Know your labels - Your guide to reading food labels

People with diabetes are advised to follow the same healthy eating pattern recommended for everyone – food that is low in fat (especially saturated fat), salt and sugar, starchy carbohydrate foods in each meal and plenty of fruit and vegetables.
Special diabetic foods are not recommended and offer no benefit to people with diabetes. Traffic light labelling and Guideline Daily Amounts (GDA), found on many packs, are useful guides to choosing a healthier diet.
Please browse this section by making selections from the label on the right.

Energy

  • The amount of calories that a food or drink provides.
  • To keep to your weight the energy from your food and drink must be in balance with the energy you use.
  • If you take in more calories per day than your body needs you will gain weight.
  • To lose weight you need to take in fewer calories per day than you use.
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Please select from the label items below to display their description
Typical values | Per serving (120g) | Per 100g
Energy. 492kJ, 116kcal per serving. 409kJ, 97kcal per 100g
Protein. 5.2g per serving. 4.3g per 100g
Carbohydrate. 19.6g per serving (19g of which sugars). 16.3g per 100g (15.8g of which sugars)
Fat. 1.9g per serving (1.3g of which saturates). 1.6g per 100g (1.1g of which saturates)
Fibre. 0.2g per serving. 0.2g per 100g
Sodium. 0.1g per serving. 0.1g per 100g
Guideline daily amounts
Additional information