Wellness Café

How to read a food label

May 31, 2026

Grocery shopping has never been easier, with almost endless options online and in store. Choosing what to buy is a different story altogether. That’s where understanding the food label can help you make healthier choices.

Ingredient lists tell stories

Where ingredients appear isn’t random – they’re listed by weight, from highest to lowest. Often the first three ingredients make up the biggest part of the product.

Reach for products that list whole ingredients first, like vegetables or meat, since these are generally more nutritious.

If the packaging suggests it’s healthy, but sugar, salt and additives top the list, think twice. Watch out for goodies like cereal bars where grains are second to sugar or fruit drinks containing mostly sugar and water, not juice.

Decoding the nutrition table

Pay attention to the ‘per 100g/100ml’ column in the nutrition table and the recommended serving size. Here’s why:

The standard measure lets you compare nutrients like fat, sugar, salt (sodium) and fibre between different products. This is handy since serving sizes aren’t always the same between different manufacturers.
The serving size may be more or less than the standard 100g/100ml measure, so keep your maths brain ready. Watch out – it’s also not always the same as the packaging size (think a 500ml cooldrink bottle where 250ml is a serving).

What’s in a logo?

Symbols and stamps can look impressive, but check that they’re from recognised organisations and aren’t just decorative designs. Look for:

Nutritional endorsements: Show that the product is approved by official organisations, such as the Heart and Stroke Society of South Africa. Symbols like ‘gluten-free’ or ‘low-GI’ are helpful for managing health conditions, like coeliac disease or diabetes.
Certifications: Indicate how the product was made, e.g. religious, ethical, environmental and quality standards.

What’s in a claim?

Read critically – claims sound good, but aren’t always meaningful.

Fortified/enriched: Nutrients have been added to combat deficiencies – helpful, but doesn’t always equal healthy (putting vitamins in vetkoek doesn’t make it health food).
High/low in nutrients: These products must meet specific standards and match the nutrition table’s values per 100g:
- Low in fat: no more than 3g
- Low in sodium: no more than 120mg
- High in protein: 10g or more
- High in dietary fibre: 6g or more
- High in a specific vitamin or mineral: 30% or more of the Nutrient Reference Value (NRV)
High in energy: Providing more than 950kJ per 100g – best to have in limited quantities.
Sniff out synonyms: Potentially problematic nutrients are often listed under other names:
- Sugar: fructose, glucose, corn syrup, treacle, molasses
- Bad fats: hydrogenated oils, shortening, milk solids, monoglycerides
- Salt: monosodium glutamate (MSG), any word containing the term sodium, nitrates

Check the date

Best before: This is about quality – taste or texture may start declining, although it’s usually safe.
Use by: Signals the safety limit – food may become unsafe to eat.
Sell by: For retailers – to maintain stock rotation.

Reference

CANSA Guide to Food Labels

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