In the European Union, food labeling is strictly regulated, precisely to provide transparency and consumer protection. Institutions such as the European Food Safety Authority (EFSA) evaluate the safety of ingredients and additives, and the European legislative framework imposes clear standards on nutrition declarations, highlighting allergens and the use of claims such as “sugar-free” or “low fat”.
A well-known nutritionist accredited NASM (National Academy of Sports Medicine, USA), detailed the main aspects that we must take into account when reading food labels in the EU, from the list of ingredients and the nutritional table, to understanding the caloric intake and the claims regulated at the European level.
The European legislative framework aims to ensure total transparency, food safety and access to clear information. The first element to be identified is the legal name of the product, which must be precise and unambiguous so that the consumer knows exactly what he is buying.
Another fundamental element is the list of ingredients, Cori Grămescu points out, adding that all the components of the product, including the additives, are presented in descending order of quantity, which means that the first ingredient is the predominant one. Additives are marked by “E” codes, a system standardized at European level. To protect people with allergies, the legislation requires the 14 major allergens, such as gluten, milk or eggs, to be clearly marked. In the event of a risk of cross-contamination, the statement “may contain” appears.
The nutrition table provides information on energy value and nutrient content. It includes energy in kilojoules and kilocalories, as well as amounts of fat, saturated fat, carbohydrates, sugars, protein and salt. As a rule, values are expressed per 100 grams or 100 milliliters, which allows easy comparison between products. In certain cases, fiber, vitamins or minerals may also be mentioned, if they are present in significant amounts.
The label also contains information related to the expiration date. “To be consumed preferably before” refers to shelf-stable products, which can be consumed after this date, although the quality may decrease. In contrast, “To be consumed before” is used for perishable products, where consumption after the expiration date can become dangerous.
Information such as net quantity, country of origin, name and address of manufacturer or distributor, instructions for storage and use, and alcohol content for beverages exceeding 1.2% are also mandatory.
How do you interpret the nutrition table?
To correctly understand the nutritional intake, it is important to first refer to the values expressed per 100 grams or 100 milliliters. This standardization allows real comparisons between products. Some labels also provide values per serving, but these should be interpreted carefully as serving size may vary and may be less than actual consumption.
The percentage of the reference daily intake indicates how much a serving contributes to a diet of about 2000 kilocalories, but this value is indicative, since the caloric requirement differs from one person to another.
“Always calculate how many servings you would actually consume and adjust calories accordingly; Reference Intake (% RDA): Some labels show the percentage of the Reference Intake (% RDA) for energy. It indicates how much a portion contributes to the recommended daily energy intake for an average adult (approximately 2000 kcal)”said nutritionist Cori Grămescu.
Essential macronutrients
Fats, carbohydrates and proteins are the main sources of energy and have essential roles in the body. In the case of fat, a product is considered rich if it exceeds 17.5 grams per 100 grams and low if it has no more than 3 grams. Saturated fats should be consumed in moderation, as they can influence cholesterol levels, and the general recommendation is to replace them, as much as possible, with unsaturated fats.
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Carbohydrates also include sugars, and this subcategory is particularly important. A product is considered high in sugars if it exceeds 22.5 grams per 100 grams and low if it has no more than 5 grams. In the European Union, added sugars are not differentiated in the nutrition table, which is why it is essential to check the ingredients list to identify sources of sugar.
Fiber is important for digestion and satiety. A product is considered a source of fiber if it exceeds 3 grams per 100 grams and high in fiber if it exceeds 6 grams. Proteins are essential for tissue repair, and a product is considered a protein source if at least 12% of the energy value comes from them and rich if it exceeds 20%.
Salt consumption must be carefully monitored, as a high intake is associated with hypertension. A product is considered high in salt if it exceeds 1.5 grams per 100 grams and low if it has no more than 0.3 grams.
How to read labels correctly
For a correct interpretation, it is important to compare products based on standardized values per 100 grams or 100 milliliters. It is also recommended to match the information in the nutrition table with the list of ingredients, especially when the sugar content is high.
Care should also be taken with marketing claims such as ‘no added sugar’ or ‘low fat’ as they can be misleading. For example, a product with less fat may contain more sugar to compensate for the taste.
Colored “traffic light” labeling systems exist in some countries, but are not standardized at the European Union level and are not widely used in Romania.
Common Terms on Labels
In terms of energy, a product is considered calorie-free if it has less than 4 kcal per 100 ml and reduced if it has less than 40 kcal per 100 grams. For fat, the “fat-free” limit is a maximum of 0.5 grams, and a high content exceeds 17.5 grams. For sugar, “sugar-free” means under 0.5 grams, and over 22.5 grams indicates high content. It is important to know that European legislation does not officially recognize a “moderate sugar” category.
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For salt, “salt-free” means under 0.01 grams, and over 1.5 grams indicates a high level. In the case of fibre, only ‘source of fibre’ and ‘rich in fibre’ are officially recognised, not ‘low fibre’.
Labels and weight control
Food labels can be an important tool for maintaining a healthy weight. The World Health Organization recommends limiting free sugars to a maximum of 10% of daily caloric intake, ideally below 5%. These sugars include both added sugars and those in fruit juices, as processing destroys the natural structure of the fruit.
It is also recommended to limit the consumption of ultra-processed products and sweetened drinks, which often have a high calorie content. Fats should be consumed in a balanced way, not exceeding 30% of daily caloric intake, and saturated fats should be limited to less than 10%.
For weight loss, a daily caloric deficit of around 500–750 kcal can lead to a loss of 0.5–1 kg per week, but results may vary depending on metabolism and lifestyle.
