How to Read Labels on Snacks, Sweet Snacks, Biscuits, and More

Why Label Literacy Matters for Your Snacks

When you reach for a pack of biscuits, a sweet snack, or a crunchy treat, the label is your best tool for making a healthier choice. In the UK and EU, food labels are tightly regulated, but marketing tricks can still mislead. Learning to decode them helps you manage sugar, avoid hidden allergens, and pick snacks that truly fit your diet. This guide gives you practical steps to read labels like a pro.

Master the Nutrition Facts Panel

The nutrition facts panel is your starting point. For snacks and biscuits, focus on these key numbers per 100g or per serving:

• Sugars: The UK government recommends no more than 30g of free sugars per day for adults. A biscuit with 20g sugar per 100g is high (red traffic light). Check for added sugars like glucose syrup or dextrose.
• Fats: Look for unsaturated fats (e.g., sunflower oil) and limit saturated fat to under 5g per 100g. Trans fats are rare in EU products but check for "partially hydrogenated" oils.
• Calories: Helpful for portion control, but not the whole story. A low-calorie snack might be high in sugar.
• Sodium: Many savoury biscuits hide salt. Aim for under 0.3g per 100g for a low-sodium choice.

Use the traffic light system on front-of-pack labels (common in the UK) to quickly spot high, medium, or low levels of fat, saturates, sugars, and salt.

Decode the Ingredient List

Ingredients are listed by weight, from most to least. For sweet snacks, sugar is often the first or second ingredient. Watch for these red flags:

• Multiple sugar sources: Manufacturers use different names (sucrose, fructose, maltodextrin) to hide total sugar.
• Allergens: EU law requires bold highlighting of 14 allergens (e.g., milk, nuts, gluten). Check for "may contain" warnings if you have severe allergies.
• Additives: Look for E numbers like E202 (potassium sorbate) or E322 (lecithin). These are safe in regulated amounts, but some consumers prefer fewer additives.

For example, a "fruit biscuit" might list sugar first, then wheat flour, then dried fruit—meaning it's more sugar than fruit. Compare brands to find one where fruit appears earlier.

Understand Certifications and Claims

Labels like "organic," "non-GMO," or "gluten-free" are regulated in the EU. Here's what they mean:

• Organic (EU organic logo): At least 95% of agricultural ingredients are organic. Backed by EU regulation 834/2007.
• Gluten-free: Must contain less than 20 ppm gluten, per EU law. Essential for coeliac disease sufferers.
• Vegan/Vegetarian: Voluntary labels, but verified by organisations like the Vegan Society. Check the ingredient list for hidden animal products (e.g., whey, gelatine).
• Non-GMO: In the EU, all GM foods must be labelled, so this claim is redundant but still used.

Be cautious with unregulated terms like "natural" or "artisan." These have no legal definition and can be marketing fluff. Always cross-check with the ingredient list.

Spot Misleading Marketing Terms

Words like "low-fat," "light," or "no added sugar" can be traps. For example:

• "Low-fat" biscuits often replace fat with extra sugar or starch to maintain texture. Check the sugar content per 100g.
• "No added sugar" means no sucrose or honey was added, but the product may still contain natural sugars from fruit or milk. Total sugar can still be high.
• "Light" can refer to colour, texture, or taste—not necessarily fewer calories. Compare the nutrition panel to the regular version.

For health claims like "reduces cholesterol," the EU requires scientific evidence and approval. If you see such a claim, verify it on the European Food Safety Authority (EFSA) register. When in doubt, consult a registered dietitian or your GP for personalised advice on snack choices.