount and kinds of foods that we need.")  - [The guidelines](/guidelines/guidelines "This page contains information on Australian dietary guidelines including publications.")
  - [About the Australian dietary guidelines](/guidelines/about-australian-dietary-guidelines "This page contains information about the Australian dietary guidelines and guide to healthy eating.")
  - [Australian dietary guidelines 1 - 5](/guidelines/australian-dietary-guidelines-1-5 "This page lists and describes each of the 5 dietary guidelines.")
  - [Australian guide to healthy eating](/guidelines/australian-guide-healthy-eating "This page contains the Australian guide to healthy eating info-graphic.")
  - [Guideline development](/guidelines/guideline-development "This page contains information about how the Australian dietary guidelines were developed.")
  - [Media resources](/guidelines/media-resources "This page contains journalist briefings, sample meals plans and media releases.")
- [Food essentials](/ "This section contains pages with information about how to enjoy a variety of nutritious foods.")  - [Food essentials](/food-essentials "This page contains information about how to enjoy a variety of nutritious foods.")
  - [The five food groups](/food-essentials/five-food-groups "This page describes the recommendation to eat for the five food groups daily.")    - [Fruit](/food-essentials/five-food-groups/fruit "This page contains information about the recommended quantity and types of fruit.")
    - [Grain ( cereal ) foods, mostly wholegrain and / or high cereal fibre varieties](/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre "This page contains information about the recommended quantity and type of wholegrain and refined grain food.")
    - [Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans](/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and "This page contains information about lean meat options and other protein based alternatives.")
    - [Milk, yoghurt, cheese and / or their alternatives ( mostly reduced fat )](/food-essentials/five-food-groups/milk-yoghurt-cheese-andor-their-alternatives-mostly-reduced-fat "This page contains information about dairy options in additional to their alternatives.")
    - [Vegetables and legumes / beans](/food-essentials/five-food-groups/vegetables-and-legumes-beans "This page contains information about the recommended quantity and types of vegetables and alternatives.")
  - [How much do we need each day](/food-essentials/how-much-do-we-need-each-day "This page contains information about the recommended amount of food.")    - [Putting it all together](/food-essentials/how-much-do-we-need-each-day/putting-it-all-together "This page contains information describing how many serves are needed from each food group.")
    - [Recommended number of serves for adults](/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-adults "This page contains information describing the nutrient and energy needed by all men and women of average height with sedentary to moderate activity levels.")
    - [Recommended number of serves for children, adolescents and toddlers](/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-children-adolescents-and-toddlers "This page contains information describing the nutrient and energy requirements for children, adolescents and toddlers.")
    - [Sample meal plan for men](/food-essentials/how-much-do-we-need-each-day/sample-meal-plan-men "This page contains information describing a sample meal plan for a man aged 19-50 years of average height, healthy weight and light activity.")
    - [Sample meal plan for women](/food-essentials/how-much-do-we-need-each-day/sample-meal-plan-women "This page contains information describing a sample meal plan for a woman aged 19-50 years of average height, healthy weight and light activity.")
    - [Serve sizes](/food-essentials/how-much-do-we-need-each-day/serve-sizes "This page contains information describing the various food groups and what size each serving of them should be.")
    - [What is a serve?](/food-essentials/how-much-do-we-need-each-day/what-serve "This page contains information describing the various food groups and what size each serving of them should be.")
  - [Fat, salt, sugars and alcohol](/food-essentials/fat-salt-sugars-and-alcohol "This page contains information about Guideline 3 and foods to limit.")    - [Alcohol](/food-essentials/fat-salt-sugars-and-alcohol/alcohol "This page contains information about the risks of consuming too much alcohol.")
    - [Fat](/food-essentials/fat-salt-sugars-and-alcohol/fat "This page contains information about the different types of fat and how to consume it and still stay healthy.")
    - [Salt](/food-essentials/fat-salt-sugars-and-alcohol/salt "This page contains information about the amount of salt to eat for good health and how to avoid eating too much.")
    - [Sugars](/food-essentials/fat-salt-sugars-and-alcohol/sugars "This page contains information about how to avoid eating too much calorie dense sugar.")
  - [Discretionary food and drink choices](/food-essentials/discretionary-food-and-drink-choices "This page contains information about non-five-food-group foods.")
  - [Frequently Asked Questions](/food-essentials/frequently-asked-questions "This page contains answers to common nutritional questions.")
- [Eating well](/ "This section contains pages with information to assist with wise food and drink choices.")  - [Eating well](/eating-well "This page contains information to help choose foods and drinks more wisely")
  - [Tips for eating well](/eating-well/tips-eating-well "This page contains information to help us choose foods for good health.")    - [Choosing nutritious foods](/eating-well/tips-eating-well/choosing-nutritious-foods "This page contains information about how to address where you are now, how to limit discretionary foods and drinks.")
    - [How to add variety to your diet](/eating-well/tips-eating-well/how-add-variety-your-diet "This page contains information highlighting the importance of eating a wide variety of nutritious foods.")
    - [Meal planning](/eating-well/tips-eating-well/meal-planning "This page contains information about thinking ahead and planning out meals and their contents.")
    - [Healthy eating on a budget](/eating-well/tips-eating-well/healthy-eating-budget "This page contains information to help with planning healthy meals whilst staying in the boundaries on a budget.")
    - [Eating away from home](/eating-well/tips-eating-well/eating-away-home "This page contains information to help with choosing healthier meals, snack and drink when travelling.")
    - [Food shopping tips](/eating-well/tips-eating-well/food-shopping-tips "This page contains information about how to choose healthy options in the supermarket.")
    - [Healthy meal and snack ideas](/eating-well/tips-eating-well/healthy-meal-and-snack-ideas "This page contains ideas for healthy breakfast, main meal and snack choices.")
    - [Low fat cooking techniques](/eating-well/tips-eating-well/low-fat-cooking-techniques "This page details cooking method and some healthier alternatives.")
    - [Quick and easy meals](/eating-well/tips-eating-well/quick-and-easy-meals "This page contains ideas to help you cook once but eat often.")
    - [Tips for losing weight healthily](/eating-well/tips-eating-well/tips-losing-weight-healthily "This page contains information on how you can lose weight in a healthy way.")
  - [Healthy eating throughout all of life](/eating-well/healthy-eating-throughout-all-life "This page contains information to help people of all ages make the best food and drink choices.")    - [Healthy eating for infants, children and teenagers](/eating-well/healthy-eating-throughout-all-life/healthy-eating-infants-children-and-teenagers "This page details 3 dietary guidelines for infants, child and teen healthy eating.")
    - [Healthy eating when you’re older](/eating-well/healthy-eating-throughout-all-life/healthy-eating-when-you%27re-older "This page details 3 dietary guidelines for healthy eating when older.")
    - [Healthy eating when you’re pregnant or breastfeeding](/eating-well/healthy-eating-throughout-all-life/healthy-eating-when-you%27re-pregnant-or-breastfeeding "This page details 4 dietary guidelines for healthy eating when pregnant or breastfeeding.")
  - [How to understand food labels](/eating-well/how-understand-food-labels "This page contains information about knowing what nutrition information to look for.")    - [Food labels: what to look for](/eating-well/how-understand-food-labels/food-labels-what-look "This page contains a nutritional table example to help with understanding food labels.")
  - [Healthy recipes](/eating-well/healthy-recipes "This page contains meal and snack ideas and recipes.")    - [Recipe modification tips](/eating-well/healthy-recipes/recipe-modification-tips "This page describes how favourite and traditional recipes can be modified to include more fibre, more fruit and vegetables and less saturated fat, added sugars, added salt and less kilojoules.")
    - [How to modify a recipe to include more vegetables and reduce fat](/eating-well/healthy-recipes/how-modify-recipe-include-more-vegetables-and-reduce-fat "This page describes simple changes you can make to the basic lasagna recipe to increase the serves of vegetables, reduce the amount of fat, and to increase the fibre content.")
    - [Simple vegetarian recipes](/eating-well/healthy-recipes/simple-vegetarian-recipes "This page describes how to use meat alternatives to enjoy a greater variety of foods, eat a wider range of nutrients and make meals more interesting.")
    - [All year round fruit salad](/eating-well/healthy-recipes/all-year-round-fruit-salad)
    - [BBQ vegetables](/eating-well/healthy-recipes/bbq-vegetables)
    - [Banana parcels](/eating-well/healthy-recipes/banana-parcels)
    - [Carrot and parsnip muffins](/eating-well/healthy-recipes/carrot-and-parsnip-muffins)
    - [Chicken and vegie pie](/eating-well/healthy-recipes/chicken-and-vegie-pie)
    - [Chickpea and couscous salad](/eating-well/healthy-recipes/chickpea-and-couscous-salad)
    - [Citrus coleslaw](/eating-well/healthy-recipes/citrus-coleslaw)
    - [Curried carrot soup](/eating-well/healthy-recipes/curried-carrot-soup)
    - [Easy beef hotpot](/eating-well/healthy-recipes/easy-beef-hotpot)
    - [Easy mince ideas](/eating-well/healthy-recipes/easy-mince-ideas)
    - [Fast fish medley](/eating-well/healthy-recipes/fast-fish-medley)
    - [Fast vegie spaghetti](/eating-well/healthy-recipes/fast-vegie-spaghetti)
    - [Hearty minestrone soup](/eating-well/healthy-recipes/hearty-minestrone-soup)
    - [Mexican corn and tomato salad](/eating-well/healthy-recipes/mexican-corn-and-tomato-salad)
    - [Ratatouille](/eating-well/healthy-recipes/ratatouille)
    - [Salsa](/eating-well/healthy-recipes/salsa)
    - [Tuna and avocado salad](/eating-well/healthy-recipes/tuna-and-avocado-salad)
    - [Vegie curry](/eating-well/healthy-recipes/vegie-curry)
    - [Vegie lasagne](/eating-well/healthy-recipes/vegie-lasagne)
    - [Vegie lentil soup](/eating-well/healthy-recipes/vegie-lentil-soup)
    - [Warm roasted vegetable salad](/eating-well/healthy-recipes/warm-roasted-vegetable-salad)
  - [Food safety](/eating-well/food-safety "This page contains information about Guideline 5 and preparing and storing food safely.")
- [Nutrition calculators](/ "This section contains various calculators to assist with daily nutritional requirements.")  - [Nutrition calculators](/eat-health-calculators "This section contains various calculators to assist with daily nutritional requirements.")
  - [Calculate your daily energy needs](/nutrition-calculators/daily-energy-requirements-calculator "This page contains a calculator to assist with measuring your daily energy needs.")
  - [Calculate your daily nutrient requirements](/nutrition-calculators/daily-nutrient-requirements-calculator "This page contains a calculator to assist with measuring your daily nutrient requirements.")
  - [Average recommended number of serves calculator](/nutrition-calculators/average-recommended-number-serves-calculator "This page contains a calculator to assist with measuring your recommended number of food servings.")
- [Nutrient Reference Values](/nutrient-reference-values "This section contains a significant amount of nutrients related information previously located at www.nrv.gov.au")  - [Introduction](/nutrient-reference-values/introduction "This section introduces the concepts behind nutrient reference values in Australia.")
  - [Nutrients](/nutrient-reference-values/nutrients "This page contains a list of the reviewed nutrients and further information about these nutrients.")
  - [Dietary energy](/nutrient-reference-values/nutrients/dietary-energy "Information about dietary energy")
  - [Chronic disease](/nutrient-reference-values/chronic-disease "This page contains information to optimise diets for lowering chronic disease risk.")    - [Introduction](/nutrient-reference-values/chronic-disease/introduction "Introductory information relating to sustenance and avoidance of deficiency disease.")
    - [Micronutrients & dietary fibre](/nutrient-reference-values/chronic-disease/micronutrients-dietary-fibre "Detailed information relating to micronutrients & dietary fibre, and antioxidant vitamins & minerals and more.")
    - [Macronutrient balance](/nutrient-reference-values/chronic-disease/macronutrient-balance "Information relating to proteins, fats and carbohydrates and their contribution to dietary energy intake.")
    - [Summary](/nutrient-reference-values/chronic-disease/summary "Information relating to chronic disease and a summary of how to reduce it.")
  - [Calculator](/nutrient-reference-values/nutrients-dietary-energy-calculator "This page contains the nutrients and dietary energy calculator.")
  - [Resources](/nutrient-reference-values/resources "A collection of resource materials for the Nutrient Reference Values.")    - [Glossary](/nutrient-reference-values/glossary "This page contains a list of terms and definitions used throughout this site.")
    - [NRV summary tables](/nutrient-reference-values/resources/nrv-summary-tables "This page contains the link to summary tables of nutrient reference values for energy, macronutrients and micronutrients.")