To read an Australian nutrition label, compare similar foods using the per-100g or per-100mL column, then use the serving information to understand the amount you expect to eat. Check ingredients, allergens and storage instructions as well.
The label is a tool for making an informed choice. It isn’t a scorecard for whether you’ve been good today. You can choose food for convenience, taste and budget as well as its numbers.
Start with a fair comparison
Compare yoghurt with yoghurt, bread with bread and sauces with similar sauces. A spoonful of olive oil and a bowl of soup serve different purposes, so ranking them purely by energy per 100g doesn’t tell you much.
Food Standards Australia New Zealand explains the nutrition information panel, including average quantities per serving and per 100g or 100mL. Serving sizes can differ between products.
Here’s a hypothetical example: yoghurt A contains 8g of protein per 100g and yoghurt B contains 5g. If you eat 150g, that supplies 12g and 7.5g respectively. The comparison is useful, but price, taste and what else you’re eating still matter.
Choose the information that fits the food
If you’re selecting a protein food, protein content is relevant. If you’re comparing salty sauces, sodium may deserve more attention. For a breakfast cereal, fibre can be a useful consideration when it is listed.
Energy is shown in kilojoules, and sometimes calories as well. It describes the energy the food provides; lower isn’t automatically better for your needs, particularly if you’re trying to fuel training.
The sugars line includes naturally occurring and added sugars. It won’t, by itself, tell you how much sugar was added. Plain milk or yoghurt can contain naturally occurring sugar, so consider the ingredients and the type of food.
Read the ingredients without getting suspicious of everything
Ingredients are listed in descending order by their weight when added. That helps you understand the main components. Percentages for characterising ingredients can also help when comparing similar products.
A long chemical name doesn’t automatically make a food unsuitable, and a short ingredient list doesn’t guarantee it meets your needs. Use the information to answer a practical question, such as whether a bread contains the grains you want.
If you have an allergy, check the relevant declarations each time you buy. FSANZ’s allergen guidance explains the required information. Familiar packaging can still contain a changed recipe.
Put front-of-pack claims in context
A “high protein” claim tells you something about that nutrient, not everything about the food. “No added sugar” doesn’t mean the product contains no sugars. Turn the pack around and compare the details that matter to you.
Check the use-by date and storage directions before putting it away. Those lines are useful too, despite being less glamorous than the large lettering on the front.
Make shopping a little easier
Choose a few familiar options you enjoy, then revisit labels when you’re trying something new. Our meal-prep guide and guide to eating for energy help put food choices into everyday context.
For support with the exercise side of your routine, contact Rush PT about fitness coaching. An accredited practising dietitian can help with individual nutrition or medical dietary needs.
