Compare labelsper 100g
Why per 100g is the fair yardstick, how to convert from per serving, and what low and high mean.
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Why per 100g is the fair yardstick
Two packs can list very different serving sizes. Per 100g puts both on the same footing.
A serving can be 25 g on one pack and 60 g on another, so a per serving column can make a lighter product look heavier, or the other way round. The per 100g column always describes the same weight of food, so the numbers line up.
Labels in the UK and EU list nutrition per 100g (or per 100ml for drinks). US labels list it per serving, so you may need to convert, which the third section shows.
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Comparing two labels in five steps
Work down the per 100g column of both products, one nutrient at a time.
- Check the basis. Use the per 100g column, and check that both columns say “as sold” or both say “as prepared”.
- Compare energy in kcal. If one label gives only kJ, divide by 4.184 to get kcal.
- Read fat with saturates, and sugars with carbohydrate. Saturates are part of the fat figure and sugars are part of the carbohydrate figure, so neither can be larger than its total.
- Look at salt, not sodium. If a label gives sodium, multiply it by 2.5 to get salt.
- Add fibre and protein. Higher values here mean more of the nutrient in the same weight of food. Then check how much you would actually eat.
From per serving to per 100g
One line of arithmetic: the value per serving, divided by the serving size in grams, times 100.
- Sugars12 g in a 40 g serving: 12 ÷ 40 × 100 = 30 g per 100g.
- Energy250 kcal in a 40 g serving: 250 ÷ 40 × 100 = 625 kcal per 100g.
- Salt from sodium0.4 g sodium per 100g: 0.4 × 2.5 = 1.0 g salt per 100g.
- Energy from kJ1,046 kJ: 1,046 ÷ 4.184 = 250 kcal.
Example numbers, written for illustration.
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UK front-of-pack levels per 100g
Four nutrients have low and high levels, which turns a number into a quick band.
- NutrientLow: at or belowHigh: above
- Fat3 g17.5 g
- Saturates1.5 g5 g
- Sugars5 g22.5 g
- Salt0.3 g1.5 g
Values in between are medium. These levels are for food; drinks use different levels. They describe the amount in 100g of the food, not in a portion.
Two cereals, side by side
Example values written for illustration, per 100g.
- Per 100gMuesliCereal bar
- Energy360 kcal410 kcal
- Fat6.5 g12 g
- Saturates1 g5.5 g
- Sugars14 g (medium)28 g (high)
- Salt0.02 g (low)0.4 g (medium)
Open these two in the comparison
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Where the levels come from
The scheme behind the bands used on this page and in the comparison.
- UK front-of-pack labelling levels per 100g for fat, saturates, sugars and salt: UK government guidance on front-of-pack nutrition labelling. gov.uk/government/publications/front-of-pack-nutrition-labelling-guidance
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Frequently asked questions
Is per 100g or per serving better?
Per 100g is the fair way to compare two products because it always covers the same weight. Per serving is useful for judging what you will actually eat. Looking at both gives the full picture.
What does per 100ml mean?
Drinks are listed per 100ml instead of per 100g. Compare a drink with another drink, and use the per 100ml column on both.
Why is salt shown as sodium on some labels?
Some labels give sodium, which is only part of salt. Multiply sodium by 2.5 to get the salt figure, so it compares with labels that show salt.
Are sugars included in carbohydrate?
Yes. The sugars figure is part of the carbohydrate figure, so it can be equal to or smaller than carbohydrate, never larger.
What are “as sold” and “as prepared” columns?
“As sold” describes the product in the pack, such as dry cereal. “As prepared” describes it after adding milk or water. Compare like with like.