Reading a Snack Label

FOOD · GLOBAL

Reading a Snack Label

The traffic light system, portion sizes, health claims and building better snacks

Snack packaging carries several numbers, and knowing which two to look at makes comparison much faster.

Compare per 100 grams

Front-of-pack traffic lights are per portion, and portions vary between products. Per 100 grams on the back is the only figure that lets you compare two packets directly.

Red for high, amber for medium, green for low, on fat, saturated fat, sugar and salt. More greens is a useful rough guide rather than a verdict.

Portion size is chosen by the manufacturer

A bag containing two portions presents the figures for one. Check the pack weight and whether you will actually eat half of it.

Health claims

Only authorised claims may be made in the UK and EU, which is why wording is careful. High in protein and source of fibre have legal thresholds behind them.

Baked, vegetable and natural have no such definition. Vegetable crisps are frequently higher in fat than potato ones, and baked snacks can carry as much salt.

Salt and sugar

Salt is what makes most savoury snacks moreish, and most adults eat more than recommended. Check the salt figure rather than sodium, and note that a small bag can carry a substantial share of a day's worth.

Building better snacks

Something with protein or fibre keeps you full — nuts, yoghurt, hummus with vegetables, fruit with peanut butter, oatcakes and cheese. These cost less than packets and do more.

Keeping them visible and ready is what makes them happen.

Snacking at work

Most unplanned snacking happens because lunch was too small or too early. Keeping something with protein and fibre in a drawer prevents the mid-afternoon raid on whatever is nearest.

Eat away from a screen where you can, since distracted eating makes portions harder to judge.

Children

Check the salt and sugar per 100 grams rather than the character on the packet, and keep water rather than juice as the default drink between meals.

Portioning

Decanting into a bowl rather than eating from the bag makes the amount visible, and most people eat noticeably less. Multipacks of small bags do the same job at a higher price per gram.

Buy the size you intend to eat rather than relying on willpower with a sharing bag open.

Storage

Reseal properly, since stale snacks get eaten anyway and wasted money is the smaller problem. Nuts and seeds keep far better sealed and cool.

Check the pack weight against the stated portion, which is frequently smaller than the bag.

Allergens

Emphasised in the ingredient list by law, and precautionary may contain statements are voluntary and not standardised. Check every time, since recipes change.

WHERE TO BUY

Ready to shop Morish Snacks? Use the link below to visit the official store.

→ Shop Morish Snacks — official site

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