Food labelling

Food labelling must include :

  • Energy value (kcal/kJ);
  • The amounts of fat, saturates, carbohydrates, sugars, protein and salt.

This may be supplemented by the following indications (non-mandatory) : monounsaturates, polyunsaturates, polyols, starch, fibre, vitamins and minerals

These values are always expressed per 100g or 100ml of food. 

How to read and understand food labelling ?

Energy Nutritional information
per 100g or 100ml
Fats and nuts g/100g
of which saturates g/100g
of which polyunsaturates* g/100g
of which monounsaturates* g/100g
Carbohydrates g/100g
of which sugars g/100g
of which polyols* g/100g
of which starch g/100g
Fibre* g/100g
Protein g/100g
Salt g/100g
Vitamins and minerals* g, mg or µg/100g

*non-mandatory indications

The energy value

is the energy provided by the food (in kilojoules (kJ) or kilocalories (kcal), more commonly known as calories).

Fats and nuts

provide energy, vitamins and fatty acids. They can be of animal or plant origin.

Chemically, fats can consist of different types of fatty acids :

  • Saturated fatty acids are found in meat, particularly beef, pork and lamb, but also in ready meals, pastries, cakes, etc. Certain vegetable oils, such as coconut oil, are also high in saturated fats.  A high intake of saturated fats increases the risk of cardiovascular disease (cholesterol, myocardial infarction, etc.).
  • Polyunsaturated and monounsaturated fatty acids are found mainly in fish and vegetable oils such as corn oil, soybean oil, rapeseed oil, olive oil and flaxseed oil. These fatty acids have a protective effect against cardiovascular disease and cholesterol. 

It is also recommended that you vary sources of fat to benefit from the chemical compounds of fatty acids in different foodstuffs.

Carbohydrates

are our main source of energy. Our brain and muscles need carbohydrates to function.

Within the carbohydrate family, there are several types, often known as simple and complex carbohydrates or sugars.

Simple sugars have a much smaller and simpler chemical structure than complex sugars, hence the distinction. Simple sugars have a strong sweet taste that appears rapidly in the mouth. Complex sugars do not have a very pronounced sweet taste.

Simple sugars 

  • Fructose, glucose, saccharose and lactose are examples of simple sugars. White sugar is 100% saccharose.  Honey naturally consists of fructose and glucose. Fructose is found naturally in fruit. Simple sugars do not just occur naturally in foods. Sugars are added in the manufacturing and production of many foods. Often these sugars are themselves produced industrially. Foods high in industrial or sugars are soft drinks, fizzy drinks, nectars, energy drinks, sweets, pastries, cakes, milk puddings, ready meals, prepared tomato sauce, industrial ketchup, etc.

Tip

When shopping, compare the amount of sugar per 100g of product and choose foods that contain less sugar.

  • Polyols are sweeteners that are present as additives in mass-produced foods. They contain fewer calories than sugars, but beware: consumed in large quantities, they have a laxative effect.

Complex sugars

  • The complex sugar most often found in food is starch. It is present in bread, potatoes, sweet potatoes and cereals such as rice, quinoa, couscous and bulgur wheat. Pulses such as chickpeas, lentils, beans, etc. are also high in starch (and in protein).

Our body needs carbohydrates to function, but the carbohydrates naturally present in cereals, potatoes and fruit are sufficient to meet our needs. 

Fibre

is found particularly in vegetables, fruit, pulses like dried beans, lentils, etc. and wholegrain cereals. It is beneficial to our digestion and promotes satiety so that we can avoid snacking between meals.

Proteins

is necessary to build the body, allow it to grow and renew its cells. They are present in many foods of animal and plant origin, including meat, poultry, fish, eggs, milk, yoghurt and cheese, soya-based products, seitan, quorn© and pulses.

Salt

helps to facilitate many processes in the body. However, too much salt consumption can cause many health problems such as high blood pressure and other neuro-cardio-vascular diseases. 

The foods with the highest salt content are cold meats, savoury snacks and ready meals.

Vitamins and minerals

are substances essential for the correct functioning of the body. There are many different minerals and vitamins, each with its own health benefits. 

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