Understanding the Nutrition Information Panel

Australian food labels display nutrition information in a standardised table called the Nutrition Information Panel (NIP). It shows values per serving and per 100g. Always use the per 100g column when comparing products — serving sizes vary wildly between brands and are often unrealistically small.

Key Numbers to Know

  1. 1

    Energy (kilojoules / calories)

    Tells you how much energy the food provides. 1 calorie = 4.2 kilojoules. Average daily needs: roughly 8,700kJ (2,000 calories) for adults, varying with size and activity level. For weight management, compare energy density — lower kJ per 100g means you can eat more volume for the same energy.

  2. 2

    Sugar

    Low: under 5g per 100g. Medium: 5–22.5g. High: over 22.5g per 100g. Important: this includes natural sugars (in fruit, dairy) and added sugars. For processed foods, check the ingredients list for added sugars (sucrose, glucose syrup, honey etc).

  3. 3

    Saturated fat

    Low: under 1.5g per 100g. Medium: 1.5–5g. High: over 5g per 100g. Saturated fat raises LDL (bad) cholesterol. Total fat is less important than the type — unsaturated fats (olive oil, avocado, nuts) are beneficial.

  4. 4

    Sodium

    Low: under 120mg per 100g. Medium: 120–600mg. High: over 600mg per 100g. Sodium is salt — high intake raises blood pressure. Bread, cheese, deli meats, sauces and processed foods are the biggest sodium contributors in most diets.

  5. 5

    Protein and fibre

    More protein (keeps you full, builds and maintains muscle) and more dietary fibre (digestive health, satiety, heart health) are generally desirable. Aim for over 5g fibre per 100g for a high-fibre food. Over 10g protein per 100g is good for a protein source.

The Ingredients List

Ingredients are listed in descending order by weight — the first ingredient is the most plentiful. If sugar, oil or salt appears in the first three ingredients of a savoury food, that is a flag. A long ingredients list with many unfamiliar names generally indicates a heavily processed product.

Health Star RatingAustralia’s Health Star Rating (the stars on the front of many packages) provides a quick comparison within the same food category. 4.5–5 stars is healthier within that category. Do not compare across very different food types — compare flavoured milks to each other, not to water.

Frequently Asked Questions

Total fat includes all fat types: saturated (raises bad cholesterol), monounsaturated and polyunsaturated (both beneficial for heart health). The type of fat matters more than the total fat number. A food can be high in total fat but healthy (like salmon or avocado) if most of the fat is unsaturated. Focus on saturated fat and trans fat rather than total fat.
Moderately useful but based on an assumed daily intake that may not match yours. The percentages are based on a reference diet of 8,700kJ (2,000 calories). If you are smaller or more sedentary, your actual needs are lower. Use them for a rough guide but rely primarily on the per 100g figures for comparing products.