Nutrition education
Reading food labels
Three numbers tell you almost everything: salt, sugar and saturated fat per 100 g.
PatientCaregiverFamily
Use per 100 g, not per portion
Manufacturers choose the portion size, and it is often smaller than anyone eats. Comparing per 100 g is the only fair comparison between products.
The thresholds, per 100 g
- Salt: low is 0.3 g or less; high is more than 1.5 g. (Sodium × 2.5 = salt.)
- Total sugars: low is 5 g or less; high is more than 22.5 g.
- Saturated fat: low is 1.5 g or less; high is more than 5 g.
- Fibre: 6 g or more per 100 g is a high-fibre food.
The ingredients list
- Ingredients are listed by weight — if sugar or oil is in the first three, it is a major component.
- Sugar has many names: syrup, dextrose, maltose, concentrate, honey, molasses.
- 'Phos' in an additive name means added phosphate — important in kidney disease.
- 'Low fat' often means added sugar; 'no added sugar' can still be high in natural sugars.
Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.