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Can you trust Nutrition Claims on Food Packaging?
ver Wondered What Food Package Claims Really Mean?
Supermarket shelves are filled with products claiming to be “natural,” “fat-free,” or “lite.” But what do these labels actually mean — and are they as healthy as they sound? Understanding ingredient lists and label claims is key to making informed, nutritious choices and avoiding marketing traps.
Reading the Ingredient List
Ingredients are listed in order of weight — the first few ingredients make up most of the product.
According to the Baker Institute, if fat, sugar, or salt appear among the first three ingredients, you may want to consider a better option.
Common Ingredient Aliases
Fats: cocoa butter, margarine, milk solids, full cream milk powder, shortening, vegetable/palm/coconut oil, cream, butter, beef tallow.
Sugars: barley or rice malt, rice syrup, cane sugar, glucose, golden syrup, corn syrup, concentrated fruit juice, dextrose, fructose, maltose, sucrose, molasses.
Salts: sodium bicarbonate, MSG, rock salt, sodium, glutamate, mineral salts, garlic salt, baking powder.
Learn more Sweet Saboteurs: 10 Foods with Hidden Sugars You Weren’t Aware Of
Common Food Label Claims Explained
Here’s a breakdown of popular health claims you might see — and what they really mean.
| Health Claim | Suitable? | What It Really Means | Example |
|---|---|---|---|
| 97% Fat Free | ✅ Good choice | ≤3g fat per 100g. Still check sugar and salt levels. | 97% fat-free mayonnaise |
| Cholesterol Free | ❌ Misleading | Only animal products contain cholesterol — still may be high in fat or calories. | Vegetable oil |
| Natural / Organic | ⚠️ Misleading | May have similar sugar/fat content to regular versions. | Organic chocolate |
| Reduced Fat | ⚠️ Misleading | Contains less fat than the original, but not necessarily low fat. | 25% reduced fat cheese |
| Low Fat | ✅ Good choice | ≤3g fat per 100g — check sugar and salt too. | Low-fat yoghurt |
| Toasted / Baked | ⚠️ Misleading | May still be high in fat — check the NIP. | Toasted muesli |
| Lite / Light | ⚠️ Misleading | May refer to colour or texture, not fat. Check the label. | Light olive oil |
| No Added Sugar | ⚠️ Potentially misleading | No added white sugar, but natural sugars (e.g., fructose) may still be present. | Fruit juice |
| Diet | ✅ Good choice | Low in kilojoules, often sweetened artificially. | Diet soft drink |
| % Daily Intake (%DI) | ⚠️ Potentially misleading | Based on an average adult diet — may not reflect your individual needs. | Muesli bars |
| Heart Foundation Tick | ✅ Usually a good choice | Meets standards for fats and salt — still check total sugars. | Cereal, spreads |
| Health Star Rating | ⚠️ Sometimes misleading | Based on energy, fat, salt, and sugar — doesn’t account for glycaemic index. | Nutrigrain |
| Low GI Symbol | ✅ Good choice | Tested for glycaemic index — but some unlabelled foods may be equally suitable. | Multigrain bread |
Smart Shopping Tips
Compare products: Always check the Nutrition Information Panel (NIP) for total fat, sugar, and sodium.
Watch serving sizes: Many claims apply per serving — not per pack.
Avoid being swayed by packaging: Words like “natural,” “wholesome,” and “light” often have no regulated meaning.
Read more: Top Dietitian Tips for Grocery Shopping Smarter
The Bottom Line
Understanding food labels empowers you to make better choices for your health — and not be misled by marketing buzzwords.
👩⚕️ Want expert guidance on nutrition and label reading?
Our Accredited Practising Dietitians at Appetite for Nutrition can help you understand what’s really in your food and how to make balanced, informed choices.
We offer both general nutrition consults and specialised dietitian support (Bariatrics, Women’s Health, Feeding Therapy, Eating Disorders, Gut Health, Sports Nutrition) available online and in person across Brisbane, Gold Coast, Melbourne, Shepparton, Bendigo and Albury-Wodonga.
Learn more:
This blog was updated October 2025.
Frequency Asked Questions
Find quick answers to common questions
Our team of NDIS-registered dietitians helps clients make practical, evidence-based food decisions that fit their goals, lifestyle, and budget.
Are “fat-free” products always healthier?
Not necessarily — they may have added sugar or sodium to improve taste. Always check the full nutrition panel.
What does “no added sugar” actually mean?
It means no sugar was added during manufacturing, but the product may still contain natural sugars (like in fruit or milk).
Are organic foods lower in calories or sugar?
No — “organic” only refers to how food is grown or processed, not its nutrient content.
How can I tell if a product is truly low in fat?
Look for ≤3g total fat per 100g on the Nutrition Information Panel.
What’s the healthiest claim to look for?
Focus on whole, minimally processed foods with short ingredient lists and no added sugars or saturated fats.
