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How to read a UK food label

Published 29 October 2026

To read a UK food label, start with the ingredients list on the back: it is in order of weight, so the first item is the one there is most of. Then check the allergens in bold, any E numbers, the type of oil, and the nutrition table per 100g.

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The front of a pack is there to sell. The back is where the facts are. This guide walks you through each part, in plain English.

What order are ingredients listed in?

UK rules say ingredients must be listed in order of weight. The heaviest goes first. So the first two or three items make up most of the food.

Here's a short list as an example:

Ryvita Original lists wholegrain rye flour, rye flour and salt. So it is mostly rye.

A long list is not always a problem. But a short list is easier to understand.

What do the percentages on a label mean?

Sometimes you'll see a number next to an ingredient, like "Olive Oil (28%)". This is called QUID. It stands for Quantitative Ingredients Declaration.

UK rules say a label must show the percentage of an ingredient if:

  • it's in the name of the food, like "mackerel fillets in olive oil"
  • it's shown in a picture or words on the pack

So you can see how much of the named thing is really in there.

This tin lists mackerel at 71% and olive oil at 28%.

Why are some ingredients in bold?

Bold words are allergens. UK law names 14 allergens, and they must stand out on the list. Most packs use bold. Some use capitals or underlining.

The 14 allergens are: celery, cereals with gluten, crustaceans, eggs, fish, lupin, milk, molluscs, mustard, tree nuts, peanuts, sesame, soya, and sulphur dioxide or sulphites.

What do E numbers mean on a label?

An E number is a code for an approved additive. UK rules say each additive must be shown with what it does, then its name or E number.

So you'll see things like:

  • Acidity Regulator: Citric Acid
  • Emulsifier: E471
  • Preservative: Sodium Nitrite

Here's a label with one additive, shown by its job and name:

The FSA keeps the full list of approved additives and E numbers. See the link at the end.

Some people choose to avoid some additives. Some don't mind. We don't make claims either way. We just show what's there.

How do I spot seed oils on a label?

Look for the word "oil" or "fat". Then look at which plant it names. If it says "vegetable oil", UK rules say the plants must be named, often in brackets. For example: "vegetable oils (rapeseed, sunflower)".

Here are two labels with olive oil as the only oil:

How do I spot added sugar?

Sugar has lots of names. Look for:

  • sugar, cane sugar, brown sugar
  • glucose, dextrose, fructose
  • any syrup, like glucose-fructose or maple
  • honey, molasses or treacle
  • fruit juice concentrate

These are plain, with no added sugar:

The skyr is just yoghurt. The peanut butter is just peanuts.

What do the traffic lights mean?

Some packs show red, amber and green colours on the front. This front-of-pack scheme is voluntary in the UK. Not every pack uses it.

The colours are set per 100g. For example, salt is red (high) above 1.5g per 100g, and green (low) at 0.3g or less. Sugar is red above 22.5g per 100g.

The full nutrition table on the back is per 100g too. That makes it easy to compare two packs.

Is "natural" or "no added sugar" on the front enough?

No. Always read the back. A pack can say "no added sugar" and still list fruit juice concentrate. "Natural" is not a strict term on its own.

Plant drinks are a good test. This one is water, oats, calcium from seaweed and salt:

Many others add oil, gums or sugar.

What's the difference between "use by" and "best before"?

The FSA says use-by dates are about safety, and best before dates are about quality. Always check which one is on the pack, and follow the storage advice on the label.

A quick label check

  1. Read the first three ingredients.
  2. Look for bold allergens.
  3. Look for E numbers and what they do.
  4. Check the oil.
  5. Check for added sugar.
  6. Glance at the nutrition table per 100g.

Here's a sausage that is easy to read: pork, water, salt, pepper and sage.

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FAQ

What is listed first on a food label? The ingredient there is the most of, by weight.

Why are some words in bold on ingredients? They are allergens. UK law says the 14 allergens must stand out.

What does QUID mean? Quantitative Ingredients Declaration. It's the percentage shown next to some ingredients.

Are traffic light labels compulsory in the UK? No. They are voluntary. The nutrition table on the back is required on most packed foods.

Sources

  • GOV.UK, Food labelling: ingredients list: https://www.gov.uk/food-labelling-and-packaging/ingredients-list
  • GOV.UK (FSA), Packaging and labelling: https://www.gov.uk/government/publications/packaging-and-labelling/packaging-and-labelling
  • GOV.UK (FSA), Approved additives and E numbers: https://www.gov.uk/government/publications/approved-additives-and-e-numbers/approved-additives-and-e-numbers
  • GOV.UK, Front of pack nutrition labelling guidance (PDF): https://assets.publishing.service.gov.uk/media/5a80cd03ed915d74e33fc7c5/FoP_Nutrition_labelling_UK_guidance.pdf
  • legislation.gov.uk, Food information rules, Annex VII (vegetable oils): https://www.legislation.gov.uk/eur/2011/1169/annex/VII
  • FSA, Best before and use-by dates: https://www.food.gov.uk/safety-hygiene/best-before-and-use-by-dates

Want help with a label? Take a photo of it in The Better Basket, and we'll read it for you.

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