Food Guide
Understanding Food Labels
How to read a nutrition label and spot hidden sugar and carbohydrates.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
- Check the serving size first. All numbers on the label refer to it — the pack may contain several servings.
- Total carbohydrate matters more than sugar alone for blood glucose.
- Sugars: more than 22.5 g per 100 g is high; 5 g or less is low (UK front-of-pack guidance).
- Fibre: 3 g or more per 100 g is a good source; 6 g or more is high.
- Hidden sugar names: glucose syrup, dextrose, maltose, fructose, honey, jaggery, invert syrup, fruit concentrate.
- "Sugar-free" or "diabetic" foods can still be high in carbohydrate and fat — read the full label.
Educational information only. Back to the Food Guide