This. guide will help you answer 1.3 Compare the nutritional information from 3 different food labels and determine if each of the foods is high, low or neither in terms of fat, sugar and salt content.
Food labels provide clear information about the nutrients found in packaged foods. Comparing three food labels gives a helpful picture of how healthy those products are. This helps identify which foods are high or low in fat, sugar, and salt. Learning how to compare labels can support informed choices about what to eat day by day.
Reading Food Labels Correctly
A food label must show the nutritional content of the product. The key elements shown on nearly every label include:
- Amount of energy, often given in kilojoules (kJ) and kilocalories (kcal)
- Fat (total and saturated)
- Carbohydrates, stating the total and sugars
- Fibre
- Protein
- Salt
Most labels give these values per 100g or 100ml and often per serving. This helps compare similar foods directly.
Traffic Light System
Some labels in the UK use colour-coded “traffic lights”. Red means high, amber means neither high nor low, and green means low for each nutrient. This helps the public see, at a glance, which foods are healthier choices.
Standard Definitions for High, Low, and Medium Levels
Before comparing food products, it’s necessary to know the actual cut-off points for “high” and “low” for fat, sugar, and salt.
These definitions come from NHS guidance per 100g of food. Drinks have different thresholds.
Fat
- Low: 3g or less per 100g
- High: more than 17.5g per 100g
Saturated Fat
- Low: 1.5g or less per 100g
- High: more than 5g per 100g
Sugars
- Low: 5g or less per 100g
- High: more than 22.5g per 100g
Salt
- Low: 0.3g or less per 100g
- High: more than 1.5g per 100g
Anything between low and high falls into neither category (sometimes called “medium” on labels).
Sample Labels for Comparison
Let’s use three common foods for a detailed comparison. Here are imagined label readings for each, broken down per 100g for consistency.
Food 1: Plain Yoghurt
- Fat: 3.2g
- Saturated fat: 2g
- Sugars: 4.7g
- Salt: 0.13g
Food 2: Chocolate Biscuit
- Fat: 21g
- Saturated fat: 12g
- Sugars: 34g
- Salt: 0.8g
Food 3: Tomato Soup (Tinned)
- Fat: 0.7g
- Saturated fat: 0.2g
- Sugars: 6.6g
- Salt: 0.9g
Step-by-Step Comparison of Nutrient Content
Fat Content
Plain Yoghurt (3.2g per 100g)
Plain yoghurt sits slightly above the low-fat limit of 3g. It is not low, but with 3.2g, it is close. It is under the high-fat threshold, so it is neither high nor low: it’s in the medium range.
Chocolate Biscuit (21g per 100g)
With 21g fat, this is well over the 17.5g high-fat limit. The biscuit falls clearly into the high category.
Tomato Soup (0.7g per 100g)
At 0.7g, the soup is clearly within the low range for fat, well below the 3g cut-off.
Saturated Fat Content
Plain Yoghurt (2g per 100g)
Saturated fat here is above the low marker (1.5g) but well below high (5g). The yoghurt has neither high nor low saturated fat—it sits in between.
Chocolate Biscuit (12g per 100g)
At 12g, this is more than double the high level of 5g. This biscuit is high in saturated fat.
Tomato Soup (0.2g per 100g)
The soup is comfortably in the low category, being a fraction of the 1.5g low limit.
Sugar Content
Plain Yoghurt (4.7g per 100g)
The yoghurt falls just below the low-sugar maximum of 5g. It is low in sugar.
Chocolate Biscuit (34g per 100g)
At 34g per 100g, the biscuit is very high in sugar, passing the high limit of 22.5g.
Tomato Soup (6.6g per 100g)
This amount is above 5g but well under 22.5g. The soup fits in neither high nor low. It stands in the medium range.
Salt Content
Plain Yoghurt (0.13g per 100g)
Yoghurt contains a low amount of salt—well under the 0.3g low cut-off.
Chocolate Biscuit (0.8g per 100g)
This reading is higher than low, but under the high-salt limit. The biscuit is neither high nor low in salt.
Tomato Soup (0.9g per 100g)
Tomato soup, at 0.9g per 100g, is on the higher side for a non-snack food. It is not low, but not high either—medium.
Table Summary of the Food Label Comparison
Here is a clear summary table based on the cut-offs.
| Nutrient | Plain Yoghurt | Chocolate Biscuit | Tomato Soup |
|---|---|---|---|
| Fat | Neither | High | Low |
| Saturated Fat | Neither | High | Low |
| Sugar | Low | High | Neither |
| Salt | Low | Neither | Neither |
This matches the detailed breakdown above.
What High, Low or Medium Means for Health
High
If a food is high in fat, sugar, or salt, eating it often may raise health risks. High fat and sugar foods can contribute to weight gain and dental health problems. High saturated fat may affect heart health. Salt raises blood pressure.
Low
A “low” reading means it fits well into government recommendations for healthy eating. These foods can be eaten more freely by people trying to avoid certain illnesses.
Neither
If a food sits in the medium (neither high nor low) range, it’s important to watch serving sizes and balance intake from other foods.
Applying the Traffic Light Principles
Imagine the food labels use traffic light colours. The plain yoghurt would mostly show green, with some amber. The chocolate biscuit would display red for fat and sugar, amber for salt. The tomato soup would be mainly green or amber.
Keep in mind: serving size still matters. Some foods are eaten in small amounts, others in large. The per 100g comparison lets someone weigh up choices between products, regardless of typical portion size.
How to Compare Two or More Products
To compare the nutrition labels on different foods:
- Check that all data are for the same serving size or per 100g
- Note which nutrients you are comparing: fat, saturated fat, sugar, salt
- Apply the “high”, “low” or “medium” cut-offs
- Decide which food may better suit dietary aims—e.g. lower fat for heart health, less sugar for diabetes
- Look at the ingredients to spot hidden sources of fat, sugar or salt. For example, syrups, glucose-fructose and malt extract all mean sugar.
Points to Notice on Ingredient Lists
Ingredient lists can give clues about:
- Added sugars (e.g. “glucose syrup”)
- Hydrogenated fats or oils (can mean more saturated fat)
- Preserved meats or added salt (for savoury items)
While the current task centres on label numbers, ingredients help give a complete picture when considering which food to pick.
Government Daily Recommendations for Reference
It often helps to compare the figures on food labels to recommended daily limits for an adult in the UK. These are:
- Fat: up to 70g per day (of which no more than 20g saturated fat)
- Sugars: 30g “free sugars” (those added or found in honey, syrups or unsweetened juices) per day, less for children
- Salt: 6g per day
Labels show numbers per 100g. Checking how much a portion contributes to the daily total helps manage intake across the day.
Tips to Support Healthy Choices
- Choose products with green or amber colour codes
- Compare similar foods using the per 100g info
- Watch out for sugar in savoury items such as soup or baked beans
- Remember “no added sugar” does not mean sugar-free—it may contain natural sugars
- Some foods marketed as “low fat” may be high in sugar. Always read the full label
Final Thoughts
Reading and comparing food labels is a key step in making healthier choices. It is not about banning all high fat, sugar or salt foods. Instead, it supports balancing foods across a day or week. By knowing how to spot if a food is high, low, or in between for each main nutrient, you decide with more control.
It often surprises people how much fat, salt or sugar some processed foods contain. Foods like soup may seem healthy but can contain more sugar or salt than you expect. Sweets and biscuits almost always rate high in sugar and saturated fat.
Food choices have a direct effect on wellbeing. Over time, eating lots of foods marked high in fat, sugar or salt may lead to health problems such as heart disease, stroke or diabetes. On the other hand, eating mostly lower levels means a better chance of staying healthy.
Over time, checking labels becomes a habit. You do not need to analyse every food at every meal. Start by focusing on foods you eat often or buy each week. At a glance, you’ll spot whether that food is a treat or a regular part of a balanced diet.
Making use of nutrition labels, and knowing what those figures mean, helps you look after your own health and the health of those you support. Aim to use this skill each time you shop or plan meals. It makes a real difference to health—both now and for years to come.
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