How to Read an Ingredient List

The front of a pack is there to sell it. The ingredient list and the nutrition table on the back are where you find out what’s actually inside.

• Ingredients are listed by weightThe first ingredient is the one there’s most of. If sugar or oil is near the top, it’s a large part of the product.
• The first three tell most of the storyThey usually make up the bulk of the product, so start there.
• Sugar has many namesGlucose syrup, fructose, dextrose, maltodextrin, honey and fruit juice concentrate are all forms of sugar. Spread across several names, each one can appear lower down the list.
• Compare per 100 g, not per servingServing sizes vary between brands. The per-100 g column lets you compare like with like.
• Allergens are usually highlightedMany labels show common allergens such as milk, eggs, nuts, soy and wheat in bold or listed separately. Check every time, as recipes change.
• Read front-of-pack claims carefully“Made with real fruit” or “source of fibre” is true of what it says and no more. The list tells you how much of it there is.

None of this is about avoiding particular ingredients. It’s about knowing what you’re buying, so you can choose for yourself.