Reading nutrition labels might feel a bit like deciphering a secret code, but once you get the hang of it, it’s a superpower for making smarter food choices. Labels help you see past marketing hype and understand what’s really in your snacks, everything from calories and macros to sneaky sweeteners and fillers.
Whether your goal is fat loss, building muscle or just feeling better day-to-day, being label-savvy puts you back in control. It makes choosing foods that match your goals quick, simple and stress-free.
Let’s break it down step by step.
Step 1: Scan the Ingredient List
The ingredient list is where the truth lives. Ingredients are listed in order of quantity, so the first few items make up most of the product.
What to look for:
- Minimal ingredients
- Whole foods: nuts, seeds, oats, dates, dried fruit
- Recognisable protein sources: whey protein isolate, pea protein, soy protein
- Natural sweeteners in moderation: honey, dates, stevia, monk fruit
- Healthy fats: nuts, seeds, coconut
What to watch out for:
- Multiple types of added sugars (sugar, glucose syrup, rice syrup, fructose).
- Sugar alcohols: maltitol, erythritol, xylitol, sorbitol. These can cause bloating or even a laxative effect for some people.
- Fibre fillers like inulin or chicory root fibre. Useful in moderation but can trigger bloating, gas or loose stools, especially if your digestion is sensitive.
Step 2: Read the Nutrition Information Panel
The numbers here tell the story of what you’re actually eating.
Key points:
- Serving size: Always check! The numbers only make sense in context of how much you actually eat.
- Energy (kJ): How much fuel the food gives you. Handy if you’re tracking daily intake.
- Protein (g): In Australia, 10g per serve = “good source of protein.” Perfect for muscle, satiety or recovery.
- Total fat (g): which is includes saturated fats
- Carbohydrates (g): Includes sugars and starches, and sometimes sugar alcohols (more on this below!). In Australia, fibre is not included in the carbohydrate total.
- Sugars (g): Natural occuring + added count here.
- Dietary fibre (g): 3g or more per serve helps with fullness and digestion. As noted above, this is included separate to the carb count in Australia. This means products with “low carb” claims, may rely on added fibres to bulk up the product and lower the carb count.
- Sugar alcohols (g): Used to sweeten the product with fewer calories. In Australia, sugar alcohols like maltitol, erythritol, sorbitol, xylitol may be listed separately to the carb count. Please note: if you are tracking your carb intake, sugar alcohols still contribute some energy (especially Maltitol), so they should be added to the carb count for accuracy.
- Sodium (mg): Over 400mg per serve = “high sodium.” Adult daily limit is 2,000mg.
Pro tip: Use the per-100g column to compare products accurately.
What About “Unavailable Carbs”?
Some snacks list “unavailable carbs,” often from IMO (isomalto-oligosaccharide), a fibre-like sugar substitute. It’s marketed as:
- Prebiotic fibre
- Low calorie
- Low glycaemic index
But here’s the catch: IMOs may still partially digest in your small intestine, contributing calories (around 2–3 kcal/g) and sometimes spiking blood sugar. They can also ferment in the gut, causing bloating in sensitive individuals.
Bottom line: Not all “fibre” is created equal. If you’re watching carbs or blood sugar, check for IMO on the ingredient list.
Step 3: Don’t Be Fooled by Front-of-Pack Claims
Front-of-pack marketing claims are designed to sell, not necessarily to inform.
When reading health claims on food packaging in Australia, it’s important to look beyond buzzwords like “natural,” “high in protein,” or “low fat.” These claims are regulated by Food Standards Australia New Zealand (FSANZ) and must meet specific criteria, but they can still be misleading without context.
For example, a product labelled “low fat” may be high in sugar, and “source of protein” doesn’t always mean it's a significant source. To navigate these claims effectively, always check the Nutrition Information Panel and Ingredients List as above!
Final Word
Nutrition labels aren’t scary, they’re empowering. Once you know what to look for, they make choosing snacks and foods that actually support your goals easy and even a little fun.
So next time you pick up a snack, flip it over and flex your new superpower: label literacy. Your future self will thank you.
Steph McDonald - Openly Accredited Sports Nutritionist & Registered Nutritionist
