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Start with the serving size
When comparing two products, always check whether the nutrition information is based on the same amount. One item may list values per 100g, while another uses a serving or portion size. This can make one product look healthier than it really is.
In the UK, the per 100g column is often the easiest way to compare products fairly. It gives you a standard measure, so you can see which product is lower in fat, sugar or salt. The serving size can still be useful, but only if you will eat exactly that amount.
Check the traffic light colours
Many UK food labels use red, amber and green colours to show whether a nutrient is high, medium or low. Green is usually the healthier choice, amber is in the middle, and red means you should eat less of it. This makes it quicker to spot better options at a glance.
Look closely at fat, saturated fat, sugars and salt. A product with more green and amber labels is often a better everyday choice than one with several reds. However, the full picture matters, so do not rely on colour alone.
Look at sugar, salt and saturated fat first
For healthier eating, these are often the most important nutrients to compare. Too much saturated fat, sugar or salt can make a product less suitable as an everyday food. A small difference between products can add up over time.
If one product has lower sugar but much higher salt, it may not be the best choice overall. Try to find the version that offers the best balance across all three. This is especially useful when choosing cereals, sauces, ready meals and snacks.
Compare fibre and protein too
Fibre can help keep you fuller for longer and support digestive health. If you are comparing breads, cereals or snack bars, a higher fibre option is often better. Protein can also help with fullness, especially in yoghurts, dairy alternatives and meal replacements.
Do not choose a product just because it has less fat or sugar if it also has very little fibre or protein. A more balanced product can support healthier eating better overall. Look for foods that give you useful nutrients as well as fewer less healthy ones.
Read the ingredients list
The ingredients list shows what the product is actually made from, in order of weight. If sugar, syrup, salt or refined oils appear near the top, the product may be more processed. This can help you understand the label beyond the numbers.
It is also worth checking for wholegrains, fruit, nuts or other useful ingredients. Shorter ingredients lists are not always healthier, but they can be easier to understand. Use the list alongside the nutrition table for a fuller comparison.
Choose the better fit for your routine
The healthiest product is not always the one with the lowest numbers. Consider how often you will eat it and what else you are eating that day. A small treat now and then can still fit into a balanced diet.
Over time, aim to choose products with less salt, sugar and saturated fat, and more fibre where possible. Comparing labels regularly helps build better habits when shopping in UK supermarkets. The more you practise, the quicker it becomes to spot the healthier option.
Frequently Asked Questions
Compare food labels for healthier eating is the practice of checking nutrition facts and ingredient lists across products to choose options that better support your health goals. It is useful because it helps you identify foods with less added sugar, sodium, and saturated fat, and more fiber, protein, and beneficial nutrients.
To compare food labels for healthier eating, check serving size first, then compare calories, added sugars, sodium, saturated fat, fiber, protein, and key vitamins or minerals. Choose the product with more nutrients you want more of and less of the nutrients you want to limit.
Serving size matters because all nutrition information on a label is based on that amount. If two products list different serving sizes, comparing them without adjusting can be misleading, so you should compare the same amount of food when possible.
Look at the added sugars line on the Nutrition Facts panel and check the ingredient list for sugars such as cane sugar, syrup, honey, or fruit juice concentrate. A lower added sugar amount is generally better when comparing foods for healthier eating.
Compare the sodium milligrams per serving and choose the lower-sodium option when possible. This is especially helpful for packaged meals, soups, sauces, and snacks, which often contain a lot of sodium.
Choose foods with higher fiber per serving, especially in breads, cereals, crackers, and snacks. Fiber helps support digestion and fullness, so higher-fiber options are usually a better choice when comparing labels.
Compare saturated fat and trans fat on the label, and look for products with lower amounts of both. Also check the ingredient list for healthier unsaturated oils such as olive, canola, or sunflower oil instead of partially hydrogenated oils.
If calories are similar, compare the nutrient quality by looking for more fiber, protein, vitamins, and minerals, and less added sugar, sodium, and saturated fat. The healthier choice is often the one with a better overall nutrient profile, not just fewer calories.
Use % Daily Value to see whether a food is high or low in a nutrient. As a general guide, 5% DV or less is low and 20% DV or more is high, which helps you quickly compare foods for healthier eating.
Check the ingredient list for whole foods near the top, and look for fewer highly processed ingredients, added sugars, and refined grains. Ingredients are listed by weight, so items near the beginning are present in larger amounts.
For cereal, compare serving size, fiber, added sugar, and sodium. A healthier cereal usually has more fiber, less added sugar, and moderate sodium, while also including whole grains as a main ingredient.
For bread, compare fiber, sodium, and ingredient quality. Look for breads made with whole grains as the first ingredient, with more fiber and less sodium than similar products.
For yogurt, compare added sugar, protein, and serving size. Plain or lightly sweetened yogurts usually have less added sugar, and higher protein can help with fullness and balanced meals.
For frozen meals, compare calories, sodium, fiber, protein, and saturated fat. A healthier choice often has a better balance of these nutrients, with moderate calories, higher protein and fiber, and lower sodium and saturated fat.
For snacks, compare calories per serving, sodium, fiber, and saturated fat. Choose snacks with more fiber and less sodium and saturated fat, and be careful with serving size because snack labels often make portions look smaller than what people actually eat.
Do not rely only on front-of-package claims like natural, light, or wholesome. Always compare the Nutrition Facts panel and ingredient list, because front labels can be misleading or focus on only one positive feature.
Compare the nutrition facts for each form of food, especially sodium, added sugar, and ingredients. Fresh and frozen foods can be very healthy, and canned foods can also be good choices if you select low-sodium or no-added-sugar versions.
Focus on added sugars, total carbohydrate, fiber, and serving size. Foods with less added sugar and more fiber often have a better effect on blood sugar than highly refined foods with little fiber.
Compare grams of protein per serving and check whether the product also has reasonable levels of added sugar, saturated fat, and sodium. Higher protein can be helpful, but it should come from a food with a balanced overall nutrient profile.
The best habit is to compare a few key nutrients consistently: serving size, calories, added sugar, sodium, saturated fat, fiber, and protein. With regular practice, label reading becomes faster and helps you make healthier choices more often.
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