How Food Labels Can Support Consumers in Making Informed Choices

January 14, 2026 •

5 min read

According to a study published on ResearchGate in 2025, 60% of respondents felt more confident and made better choices after reading food labels, though a large percentage still do not use them consistently. This highlights a key challenge and opportunity: understanding how food labels can support consumers to make more informed decisions about their dietary and health needs.

Quick Summary

Food labels provide crucial information on nutrition, ingredients, and allergens, helping shoppers navigate complex choices. By understanding serving sizes, ingredient lists, and health claims, consumers can effectively manage dietary restrictions and health goals. This transparency promotes safer, healthier, and more informed purchasing decisions for everyone.

Key Points

Decipher the Nutrition Facts Panel: Understand serving sizes, calories, and % Daily Value (%DV) to easily compare products and track nutrient intake.
Scrutinize the Ingredient List: Ingredients are listed by weight; check the list to identify high amounts of less-desirable ingredients like added sugars and preservatives.
Heed Allergen Warnings: Individuals with allergies must check for prominently displayed allergen information, which is legally mandated to prevent severe reactions.
Be Skeptical of Health Claims: Don't rely solely on marketing terms like “low-fat” or “natural”; always verify a product's true nutritional profile using the full label.
Understand Date Markings: Differentiate between 'Use By' (safety) and 'Best Before' (quality) dates to prevent food waste and ensure safety.
Utilize Labels for Dietary Needs: Easily find information on vegan, gluten-free, or other dietary requirements to make suitable purchasing decisions.
Compare Similar Products: Use the 'per 100g' or 'per 100ml' metric for nutritional information to accurately compare the nutrient density of similar items.

Decoding the Nutrition Facts Panel

At the core of any food label is the Nutrition Facts panel, a standardized table that details the nutritional content of a product. To make this information work for you, it's essential to look beyond the calorie count and understand what each section means. The serving size is the most critical starting point; all other figures on the label, including calories, are based on this amount. For instance, a small bag of chips might be listed as two servings, meaning the calories and nutrients are doubled if you consume the entire bag. The next section details key macronutrients like fats, carbohydrates, and proteins, as well as critical micronutrients such as Vitamin D, calcium, iron, and potassium, nutrients many people lack. A quick glance at the percentage of Daily Value (%DV) can tell you if a serving is high (20% or more) or low (5% or less) in a specific nutrient. This allows for quick comparisons between similar products. Additionally, the label distinguishes between total sugars and added sugars, helping consumers limit intake of the latter, which is linked to adverse health effects.

Unpacking the Ingredient List

The ingredient list provides a complete breakdown of a product's composition, with ingredients listed in descending order by weight. This means the first few ingredients are the most prevalent in the food. This section is vital for identifying hidden sugars, additives, and potential allergens. For example, knowing that 'evaporated cane juice,' 'dextrose,' and 'high fructose corn syrup' are all forms of added sugar helps consumers spot and limit them. Similarly, additives and preservatives are also listed, giving consumers insight into the level of processing a food has undergone. A shorter, simpler ingredient list often signifies a less processed product. For those with specific sensitivities, scrutinizing this list is paramount. The clear and prominent declaration of allergens is a non-negotiable aspect of modern food labeling, helping protect against potentially life-threatening reactions.

Protecting Vulnerable Consumers: Allergies and Dietary Needs

For individuals with food allergies or specific dietary restrictions, food labels are a critical safety tool. The mandatory highlighting of common allergens in bold within the ingredient list or in a summary statement makes them easier to spot. This practice is legally required in many regions to prevent severe allergic reactions. Beyond allergens, labels cater to various dietary preferences:

Vegan/Vegetarian: Look for certified symbols or labels indicating no animal products.
Gluten-Free: Essential for those with celiac disease, these labels must meet strict government criteria.
Low-Sodium/Low-Fat: These claims must also meet specific standards, though consumers should check the full nutrition panel to ensure the product is healthy overall.

Comparison Table: Choosing Between Two Similar Products


Feature	Brand A (Example: Cookies)	Brand B (Example: Cookies)
Serving Size	3 cookies (30g)	2 cookies (28g)
Calories	160	140
Added Sugars	12g	8g
Total Fat	8g	7g
Sodium	110mg	80mg
Fiber	1g	2g
Ingredient List	Flour, high fructose corn syrup, palm oil, chocolate chips, artificial flavor	Whole wheat flour, sugar, butter, chocolate chips, vanilla extract
Key Takeaway	Higher in sugar and sodium, with less desirable ingredients. A less healthy option.	Lower in added sugar and sodium, with more whole-food ingredients. A better choice.

This table demonstrates how a quick comparison of key metrics, normalized to 100g/ml if needed, helps consumers make smarter purchasing decisions. By focusing on added sugars, sodium, and the ingredient list, you can distinguish between a less healthy treat and a marginally better one.

Navigating Health Claims and Marketing Language

Labels often include marketing terms and health claims designed to attract consumers. While regulated claims like "low-fat" or "good source of fiber" must meet certain standards, they don't always indicate overall healthfulness. For example, a "low-fat" product might be high in sugar to compensate for flavor. Vague terms like "natural" are also often unregulated and can be misleading. Being a savvy consumer requires looking past these claims and reading the full Nutrition Facts panel to understand the complete picture of the product's nutritional profile. Voluntary labels and ratings, such as the Health Star Rating system in Australia and New Zealand or front-of-package traffic light labels in the UK, can provide helpful snapshots but should be used in conjunction with a full label review.

The Role of Dates and Proper Storage

Food labels provide crucial information about a product's shelf-life and safety. Date markings like "Use By" and "Best Before" serve different purposes. The "Use By" date is a safety indicator for perishable items, while the "Best Before" date refers to the peak quality of the food. Confusing these can lead to unnecessary food waste. Proper storage instructions also play a key role in maintaining both food safety and quality, ensuring consumers get the most out of their purchases. By following these guidelines, consumers can minimize health risks and prevent foodborne illnesses.

Conclusion: Empowering Consumers with Information

Ultimately, food labels empower consumers by providing the necessary tools to make informed decisions about their purchases, supporting health, safety, and personal dietary needs. From decoding the Nutrition Facts panel to scrutinizing ingredient lists and understanding marketing claims, a mindful approach to food labels helps consumers navigate the complexities of the modern food landscape. By becoming proficient at reading labels, individuals can align their food choices with their health goals, manage dietary restrictions effectively, and advocate for greater transparency in the food industry. A well-informed consumer is a powerful force for promoting healthier eating habits and encouraging manufacturers to produce more nutritious and transparently-labeled products.

The Future of Food Labeling

Advancements in technology are poised to further enhance how food labels can support consumers. The integration of QR codes and digital labels, for instance, allows for a more detailed, extensive, and interactive wealth of information than a physical label can hold. Consumers could potentially scan a code to get information on ingredient sourcing, sustainability practices, and detailed nutritional data. Additionally, personalized nutrition labels, based on individual health profiles and dietary needs, could become a reality, offering tailored guidance. Smart packaging that monitors food freshness in real-time is another potential innovation aimed at reducing food waste and improving safety. Policy and regulatory changes, often driven by public health concerns, are also constantly evolving to ensure labels are clearer and less misleading. This ongoing progress highlights the enduring importance of food labels as a dynamic tool for consumer empowerment.

Food and Agriculture Organization of the United Nations (FAO)

Frequently Asked Questions

The most important part of a food label is arguably the serving size, as all other nutritional information is based on this figure. It's easy to accidentally consume multiple servings, which significantly alters the actual calorie and nutrient intake.

To spot hidden sugars, look for words ending in '-ose,' such as fructose and dextrose, as well as terms like high fructose corn syrup, agave nectar, and evaporated cane juice. Remember that ingredients are listed by weight, so the higher up these are on the list, the more sugar the product contains.

The 'Use By' date indicates when a product is no longer safe to eat and is typically used for perishable foods. The 'Best Before' date, however, refers to a product's peak quality; the food may still be safe to consume after this date, though its flavor or texture might have deteriorated.

The %DV indicates how much of a nutrient in one serving contributes to your total daily diet. For nutrients to limit, like saturated fat and sodium, aim for 5% DV or less. For nutrients to increase, like fiber, aim for 20% DV or more. This allows for quick, standardized comparisons.

No, you should not rely solely on health claims. While regulated claims like 'low-fat' must meet certain standards, the product might still be high in sugar. Unregulated terms like 'natural' can be even more misleading. Always check the full Nutrition Facts panel to get the complete picture.

The ingredient list is crucial for allergies because manufacturers are legally required to list and emphasize common allergens within the ingredients. This clear labeling is designed to help consumers with sensitivities avoid potentially life-threatening allergic reactions.

Food labels help manage weight by providing clear information on serving size and calories. By paying attention to these figures and understanding how they relate to your portion, you can accurately track your calorie intake and make choices that align with your weight management goals.