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To understand what you and your family are eating, you need to be able to make sense of food labels. Healthy foods are low in fat, low in sugar, low in salt but high in fibre.

Under EU food law, when nutritional information is given, it must be stated as per 100g of a food or drink. 100g of some foods may be more or less than a typical serving.

nutrition table with explanations


Guideline Daily Amounts

Many companies choose to display Guideline Daily Amounts. These outline the approximate amount of nutrients needed by healthy adults. This information is given per portion.

sample GDA table

Reference Intake

Other companies choose to display adult’s reference intakes. This information is given per serving. It will be displayed as a percentage for each nutrient. Choose more Greens and Ambers, and fewer Reds.

sample reference intake table

Green Low in that nutrient, and is the healthy choice

Amber Medium

Red High


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© The Food Safety Promotion Board