The Nutrition Information Panel provides valuable information about what's in your food, helping you compare products and select options that support your health goals.
This guide will help you navigate nutrition labels confidently, identifying products that are lower in energy, saturated fat, sugar and sodium, while being higher in dietary fibre.
What you will learn in this fact sheet
This fact sheet provides practical guidance for reading food labels.
- How to use the Nutrition Information Panel effectively.
- What to look for in energy, fats, sugar, sodium and fibre content.
- How to interpret ingredient lists.
- Understanding Low GI certification symbols.
Use the Nutrition Information Panel
The Nutrition Information Panel helps you choose options that are lower in energy, saturated and trans fat, sugar and sodium, while being higher in dietary fibre.
Always compare products using the "per 100g" column, as serving sizes can vary between brands.
Key nutrients to check
Energy
For snacks, aim for less than 600kJ per serve.
Saturated fat
Aim for less than 2g per 100g. Note that oils, cheese, nuts and seeds will naturally have more saturated fat.
Trans fat
If listed, aim for less than 1g per 100g.
Sugar
Products containing fruit may naturally have more sugar in them. Consider the ingredient list to understand if sugar is added or naturally occurring.
Sodium (salt)
Aim for less than 400mg per 100g. Less than 120mg per 100g is better.
Dietary fibre
If listed, aim for more than 5g per 100g.
Understanding the ingredient list
After checking the Nutrition Information Panel, you may also want to check the ingredients list. Ingredients are listed from most to least by weight.
Check the first three ingredients to see that the product mainly contains whole foods such as grains, fruit or vegetables, nuts and seeds.
Products high in saturated fat, added sugar or sodium should be consumed in smaller amounts.
Supporting vital nutrition research
This evidence-based fact sheet was developed by the Baker Heart and Diabetes Institute, where dietitians provide practical guidance for healthy eating.
Help us continue providing free, expert health resources. Your support enables us to develop more comprehensive fact sheets, conduct research that informs better nutrition guidance, and make evidence-based health information freely accessible to all Australians.
Low GI Certified symbol
Some products display a Low GI Certified symbol, indicating they have been tested and certified as low glycaemic index (GI).
Note that there may be lower GI choices that do not display this symbol. Check the Carbohydrates and GI fact sheet for more information on choosing lower GI foods.
Making healthier choices
Use the Supermarket shopping guide for specific product recommendations that best meet healthy eating criteria.
When comparing similar products:
- Choose options with lower energy per serve.
- Select products with less saturated fat and trans fat.
- Look for lower sugar content (unless from whole fruit).
- Pick options with less sodium.
- Choose products higher in dietary fibre.
- Check ingredients to ensure whole foods appear first.
Download your free fact sheet
Need personalised advice?
For individual guidance on reading food labels and making healthy food choices tailored to your health needs, make an appointment with an Accredited Practising Dietitian at the Baker Institute.