Total Fat
Generally choose foods with less than 10g per 100g.
For milk, yogurt and icecream, choose less than 2g per 100g.
For cheese, choose less than 15g per 100g.
Saturated Fat
Aim for the lowest, per 100g. Less than 3g per 100g is best.
Other names for ingredients high in saturated fat: Animal fat/oil, beef fat, butter, chocolate, milk solids, coconut, coconut oil/milk/cream, copha, cream, ghee, dripping, lard, suet, palm oil, sour cream, vegetable shortening
Fibre
Not all labels include fibre.
Choose breads and cereals with
3g or more per serve
Nutrition Information
Per serve
Energy
432kJ
2.8g
0.4g
18.9g
6.4g
65mg
215mg
21.2g
62.9g
Ingredients: Cereals (76%) (wheat, oat bran,
barley), psyllium husk (11%), sugar, rice, malt
extract, honey, salt, vitamins
barley), psyllium husk (11%), sugar, rice, malt
extract, honey, salt, vitamins
11.8g
Ingredients
Listed from greatest to smallest by
weight. Use this to check the first
three ingredients for items high
in saturated fat, sodium (salt) or
added sugar.
Listed from greatest to smallest by
weight. Use this to check the first
three ingredients for items high
in saturated fat, sodium (salt) or
added sugar.
3.5g
100g Column and Serving Size
If comparing nutrients in similar food products use the per 100g column.If calculating how much of a nutrient, or how many kilojoules you will actuallyeat, use the per serve column. But check whether your portion size is the same as the serve size.
Energy
Check how many KJ per serve to decide how much is a serve of a
'discretionary' food, which has 600KJ per serve.
If comparing nutrients in similar food products use the per 100g column.If calculating how much of a nutrient, or how many kilojoules you will actuallyeat, use the per serve column. But check whether your portion size is the same as the serve size.
Energy
Check how many KJ per serve to decide how much is a serve of a
'discretionary' food, which has 600KJ per serve.
1.2g
Sugars
Avoiding sugar completely is not necessary, but try to avoid larger amounts of added sugars.If sugar content per 100g is more than 15g, check that sugar (or alternative names for added sugar) is not listed high on the ingredients list.
Avoiding sugar completely is not necessary, but try to avoid larger amounts of added sugars.If sugar content per 100g is more than 15g, check that sugar (or alternative names for added sugar) is not listed high on the ingredients list.
Other names for added sugar: Dextrose, fructose, glucose, golden syrup, honey, maple syrup, sucrose, malt, maltose, lactose, brown sugar, caster sugar, maple syrup, raw sugar, sucrose.
0.1g
Other names for high salt ingredients: Baking powder,celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt.
0.3g
Sodium (Salt)
Choose lower sodium options among similar food. Food with less than 400mg per 100g are good, and less than 120mg per 100g is best.
Choose lower sodium options among similar food. Food with less than 400mg per 100g are good, and less than 120mg per 100g is best.
9.3g
1441kJ
Protein
Total
Total
Saturated
Sugars
Fat
Fibre
Sodium
Carbohydrate
Per 100g
Servings per package - 16
Serving size - 30 (2/3 cup)
Serving size - 30 (2/3 cup)
