Food Labels Explained: How to Make Smarter Choices at the Supermarket
Food packaging can be filled with numbers, claims and marketing messages. Learning how to compare serving sizes, nutrients, ingredient lists and front-of-pack labels can make grocery shopping much easier.
This article provides general nutrition education and does not replace personalised advice from a doctor or dietitian. People with conditions such as diabetes, kidney disease, food allergies or other dietary restrictions may need more specific guidance.
In This Article
Introduction
Standing in a supermarket aisle can make healthy eating seem much more complicated than it needs to be.
One cereal says “high fibre,” another says “low fat,” while a drink may advertise “no added sugar.”
These phrases can be useful, but they do not tell you the whole nutritional story.
HealthHub recommends reading the Nutrition Information Panel, or NIP, to understand the actual amounts of energy and nutrients in packaged foods.
WHO also recognises nutrition labelling as a practical way to help consumers make informed food purchases and support healthier dietary patterns.
You do not need to analyse every number on every packet. Learning a few simple comparisons can make labels far easier to use.
Start With the Serving Size
One of the easiest ways to misread a nutrition label is to ignore the serving size.
A packet may contain several servings even though you would normally eat the whole thing at once.
HealthHub explains that “servings per package” tells you how many stated servings are contained in the entire packet.
If one serving contains 150 calories but the packet contains three servings, eating the whole packet provides roughly three times the stated amount.
The same multiplication applies to sugar, sodium, saturated fat and other nutrients.
When comparing two products, also check that you are comparing equivalent amounts — for example, per 100 grams, per 100 millilitres or the same serving size.
Before looking at calories or sugar, look at the serving size. Ask yourself whether that amount matches how much you would realistically eat or drink.
Understand the Nutrition Information Panel
The Nutrition Information Panel provides a snapshot of the nutritional content of a packaged food.
HealthHub notes that it may include energy, protein, fat, saturated fat, cholesterol, carbohydrate, dietary fibre and sodium, along with additional nutrients where relevant.
Not every nutrient needs equal attention for every person.
Someone trying to reduce sodium may focus on sodium values, while a person looking for higher-fibre breakfast options may compare dietary fibre.
For overall healthy eating, energy, saturated fat, sugar, sodium and fibre are useful areas to consider.
Think of the panel as a comparison tool rather than a test that declares one food “good” and another “bad.”
Compare two similar products side by side. Labels become much easier to understand when you use them to answer a specific question such as “Which bread has more fibre?”
Compare Sugar and Sodium
Sugar and sodium can add up quickly across packaged foods and drinks.
HealthHub recommends using nutrition labels to check actual sugar and sodium content rather than relying only on packaging claims.
A product labelled “no added sugar” may still contain naturally occurring sugars.
Similarly, a savoury product may contain substantial sodium even if it does not taste extremely salty.
When comparing similar products, choosing the option with less sugar or sodium can be one practical way to improve your overall dietary pattern.
However, context matters. A naturally occurring sugar in plain milk is not nutritionally identical to a large amount of added sugar in a sweetened drink.
“No added sugar” does not mean “sugar-free.” Check the Nutrition Information Panel to see the product's actual sugar content.
What About Nutri-Grade Drinks?
Singapore's Nutri-Grade system grades drinks according to their sugar and saturated-fat content.
HealthHub states that Nutri-Grade C and D drinks must display the mark, while labelling for A and B drinks is optional.
HealthHub recommends limiting C and D drinks and choosing water or healthier A and B options more often.
The system provides a quick front-of-pack guide, but you can still use the full nutrition panel when you want more detail.
Look at Saturated Fat and Fibre
Saturated fat and fibre provide useful information when comparing many everyday foods.
For products such as spreads, snacks or ready-made meals, compare saturated-fat values between similar options.
For breads, cereals and grain products, fibre can help you distinguish between options that may look similar from the front of the package.
HealthHub's Healthier Choice Symbol criteria generally favour products that are lower in saturated fat, sodium or sugar, or higher in components such as fibre or wholegrains compared with similar products in the same category.
This does not mean the product should be eaten without limit.
It means it may be a better choice compared with similar products.
Use labels to compare like with like — bread with bread, cereal with cereal and yoghurt with yoghurt — rather than judging foods from completely different categories.
Read the Ingredient List
The nutrition panel tells you how much of certain nutrients are present, while the ingredient list tells you what the product contains.
Ingredients are generally listed in descending order by weight, meaning the ingredients present in the greatest amounts appear earlier.
This can help you evaluate whether a product matches the way it is marketed.
For example, a wholegrain-looking bread may still have refined flour among its main ingredients.
Ingredient lists are also important for people with food allergies or specific dietary restrictions.
Do not assume that a long ingredient list automatically means a food is unhealthy, however. Some foods simply contain many legitimate ingredients.
If a product is marketed around one special ingredient, look at where that ingredient appears in the list. This can give you a better sense of how much is actually present.
Don't Be Fooled by Marketing Claims
Food packaging is designed to sell a product, so front-of-pack claims should be interpreted carefully.
Terms such as “natural,” “light,” “low fat,” “high protein” or “no added sugar” can attract attention, but one positive feature does not automatically make the entire product healthier.
HealthHub specifically advises consumers to be cautious about claims suggesting that a food can prevent, treat or cure disease and recommends checking the Nutrition Information Panel and ingredient list for more complete information.
For example, a low-fat product may still be high in sugar, while a high-protein snack may also be high in sodium or saturated fat.
The label should be read as a whole rather than judged by the largest word printed on the front.
One positive claim does not tell you everything about a product. Turn the package around and check the actual nutrition information.
Does “Healthy” Mean You Can Eat Unlimited Amounts?
No.
Even nutrient-dense foods contribute energy, and portion size still matters.
A product may be healthier than another option while still being something you would eat in moderate quantities.
Labels are best used to guide sensible choices, not to divide foods into foods you can eat endlessly and foods you must never touch.
Healthier Choice and Nutri-Grade
Singapore shoppers may see both the Healthier Choice Symbol and Nutri-Grade labels.
The Healthier Choice Symbol is designed to identify products that are generally healthier than comparable products within the same category.
HealthHub explains that products carrying the symbol may be lower in saturated fat, sodium or sugar, or higher in fibre, calcium or wholegrains compared with similar products.
Nutri-Grade is specifically designed for beverages and is based on sugar and saturated fat content.
These labels can make quick comparisons easier, especially when you do not have time to inspect every nutrition panel in detail.
They should still be considered alongside your overall diet rather than as guarantees that one individual food will make you healthy.
When you're in a hurry, Healthier Choice and Nutri-Grade can provide quick guidance. When comparing two similar products closely, use the full nutrition panel.
Compare Similar Products
Perhaps the most useful habit is simply comparing similar foods before you buy.
HealthHub recommends comparing a few popular brands and focusing on the nutrients that matter most for your needs.
If you are comparing breakfast cereals, you might look for higher fibre and less sugar.
If you are choosing canned foods or sauces, sodium may deserve more attention.
For drinks, sugar and Nutri-Grade can provide quick clues.
You do not need to choose the “perfect” food every time.
Small improvements repeated across many grocery purchases can gradually improve the nutritional quality of your diet.
Don't spend ten minutes analysing one packet. Pick two or three similar products, compare the few nutrients that matter, and choose the better fit for your needs.
Remember the Bigger Picture
Nutrition labels are helpful, but healthy eating does not happen only through packaged foods.
WHO recommends dietary patterns built around a wide variety of nutrient-dense foods, including vegetables, fruits, whole grains, legumes, nuts, seeds and suitable protein sources.
HealthHub's My Healthy Plate similarly encourages meals built around wholegrains, protein foods, vegetables and fruit.
Fresh foods such as fruit and vegetables do not need complicated health claims to be nutritious.
Use food labels when they are useful, but do not let label reading replace the fundamentals of a balanced diet.
Key Takeaways
- Always check the serving size before interpreting nutrition numbers.
- The Nutrition Information Panel can show energy, fat, saturated fat, carbohydrate, fibre, sodium and other nutrients.
- Compare similar foods using the same serving size or per-100g values where possible.
- “No added sugar” does not necessarily mean sugar-free.
- Ingredient lists help show what a product actually contains.
- Marketing claims should not replace reading the nutrition information.
- The Healthier Choice Symbol helps identify healthier options within similar food categories.
- Nutri-Grade provides information about sugar and saturated fat in drinks.
- Focus on nutrients relevant to the type of food and your own health needs.
- Food labels are useful tools, but overall dietary patterns remain more important than one product.
Sources & References
- Health Promotion Board, Singapore — HealthHub. Reading Food Labels. HealthHub Singapore
- Health Promotion Board, Singapore — HealthHub. Reading Food Labels — Making Sense of the Fine Print. HealthHub Singapore
- Health Promotion Board, Singapore — HealthHub. Make a Healthier Choice Today. HealthHub Singapore
- Health Promotion Board, Singapore — HealthHub. Make Better Drink Choices With Nutri-Grade. HealthHub Singapore
- World Health Organization. Nutrition Labelling. World Health Organization
About KnowvaLife
KnowvaLife creates practical health and wellness content designed to make everyday health information easier to understand. Our content is educational and does not replace personalised advice from qualified healthcare professionals.
