How to read a label properly

Step 1: Identify mandatory information

A label is not free: the European regulation on the provision of food information to consumers (EU Regulation No. 1169/2011) lists what must appear on any prepackaged product. Before looking at the rest, here is what you should always be able to find:

• thenameof the food (the sales name, not the brand's fancy name);
• thelist of ingredients;
• theallergenspresent in the finished product;
• thenet quantity;
• thedurability date, either a use-by date or a minimum durability date;
• thespecial storage or usage conditions, if they matter;
• thename and addressof the responsible operator;
• thecountry of origin or place of provenance, in cases where the regulation requires it;
• theinstructions for use, when the product would be difficult to use without it;
• thenutritional declaration.

Origin is not mandatory for all products. It is mandatory when its absence could mislead the consumer, for example if the packaging suggests an origin different from the real one, and for certain meats (pork, sheep, goats, poultry) specified by an implementing regulation.

Step 2: Understand the dates, DLC or DDM

There are two dates, and they do not mean the same thing:

• theuse-by date (DLC), preceded by "to be consumed by", concerns highly perishable foods from a microbiological point of view, which could pose a danger to health after a short period of time. Once this date has passed, the food is considered dangerous and should not be consumed;
• theminimum durability date (DDM), introduced by "best consumed before" (the version "before end" is used when the date does not indicate a day), concerns other products. It indicates until when the product retains its expected qualities. After this period, it may have lost taste or texture, but this is not a danger threshold.

The regulation also provides for exceptions: some products do not have a DDM, such as fresh, unpeeled fruits and vegetables, vinegar, table salt or solid sugar. Also read the storage conditions: the date is only valid if they are respected.

Step 3: Read the list of ingredients in the right order

The list starts with the word "Ingredients" and lists all the ingredients indescending order of weight, at the time they are used in the manufacturing process. The first ingredient is therefore the most present, the last ones are very little present. A biscuit where sugar comes second does not have the same composition as a biscuit where it comes fifth.

Two useful benchmarks:

• Allergensmust be highlighted in the list, by font, style or background colour (in bold, in capital letters or in colour depending on the brand). Highlighting is not required when the name of the food already clearly indicates the allergen. For the complete list, see our article on thelist of allergens to be declared.
• The percentage of an ingredient(known as QUID) is mandatory when the ingredient is included in the product name or is habitually associated with it by the consumer, when it is highlighted by a word, image or graphic, or when it is essential to characterise the product. A "strawberry jam" must therefore state how many strawberries it contains, which makes it possible to compare two jars.

Theadditivesare indicated by the name of their category (colouring, preservative, antioxidant, emulsifier, thickener, sweetener, etc.), followed by their precise name or, depending on the case, their E number, for example "colouring: E150d". To find out which ones deserve attention, read our article onadditives.

Step 4: Decipher the nutritional table

The mandatory nutritional declaration includes seven pieces of information: theenergy valueand the quantities offats, of whichsaturated fatty acids, ofcarbohydrates, includingsugars, ofproteinsand ofsalt. Other nutrients (fibre, vitamins, minerals, etc.) are optional.

The values are givenper 100 g or per 100 ml. This is the only basis that allows two products to be compared, regardless of the size of the packaging. The indicationper portionis an option that manufacturers can add, provided that the portion is easy to recognise and quantified on the label.

For interpretation, rely on official benchmarks rather than impressions. In terms of salt, theWHO recommends that adults consume no more than 5 g of salt per day. A high 'salt' line in a prepared dish or charcuterie is therefore measured against this daily ceiling. The same logic applies to sugars: a high line in a cereal or flavoured yoghurt should be compared to a natural equivalent. Our article onhidden sugar and saltshows where they sneak in.

Step 5: Avoid reading pitfalls

• The portion versus 100 g.A 'per portion' table can show flattering figures if the portion is small. Check the size of the portion and refer back to the 'per 100 g' column.
• 'No added sugars'.This claim means that no sugar (mono- or disaccharide) or any other food used for its sweetening power has been added. Sugars naturally present, such as those in fruit juice or milk, may therefore remain high. The regulation then requires that it be stated that the product naturally contains sugars. Do not confuse this with 'sugar-free', which assumes a maximum of 0.5 g of sugars per 100 g or 100 ml.
• Nutritional claims.Claims such as 'low in fat' (3 g or less of fat per 100 g for a solid) or 'high in fibre' (at least 6 g per 100 g) are only permitted if the product meets thresholds set by the European regulation on claims (Regulation (EC) No 1924/2006).
• Health claims.They are prohibited unless they appear on the list of authorised claims, and must be accompanied by a statement on the importance of a varied and balanced diet and a healthy lifestyle, as well as the amount to be consumed to achieve the claimed effect. A health promise without this framework is suspicious.
• Quality logos and labels.Not all of them are equal. Our article onwhat labels are really worthsorts them out.

Step 6: What to think of 'may contain traces of'?

This statement, or 'may contain', is aprecautionary labelling. It is not an ingredient: it indicates a risk of accidental contamination, for example in a workshop where several products are manufactured. Allergens actually added to the recipe, on the other hand, are listed in the ingredients list.

The wording used by manufacturers is not standardised. According to the information sheet published on sante.fr, this type of labelling is only a last resort when it is not possible to control the risk of accidental contamination. If you are allergic, never consider it as a mere formality: in case of doubt, consult your doctor or allergist.

Step 7: Use Nutri-Score, NOVA classification and Yumiq to help you

TheNutri-Scoreis a logo on the front of packaging, from A to E, which summarises the nutritional quality of a product calculated per 100 g or 100 ml. It takes into account what needs to be limited (energy, saturated fatty acids, sugars, salt) and what needs to be encouraged (fibre, protein, fruit, vegetables, legumes). It isoptional: manufacturers apply it on a voluntary basis, in addition to the mandatory nutritional declaration. Its absence therefore means nothing. Calculation details inUnderstanding the Nutri-Score: calculation, grades A to E and limitations.

The Nutri-Score does not say everything about the degree of processing. TheNOVA classificationdivides food into four groups according to industrial processing, from raw to ultra-processed, and looks at the ingredient list and additives for this purpose.

In Yumiq, you scan the barcode and the product sheet brings together this information. It indicates the number of additives detected and classifies them as harmless, to be monitored and at risk. The Yumiq-Score penalises controversial additives assessed by EFSA and ANSES, and the Yumiq star requires the absence of any additive at risk. This does not replace reading the label, it speeds it up.

Sources

• Regulation (EU) No 1169/2011 on the provision of food information to consumers (EUR-Lex)
• Regulation (EC) No 1924/2006 on nutrition and health claims (EUR-Lex)
• Regulation 1169/2011, consolidated text (legislation.gov.uk)
• Regulation 1924/2006, consolidated text (legislation.gov.uk)
• Public Health France - Nutri-Score
• sante.fr - Food allergens
• WHO Europe - 5 recommendations to reduce salt consumption (14 March 2022)