Decode That Label: A No-BS Guide to Reading Nutrition Info Like a Queen

Decode That Label: A No-BS Guide to Reading Nutrition Info Like a Queen

How often do you look at the nutrition labels on your food? OK. Better question: how often do you look at them and immediately think, "What fresh hell is this?" Yeah—same.

I grew up in a house where food was mostly home-cooked. Takeaways were rare, sweets were for weekends and holidays, and soda (or pop, depending on where you’re from) was a treat. I didn’t realise it at the time, but I was very lucky. Fast forward to 19-year-old me, standing in a supermarket, trying to feed myself and stay healthy—without falling back into the food struggles of my teen years. And let me tell you... those labels? Confusing AF.

It felt like every brand was speaking a different language. Serving sizes were random, front-of-pack numbers seemed designed to mislead, and ingredients lists read like a potion from a dark wizard. I wanted to eat well, not get a degree in nutrition science.

So—like Seris Fane trying to learn the language of Quicksilver—I decided to crack the code. Here’s what I’ve learned (and what you actually need to know):

1. ONLY look at the 'per 100g' info. Not the "per serving" part. Serving sizes are made up. Truly. One cereal says 30g, another says 45g—unless you’re Doctor Strange, you won’t be able to compare them accurately. Per 100g is your standard. Stick to it.

2. Ignore the front-of-pack nonsense. Those traffic light labels or "only 99 calories!" claims? Designed to make you feel good, not actually inform you. Turn the package around and read the full label.

3. Start with the ingredients list. If it’s longer than your weekly to-do list or full of things you can’t pronounce, thank it for its service and put it back. Simpler is usually better. Long lists often mean ultra-processed, higher-calorie, and lower-satiety foods.

Good nutrition label
This is a good example of a good choice. All of the ingredients are easily understood. It is easy to see what you are getting and while there is sugar in here, the ingredient list doesn't start with sugar. The ingredients are listed by quantity with the highest amount of the ingredient being the first on the list and so on.
Bad nutrition label
I would not touch this one with the giant poking device. This is an extreme example, but you get my drift (as the cool kids say). 

So what should you be looking for?

Let’s start with the basics:

  • Protein and carbs contain 4 calories per gram.

  • Fats contain 9 calories per gram. These are your macronutrients (macros).

Protein is queen. It keeps you fuller, supports muscle, and is harder to overeat. Aim for 2g per kg of bodyweight daily (or close to it). For simplicity, that means your meals and snacks should have decent protein content.

What counts as 'high protein'?

  • For snacks like yoghurt or mousse: 9g+ protein per 100g

  • For protein bars/shakes: around 35g per bar/shake

  • For plant-based options: 4g+ per 100g is solid

Ready meals? These are trickier because they include all macros. Aim for:

  • Around 9–10g of protein per 100g

  • Reasonable calories per 100g (under 100 is a good benchmark)

There are some excellent high-protein ready meals out there—especially in the freezer section. Some faves:

  • The Gym Kitchen

  • MyProtein meals

  • Tesco High Protein Range (some, not all)

  • Aldi & Lidl High Protein

  • M&S Balanced for You

  • Bol (for plant-based babes)

Let’s talk carbs (and sugar). Carbs are not the enemy—but unstable blood sugar can be. That 3pm crash? Often caused by quick-release sugars. The trick is to choose carbs that give you stable energy.

Watch for:

  • Added sugars (especially if they’re high on the ingredients list)

  • Total sugar per 100g (aim for single digits unless it’s fruit-based)

  • Fiber – higher fiber = better blood sugar control and more fullness

Quick Label Reading Checklist: ✅ Start with ingredients – keep it simple
✅ Check protein per 100g – aim high
✅ Watch for added sugars and fiber
✅ Ignore the front-of-pack claims
✅ Use per 100g to compare between products

Final word: Reading nutrition labels isn’t about perfection or restriction. It’s about empowerment. You don’t need to obsess over every number—just get label-literate enough to make choices that fuel your magic, not drain it.

Next time you’re in the shop, you’ll know exactly what you’re looking for—and you won’t need a decoder ring to find it.

You've got this, Queen. 👑

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