Understanding Food Labels in Australia: Making informed choices

Food labels play a crucial role in helping us make informed choices about the products we consume. They provide valuable information about the nutritional content, ingredients, and origin of the food we buy. In Australia, understanding food labels is essential for maintaining a healthy and balanced diet. In this article, we will demystify the essentials of food labels, helping empower you to make informed choices and lead a healthier lifestyle.

The Importance of Food Labels

Food labels are your gateway to understanding what you’re consuming. They allow you to assess the nutritional value of a product and make comparisons between similar items. By deciphering food labels, you can take control of your health and well-being.

Decoding the Nutritional Information Panel

The Nutritional Information Panel (NIP) is the most important section of a food label. It provides key details about the energy, protein, fat, carbohydrates, and sugar content per serving. Here’s how to interpret the NIP:

  1. Serving Size: This indicates the recommended portion size for the food item. It’s important to note that the nutritional values on the panel are based on this serving size.
  • Energy: This refers to the amount of energy provided by the food, expressed in kilojoules (kJ) or calories (kcal). It helps you understand the product’s energy density.
  • Protein: Protein is essential for muscle growth and repair. The NIP displays the protein content per serving, aiding those with specific dietary requirements.
  • Fat: The NIP specifies the total fat content, including saturated and trans fats
  • Carbohydrates: This section includes total carbohydrates and the sugar content. Be mindful of added sugars, as excessive consumption can contribute to health issues.
Ingredients List

The ingredients list provides valuable insights into the composition of a food product. It lists ingredients in descending order by weight, with the highest quantity first. Here’s what to keep in mind:

  1. Allergens: If you have allergies or dietary restrictions, carefully scan the ingredients list for any potential allergens such as peanuts, gluten, or dairy.
  2. Artificial Additives: Look out for artificial colours, flavours, and preservatives. They are often listed by their food additive numbers (e.g., E102), which you can further research for potential implications.
Country of Origin

Knowing where your food comes from is important for various reasons, including supporting local industries and making environmentally conscious choices. The country of origin label informs consumers about the origin of the ingredients or the place where the product was made.

Health Claims and Symbols

Food labels may feature health claims or symbols endorsed by regulatory bodies. These claims provide additional information about the nutritional benefits of a product. Common examples include “low fat,” “high in fibre,” or the Heart Foundation’s Tick symbol. Be cautious and verify the validity of such claims by referring to trusted sources.

Additional Labelling Requirements

Certain products have specific labelling requirements to ensure consumer safety. These include allergen declarations, use-by dates, and storage instructions. Pay close attention to these details to maintain food safety and quality.


Understanding food labels is an essential skill for making informed choices about the food we consume. By deciphering the nutritional information panel, scrutinizing the ingredients list, and being aware of additional labelling requirements, you can navigate the supermarket aisles with confidence. Empower yourself with this knowledge, and take control of your health and well-being, one food label at a time.

Tags: Parent's Corner