Your Easy Guide To Decoding Food Labels

 

Why Food Labels Matter

In Nigeria’s busy food markets and supermarkets, we’re surrounded by options from imported breakfast cereals to locally packaged snacks but while packaging may be colorful and appealing, the real story is told in a less glamorous space: THE NUTRITION LABEL.

Food labels are more than just tiny print, they’re legally required tools designed to inform consumers about a product’s nutritional content, ingredients and potential allergens. Yet, many Nigerians either skip them entirely or misunderstand what they mean. This knowledge gap can lead to poor food choices, nutrient imbalances and even higher risk for diet-related diseases.

This guide breaks down food labels into clear, practical steps, using Nigerian food products as examples, so you can make informed decisions without feeling overwhelmed.

 

1. Start With The Serving Size

The serving size tells you the quantity of food that the nutrition information is based on. It’s not necessarily the amount you should eat, it’s just the reference amount for calculation.
Many imported products list serving sizes in cups, grams or pieces. If you’re eating more than the serving size listed, you’re consuming more calories and nutrients than indicated.

Example:
If a packet of Indomie Noodles lists a serving size as half the pack, but you cook the whole pack, you must double all the values (calories, sodium, fat, etc.) in the nutrition panel.

2. Check The Calories (Energy Value)

Calories represent the energy you get from food, usually expressed as kcal.

Key Tip: Compare the calories per serving to your daily energy needs (average adult: 1,800–2,200 kcal/day for women, 2,200–2,800 kcal/day for men, depending on activity).

Example:
A bottle of Malt drink may contain 180 kcal per 330ml. If you take two bottles, that’s 360 kcal which is equivalent to a small plate of Jollof Rice which would give more essential nutrients than two bottles of  Malt.

3. Lookout For The Macronutrients

Macronutrients- carbohydrates, proteins and fats appear on all nutrition labels. Here’s how to interpret them:

Carbohydrates

·         Look at total carbs and sugars separately.

·         Sugars include both naturally occurring (naturally present in the food) and added sugars (like table sugar, corn syrup).

·         WHO recommends keeping free sugars to less than 10% of daily calories (≈ 50 g/day for most adults).

Example:
A fruit juice drink might have 25g of sugar per serving which is half your daily limit in one glass.

Protein

·         Protein matters for muscle maintenance, satiety and immune function.

·         Aim for 10–35% of your daily calories from protein (except you have conditions that requires low protein intake)

Example:
Peak milk (powder) provides about 8g protein per 3 heaped tablespoons.

Fat

·         Check total fat, saturated fat and trans fat.

·         Limit saturated fat (< 10% of calories) and avoid trans fats.

Example:
Some biscuits contain 6g saturated fat per serving; eating multiple servings daily can easily exceed healthy limits.

4. Sodium Awareness

Excess sodium intake could increase the risk of elevated high blood pressure which can ultimately result into hypertension, and this is a growing concern in Nigeria.

·         WHO recommends less than 2,000mg sodium/day (~5g salt).

Example:
A pack of Instant Noodles can have 1,100 mg sodium, and that is  over 50% of your daily limit. Add seasoning cubes, and you’re far above safe levels.

5. Read The Ingredients List

The ingredient list is arranged from the one used in the largest amount to the least. This means the first three ingredients are the most dominant.

Key Tips:

·         Watch for added sugars under different names: sucrose, glucose syrup, fructose, maltose, corn syrup solids.

·         Identify whole foods vs. highly processed ingredients.

·         Spot allergens (milk, peanuts, wheat, soy, eggs, fish, shellfish, e.t.c).

Example:
A wheat bread might list refined wheat flour as the first ingredient — meaning it’s not truly whole wheat.

6. Nutrition Claims: Don’t Be Fooled

Packaging often carries claims like Low Fat, High Fiber, Sugar-Free, or Fortified with Vitamins.

·         These claims are regulated, but they can be misleading if taken out of context.

·         A low-fat biscuit may still be high in sugar.

·         Sugar-free doesn’t mean calorie-free and artificial sweeteners may still impact appetite and gut health.

7. % Daily Value (%DV)

% Daily Value shows how much a nutrient in a serving contributes to a daily diet.

·         5% DV or less = low

·         20% DV or more = high

Example:
If a snack has 25% DV for sodium, one serving already gives you a quarter of your daily limit.

8. Practical Nigerian Shopping Strategies

·         Compare similar products; e.g., two brands of milk powder and choose the one lower in added sugar and saturated fat.

·         For beverages, choose water, or low-sugar options.

·         Buy in bulk and portion out to avoid unintentional overeating.

·         When buying cereals for children, aim for < 10 g sugar per serving and at least 3 g fiber.

 Your Label Is Your Map

Understanding food labels is a skill; the more you use it, the more intuitive it becomes. In a market where both local and imported products compete for your attention, the label helps you cut through marketing noise and make choices aligned with your health goals.

So next time you’re in the supermarket, flip that package over and let the facts, not the front, guide your purchase. Your heart, waistline and wallet will thank you.