Food Label Decoder

Make sense of nutrition labels — is this food high in sugar, fat or salt? Check against UK traffic light thresholds per 100g.

Values per 100g (from the food label)

Calories (kcal/100g)

Fat (g/100g)

Saturates (g/100g)

Sugar (g/100g)

Salt (g/100g)

Fibre (g/100g)

Serving size (g)

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Fill in the details to get your result.

How This Works

UK traffic light labelling uses thresholds per 100g: Fat — low ≤3g, high >17.5g. Saturates — low ≤1.5g, high >5g. Sugar — low ≤5g, high >22.5g. Salt — low ≤0.3g, high >1.5g. For fibre: >6g/100g is high (beneficial), 3–6g is medium, <3g is low. These thresholds were set by the Food Standards Agency (FSA) for the front-of-pack traffic light system.

The NHS recommends adults consume no more than 30g of free sugars per day (roughly 7 teaspoons). Free sugars include added sugars and those naturally present in honey, syrups and fruit juices — but NOT sugars in whole fruit, vegetables or milk. A single can of cola contains ~35g of sugar. A standard yogurt can contain 12–20g. Checking labels for "of which sugars" per 100g helps identify hidden sugar: >22.5g/100g = high (red).