How To Read Nutrition Labels For Clean Eating
- Emma Lisa
- Aug 12, 2021
- 10 min read
Updated: 6 days ago
Welcome to your go-to guide on how to read food and nutrition labels for healthy, clean eating! If you’re ready to cut through the confusion and make smarter food choices, you’re in the right place. In this post, you’ll learn how to easily decipher food labels, spot hidden sugars, and avoid sneaky ingredients, helping you shop smarter and eat clean with confidence. Grab a notepad, and let’s break it all down together!
You don’t need to be a Nutritionist or Dietitian like me to understand food labels and make better, clean eating food choices. Deciphering nutrition labels is far easier than you might think, especially when you focus on a few key things.
The main purpose of food and nutrition labels is to provide you, the consumer, with important information about what's inside manufactured, pre-packaged and processed foods. When I take my clients on guided grocery tours, I help them navigate the inner and outer aisles, seeing through all the sneaky marketing tactics, and uncover what’s really in the products they buy. In this post, I’m breaking down for the key things you need to know to read food and nutrition labels that will empower you to make healthier choices at the grocery shop and for your clean eating and weight loss goals.
Read Nutrition Labels For Clean Eating
Learning to read food labels with confidence can make all the difference when you're trying to eat clean and make informed choices for your health and weight loss goals. To help you easily navigate the food labels, I’ve broken down each section so you know exactly what to look for. Below is a simple guide to cut through the confusion, and spot what really matters when choosing healthy, clean eating foods.
The Serving Size
Let's dive right in with the most important nutrition fact on food labels; the serving size. Always look at the serving size first, and calculate how many servings you would realistically consume in one sitting. Be honest with yourself. If you know you'll down a packet of protein ball bites in one sitting, but the serving size is for 1-2, you could be unknowingly overdoing your calorie or macro intake.
One of the easiest ways to deceive consumers into thinking a product is low-calorie, low-sugar, or low-fat is to make the serving size smaller than what anyone would typically consume. When you look at the nutrition label on your favourite "healthy" snack, you might see only 5g of sugar, but you might not notice that this is only for a small handful. Eating the entire packet can be double or even triple that. If you know that you typically finish the whole bag in one sitting, a serving size of one handful isn't going to realistic, or accurate. Serving size matters, and is something you need to figure out, before assessing the rest of the food label and it's contents.
Recommended Daily Intake (RDI)
Now that you've understood the serving size is how much is recommended versus what you'll actually eat, it is equally important to understand how much of each nutrient is in the food product. The RDI of certain macros tells you how much of each nutrient this product contributes to your daily recommended intake. Be especially careful of the daily value percentage of saturated fats and sugars. And remember the following:
limit your total sugar intake to 6 teaspoons or 24 grams per day
look for high-fibre foods that help you reach the RDI of 30g of dietary fibre per day
aim for up to 50g of clean, lean protein from animal or plant-based sources
limit processed carbs to under 100g per day unless following a weight loss or prescribed diet
choose carbs that come from high-fibre sources; avoid all processed or packaged foods
How do you measure up? If you haven't been taking notice of the nutrients you have been consuming, the above is a super simple way to start tracking and self-assess your current diet. If you'd like more help with this, book a free Get Unstuck Session to discuss your dietary needs, click here.
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How To Read Food Labels & Panels
Whether you're aiming to lose weight, track and manage your macros, have food allergies, or simply want to improve your overall nutrition, understanding what’s on the label is key. From calories and carbs to fats, and sugars, each nutrition label item tells a story about what’s in the food you're eating.
All the ingredients found in a food product must be listed on the label in order of the concentration, being largest to least by weight. This is really helpful to know, because let's say cane sugar is listed in the top 3 ingredients, the food product is going high in this ingredient. This can also be very helpful to those who have food sensitivities, to know if wheat or dairy was listed in the first few ingredients, versus being way down in the ingredient panel. Keeping this mind, let’s dive into the basics and uncover how the food label items factor into your clean eating goals.
Calories
WHAT IT MEANS — the calorie count indicates how much energy a serving of the food product provides. Be sure to check, not only the total calories, but also the serving size to really understand how the food item might fit into your overall dietary needs. Weigh this up against your personal macro goals, whether that’s for weight loss, maintenance, or just low carb, clean eating.
Net Carbohydrates
WHAT IT MEANS — net carbs are the total carbohydrates in a food minus the fibre. If you are managing blood sugar and insulin issues, are diabetic, or wishing to following a low-carb and keto style diet, net carbs are what counts. Those aiming for weight loss may reduce carbs to 50–100 grams per day while those in maintenance may wish to consume between 100–150 grams of carbs per day, especially if you're very active. To calculate the total net carbs, simply subtract the fibre content per serving from the carbohydrate content, fibre - carbs = net carbs.
Sugar & Added Sugars
WHAT IT MEANS — a type of carbohydrate, this shows how much sugar, including both natural and added sugars, are in the entire packaged food, or an individual serving of the food item. I highly recommend that you also pay close attention to the added sugars; excessive amounts contribute to health issues like weight gain, diabetes, and energy crashes. Look for products with minimally added sugar to support your clean eating or weight loss goals.
% Daily Value (%DV)
WHAT IT MEANS — this percentage shows you how much a serving contributes to your recommended daily intake of key nutrients, based on a 2,000-calorie diet. A %DV of 5% or less is considered low, while 20% or more is high. Aim for higher values for beneficial nutrients like dietary fibre, and lower values for things like saturated fat and sodium.
Saturated Fat
WHAT IT MEANS — saturated fat is a type of fat that can contribute to heart disease if consumed in excess. Choose store-bought or pre-packaged foods that are lower in saturated fat, and wherever possible, go for healthy fats like those from nuts, seeds, and avocados for better clean eating.
Sodium
WHAT IT MEANS — this tells you how much salt the product contains. Sodium plays an important role in regulating fluid balance, and supporting nerve and muscle function. Too much of it can lead to high blood pressure and increased risk of heart disease. So, when reading nutrition labels, sodium is usually measured in milligrams (mg) per serving. Processed and pre-packaged foods are often high in sodium, so it’s important to know what a low, moderate, or high level looks like on labels:
low Sodium: 120 mg or less per 100 grams
moderate Sodium: between 120–400 mg per 100 grams
high Sodium: over 400 mg per 100 grams
For healthy sodium intake levels, go for foods with 5% or less of your daily recommended intake of sodium per serving. Be cautious with "hidden sodium" in processed items like simmer sauces, soups, deli meats, and even some bread. Wherever possible, go for fresh, wholefoods, and flavour your meals with fresh or dried herbs, and spices instead of salt.
Trans Fat
WHAT IT MEANS — trans fats are artificial fats that increase the risk of heart disease and other health problems. I highly recommend that you avoid trans fats altogether whenever possible. Check for “0 grams trans fat” on labels, and avoid products with partially hydrogenated oils in the ingredients list.
Dietary Fibre
WHAT IT MEANS — dietary fibre is a vital macro-nutrient that supports your digestion, keeps you feeling satiated and full, and helps to regulate your blood sugar. Choose food products with a high fibre content to eat clean, and help balance the carbs in your diet. I highly recommend consuming 30g of fibre at main meals, and sneaking extra fibre from wholefood source into your snacks while clean eating.
Other Nutrients
WHAT IT MEANS — you might see vitamins (like A, C, and D), minerals (such as calcium, iron, and potassium), and other beneficial nutrients. Products higher in these nutrients contribute to the wellbeing of your overall physical health, and can be a great way to add more essential micronutrients to your diet. Check the %DV to identify products that provide meaningful amounts. Click here for a handy calculator to calculator yours as a general guideline.
Nutrition Labels for Fruits & Vegetables
Fresh fruits and vegetables don’t usually come with traditional nutrition labels. The exception is if you’re purchasing pre-packaged fruits and vegetables, such as frozen, dried, or canned produce. These usually have a nutrition label to guide you. Here’s how to read and interpret those labels while focusing on clean eating:
Those little stickers on fruits and vegetables can tell you more than just the price. They often include a 4- or 5-digit code that helps identify whether the produce is conventional, organic, or genetically modified (GMO). Here’s what the numbers mean:
4-digit codes: conventionally grown produce; for instance, bananas may have a code like 4011
5-digit codes starting with "9": means organically grown; organic produce with code 94011
5-digit codes starting with "8": genetically modified (GMO); regulated in Australia, so it’s rare to see
The Dirty Dozen & Clean Fifteen
If you are striving for healthier,. clean eating foods, but buying all organic just isn’t in your budget, let me introduce you to the "Dirty Dozen" and "Clean Fifteen'. These are helpful lists to of produce ranked by pesticide residues that you may want to memorise or make note of on your clean eating shopping list:
Dirty Dozen (buy organic when possible) — top 12 fruits and vegetables most likely to be contaminated with pesticide residues and includes strawberries, spinach, kale, nectarines, apples, and grapes, which tend to have the most pesticide residues.
Clean Fifteen (lower in pesticides) — the 15 fruits and vegetables with the lowest levels of pesticide residue, and includes avocado, pineapple, sweet corn, onions, and cabbage, which are generally safer to buy commercially grown.
Those foods on the "dirty list", often contain higher levels of pesticides, making it worthwhile to buy organic if you're focusing on clean eating or want to reduce your exposure to harmful chemicals.
The foods considered "clean" typically have thick skins, peels, or outer layers that protect them from absorbing pesticides. This makes them less prone to pests, which means they require fewer chemical treatments during the growing process.
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Can Food Labels Lie & Mislead You?
You’ve probably stood in the grocery aisle, staring at a product that claims to be “low-fat,” “sugar-free,” or “all-natural,” wondering if it’s really as healthy as it seems. Unfortunately, food packaging and nutrition labels can sometimes be misleading, deceiving consumers with clever marketing buzzwords and hidden ingredients. Here's how to spot the truth behind the packaging so you can make informed, healthier choices:
added sugar vs. natural sugar - sugar under different names (e.g., cane syrup, fructose, maltose), makes it harder to spot.
organic vs. 100% organic - "organic" means at least 95% of the ingredients are organic, while "100% organic" guarantees all ingredients meet organic standards.
serving size manipulation - unrealistic small serving sizes can make calories, sugar, or sodium appear lower; check the total servings per package to avoid being misled.
natural flavours - "natural flavours" can sound healthy, but may still be highly processed, artificial-tasting, or derived from chemical extractions.
whole grain vs. multigrain - "multigrain" doesn’t mean the grains are whole or healthy. It may just include a mix of refined grains; always look for "100% whole grain" on the label.
fat-free or low-fat - "fat-free" or "low-fat" often compensate by adding extra sugar, salt, or artificial thickeners to improve taste and texture; it often better to buy full fat and limit serving the size.
no added sugar - misleading as products can still contain naturally high amounts of sugar (like fruit juice concentrates), even without added sweeteners.
all-natural - term "all-natural" isn’t regulated in many countries, meaning it can be used on products containing artificial ingredients, preservatives, or processed additives.
non-GMO vs. organic - non-GMO" only indicates that the product doesn’t contain genetically modified ingredients, but it doesn’t guarantee the absence of pesticides, synthetic fertilisers, or harmful chemicals like organic products do.
low-sodium or reduced-sodium - "reduced-sodium" simply means it has 25% less sodium than the original version, while "low-sodium" should have 140 mg or less per serving.
As you can see, this highlights how reading between the lines and understanding these marketing tricks can help you avoid falling for deceptive labels and make cleaner, healthier food choices. If a food item advertises health claims on their packaging, always take a closer look. Many of these marketing words, such as "no sugar added" or "high-fibre" or "all natural" don't mean it's the healthier choice, and are simply slapped on packaging to dupe you into feeling confident that you're buying something healthy. Knowing how to read nutrition label is the only accurate way to know for sure.
It takes a little effort, but you can totally shift your clean eating shopping experience by taking a few extra minutes to study the nutrition labels before you buy. Before long, you'll be a nutrition label reading pro!
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a Certified Personal Trainer & Fitness Instructor, a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health. When she's not in clinic, Emma is mum to five kids, found in her test kitchen or sharing her creative talents for wellness content. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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This was very helpful thank you so much. Enjoyed reading it!
Is going low carb good or bad? I hear so many arguments for both 🤷♀️
Thank you for this I always find reading food labels so frustrating and confusing. You’ve made it quite simple. Great article!!