Nutrition labels are meant to help us make better food choices. But for many people, they’re confusing, easy to ignore, or feel a bit too technical. The good news? You don’t need to understand everything on a label to eat well.
In this guide, we’ll walk through how to read nutrition labels in NZ what actually matters, and how to use them to make practical, everyday decisions for you and your family.
Why Nutrition Labels Matter
Understanding how to read nutrition labels NZ can help you quickly compare similar products and choose foods that fit your needs. Food labels help you:
- Compare similar products quickly
- Spot hidden sugars, salt, and fats
- Choose foods that better suit your health goals
- Manage allergies or dietary needs
They’re a tool, not a rulebook. Eating well is about patterns over time, not perfection. If you’re also thinking about what goes into a healthy meal plan, check out our guide on 4 Ways to Build a Healthier Meal Plan.
The Two Parts of a Nutrition Label
Most packaged foods in NZ have two key sections:
1. Nutrition Information Panel (NIP)
This shows:
- Energy (kJ)
- Protein
- Fat (total & saturated)
- Carbohydrates (total & sugars)
- Sodium
You’ll usually see two columns:
- Per serve
- Per 100g (or 100ml)
👉 Tip: Use per 100g to compare similar products, it removes serving-size tricks.
2. Ingredients List
Ingredients are listed from highest to lowest quantity.
What to look for:
- Shorter lists usually mean less processing
- Familiar, whole-food ingredients
- Added sugars (often listed under multiple names)
Common names for added sugar include:
- Sugar, glucose, fructose
- Syrup, honey, molasses
- Fruit juice concentrate
What to Focus On (and What to Stress Less About)
🔍 Key Things to Check
1. Serving Size
Is it realistic? Some packages list very small serves that don’t reflect how people actually eat.
2. Sugars
Look at total sugars and check the ingredients list for added sugars.
3. Saturated Fat
Lower is generally better for everyday foods.
4. Sodium (Salt)
High sodium is common in sauces, snacks, and ready meals.
🧘 Things Not to Obsess Over
- Calories alone
- One “bad” number on an otherwise nutritious food
- Comparing completely different foods (e.g. yoghurt vs cheese)
Context matters.
Understanding Common Claims on Packaging
Food packaging often highlights:
- “Low fat”
- “No added sugar”
- “High protein”
These claims can be helpful, but always check the label to confirm.
Example:
- A low-fat product may be high in sugar
- No added sugar doesn’t always mean low sugar
Allergens & Dietary Needs
In NZ, common allergens must be clearly listed, such as:
- Gluten
- Dairy
- Eggs
- Nuts
- Soy
These are often bolded in the ingredients list.
How We Eat Well Helps
At We Eat Well, we make nutrition simpler by:
- Showing clear nutritional breakdowns
- Helping you compare recipes easily
- Supporting dietary preferences and allergies
Nutrition labels don’t need to be intimidating. Focus on:
- Comparing similar products
- Watching added sugars, salt, and saturated fat
- Choosing foods that work for your lifestyle
Eating well is about balance, not perfection.
Want more practical nutrition tips? Explore our recipe collections and meal plans designed for real life.