Understanding UK Food Labelling and Nutrient Information

Both kJ (kilojoules) and kcal (kilocalories) measure energy content in food. One kilocalorie equals approximately 4.184 kilojoules. UK food labels are required to display both units. Kcal is the more commonly used unit in everyday contexts in English-speaking countries, while kJ is also displayed to comply with international standards.

The per-portion value is calculated by multiplying the per 100 g value by the manufacturer's declared portion size divided by 100. For example, if a product contains 400 kcal per 100 g and the declared portion is 50 g, the per-portion value would be 200 kcal. The per-portion value depends entirely on the serving size declared by the manufacturer, which can vary between brands.

Green indicates the nutrient level is low per 100 g. Amber indicates the level is medium. Red indicates the level is high. The colour coding applies to fat, saturated fat, sugars, and salt. High, medium, and low are defined by standardised thresholds set in UK labelling regulations. The colours indicate only relative nutrient levels, not a judgement about the product.

No. Different manufacturers declare different portion sizes for similar products, making per-portion comparison unreliable. Use the per 100 g values instead, which are standardised units. This allows a fair comparison between any products in the same category, regardless of how the manufacturer has defined the serving size.

The low fat claim is defined in UK food labelling regulations as containing no more than 3 grams of fat per 100 grams of product (or 1.5 grams per 100 millilitres for liquids). For products naturally low in fat, the claim may be used if the product meets the definition. This is a legal definition that applies consistently across all manufacturers.

Ingredients are listed in descending order by weight at the time of manufacture. The ingredient present in the greatest amount appears first, and the ingredient present in the smallest amount appears last. This order applies to all ingredients and additives in the product, allowing consumers to identify the primary components and locate specific items like allergens.

E numbers are identification codes for approved food additives in the European Union and United Kingdom. E stands for Europe. Additives include preservatives, colourings, emulsifiers, and thickening agents. All approved E number additives have undergone safety assessment. The E number system provides a standardised labelling method that is consistent across countries.

The RI percentage indicates what proportion of an average adult's daily recommended intake is provided by one serving of the product. For example, if a product provides 25 percent RI for salt, one serving contains one quarter of the recommended daily amount for an average adult. RI percentages allow quick estimation of how a product fits into a daily diet.

Manufacturers may declare different portion sizes for the same product depending on package size. A multi-pack may list a smaller portion size, while a family-size package may list a larger portion. This is because the declared portion reflects the manufacturer's intended serving recommendation, which can vary by package. Per 100 g values will be identical between package sizes.

No added sugar means the product does not contain added sugars, though it may contain naturally occurring sugars or sugar alcohols. The claim indicates no sugars or sugar-containing ingredients were added during manufacturing. This differs from sugar-free, which generally means the product contains no more than 0.5 grams of sugars per 100 grams.

Some products, such as dried pasta or powdered beverages, display nutrition information for the product as sold (dry), while others display values for the prepared product (cooked or mixed with water). The label indicates which basis is used. Understanding whether the values are for the product as sold or as prepared is essential for accurate interpretation, as preparation can significantly change nutrient composition and portion sizes.

Nutrition information on labels provides factual data about product composition. Understanding this information allows you to compare products and see which nutrients are present in what quantities. However, individual dietary needs vary based on age, activity level, health status, and personal circumstances. For personalised dietary guidance appropriate to your situation, consult a qualified healthcare professional.