Know your labels - Your guide to reading food labels

People with diabetes are advised to follow the same healthy eating plan recommended for everyone - food that is low in fat, salt and sugar including plenty of fruit and vegetables.
Special diabetic foods are not recommended and offer no benefit for people with diabetes. This food labelling guide will help you to understand food labels so you are more in the know about the food you are buying.
Please browse this section by making selections from the label on the right.

Guideline daily amounts

Guideline daily amounts (GDAs) are for average adults, of normal healthy weight. Individual needs will vary depending on age, weight, and activity levels. People trying to lose weight probably need fewer calories and fat. Compare the amount of nutrient that the food or drink will give you with the GDA.
Each day
Women
Men
Calories
2,000 kcals
2,500 kcals
Fat
Up to 70g
Up to 95g
Saturated fat
Up to 20g
Up to 30g
Sugar
Up to 50g
Up to 70g
Salt
Less than 6g
Less than 6g
Fibre
16g
20g
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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