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How to read a nutrition label
The packaging label is the most exact calorie source there is, but the table takes getting used to. This guide walks through the basics — from per 100 g to the ingredients list.
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Start with per 100 g
European food labels show values per 100 g (or 100 ml) and often per serving. The 100 g column is the comparison base: two yogurts are only comparable on the same unit.
When comparing products, always look at the same column — one product's "serving" may be 100 g and another's 40 g, and the numbers become misleading.
The four numbers that matter most
Energy (kcal), protein, carbohydrates and fat are the core rows — they decide what the product adds to your diary. The second ring: saturated fat, sugars and salt, worth comparing between similar products.
Fiber is not mandatory on the label, but when it is shown, more of it tends to help with fullness. At the same calorie count, the higher-fiber choice is usually the more filling one.
Ingredients are ranked by weight
The ingredients list is in descending order: the first ingredient is what the product contains the most of. If sugar sits second or third, the product is significantly sweeter than it first appears.
Sugar hides under different names — glucose, fructose and other syrups, maltose, honey and juice concentrate. A short ingredient list is usually closer to a whole food.
Serving size vs what you actually eat
The serving printed on the package is the producer's choice, not a recommendation for your meal. If a pack feeds you twice, double the numbers — if you eat half, halve them.
Weighing is the most exact path: weigh the empty bowl and the full bowl; the difference is your portion in grams. The label values go into the diary from that.
Compare like with like
Only compare products within the same category: yogurt with yogurt, bread with bread. Comparing numbers across categories says nothing.
TempoLife's calorie database shows the same per-100 g values for common foods — the same base the label uses, so both speak the same language.
Turn it into a diary habit
For packaged food, the most exact path is the label: enter calories and macros straight from the package. Photo is fast, label is exact — and the diary accepts both.
After a few weeks you know your usual products by heart: you stop reading every label and only check new things. Logging gets faster and decisions get easier.
Frequently asked questions
Per 100 g or per serving — which column should I use?
Per 100 g for comparing — it is the common base. Use the serving column once you have decided how much you will actually eat and want the numbers for your amount.
Does "sugar-free" mean calorie-free?
No. "Sugar-free" only means no added sugars — the product can still contain fat, carbohydrates and plenty of calories. Always check the energy row.
TempoLife is a diary, not a medical device — it does not give medical or nutrition advice.
Prefer to read it?
The full written guide is above, and the original article — with its own formatting and links — is here: How to read a nutrition label.
Source: TempoLife guide, last updated 2026-08-30 — read via your browser's Web Speech API · checked 2026-08-30
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