How to read food labels

This module explains how to read nutrition labels so you can compare products accurately, track macros, and make sensible food swaps. It focuses on finding the right label information, converting kilojoules to calories, comparing products by 100 g values, and identifying whether a food should be treated as a carb, protein, or fat source.

Always check serving size

• Serving sizes vary between brands and even between similar products.

• Do not assume a bowl, cup, or scoop equals one serving.

• Weigh the food on a scale when accuracy matters, especially during a deficit.

• All macro and calorie values on the label apply only to the listed serving size.

Convert kilojoules to calories

• Energy may be listed in kilojoules (kJ), calories, or both.

• If the label shows kJ and your plan uses calories, convert using: calories = kilojoules ÷ 4.18 Example: 590 kJ ÷ 4.18 = 141 calories

• Be careful not to mistake kJ values for calories.

Use the 100 g column for fair comparisons

• When comparing similar products, compare the per-100 g values, not the per-serving values, if serving sizes differ.

• This is the best way to judge whether a swap is actually equivalent.

Identify what the food is mainly used for

• Classify the food by the macro it contains most of:

  Highest protein = protein source

  Highest carbs = carb source

  Highest fat = fat source

• When swapping foods, match the food type first, then match calories/macros.

• Do not swap a carb source for a protein source just because the calories are similar.