The Two Sides of UK Food Labels: Back and Front
In the UK, pre-packaged food typically features two primary types of nutritional information that can help you read calories and other key values. The first is the mandatory nutritional declaration, found on the back or side of the pack, which provides a detailed breakdown of the food's energy and nutrient content. The second, which is a voluntary system, is the front-of-pack (FOP) traffic light label, designed to give a quick, at-a-glance summary.
Decoding the Back-of-Pack Nutritional Table
This is where you will find the most accurate and legally required nutritional information. The label is typically presented in a tabular format and must include energy values and amounts of fat, saturated fat, carbohydrates, sugars, protein, and salt.
- Kilojoules (kJ) and Kilocalories (kcal): You will see two energy values listed: kJ and kcal. Kcal, or kilocalories, is the value most people refer to when they talk about calories. The law requires both to be shown.
- Per 100g/ml: This column provides a standardized measure that is crucial for comparing different products. By looking at the 'per 100g' value, you can fairly assess the calorie density of similar items, regardless of their package size.
- Per Portion: Many labels also list the nutritional information 'per portion'. However, it's vital to check the portion size stated, as it may be smaller than what you would actually consume. If you eat more than the stated portion, you must adjust the calorie count accordingly.
Understanding the Front-of-Pack (FOP) Traffic Lights
While optional, the traffic light system is widely used by supermarkets and manufacturers to help shoppers make healthier choices quickly. The colour codes apply to fat, saturated fat, sugars, and salt, not directly to calories, but calories are always displayed in the accompanying box.
- The Colours: The system uses red, amber, and green to denote the level of a nutrient: red means high, amber means medium, and green means low.
- Reference Intake (RI): Next to the nutrient values, you'll see a percentage. This indicates how much a single portion of the food contributes to the Reference Intake (RI), which is a guideline for the average adult's daily nutrient needs.
- The Best Choices: For a healthier option, choose foods with more green and amber lights and fewer reds.
Comparing Calorie Content: An Example
To illustrate the importance of looking at 'per 100g' values, let's compare two hypothetical brands of oat cereal. This shows why solely relying on 'per serving' data can be misleading, especially if portion sizes differ.
| Feature | Oat Cereal Brand A | Oat Cereal Brand B |
|---|---|---|
| Energy (kcal) per 100g | 380 kcal | 400 kcal |
| Energy (kcal) per serving | 190 kcal (for 50g) | 160 kcal (for 40g) |
| Traffic Light Rating | Mostly Green | Some Amber, Less Green |
In this example, relying only on the 'per serving' figure would suggest Brand B is lower in calories. However, the 'per 100g' data reveals that Brand A is actually the more calorie-efficient choice overall. This highlights the importance of using the standardized metric for a fair comparison.
Beyond the Numbers: Ingredients and Claims
To gain a deeper understanding of a product's nutritional profile, also check the ingredients list. Ingredients are listed in descending order by weight, so the first few items are the most abundant. This can provide clues about the primary calorie source. For example, if 'sugar' is high up on the list, the calorie content from sugar will be significant, even if the label's total sugars figure appears moderate. Be wary of marketing claims such as 'low fat' or 'fat free' on the packaging. While they meet specific criteria, they do not necessarily mean the product is a healthy choice overall. Often, fat is replaced with added sugars to maintain flavour, which can increase the total calorie count.
Making Informed Choices with UK Food Labels
Learning how to read calories and interpret nutritional labels effectively empowers you to take control of your diet. By combining your understanding of the mandatory nutritional table and the voluntary traffic light system, you can move beyond relying on marketing claims and make choices that truly align with your health goals. Always check the 'per 100g' values for a fair comparison and be mindful of manufacturer-defined portion sizes. For more information and specific guidance, consult reputable sources like the NHS. Your ability to navigate food labels is a powerful tool in achieving and maintaining a healthy lifestyle.
To learn more about understanding calories and healthy weight management, visit the official NHS website.
