Front-of-pack claims are written by marketing teams. The back of the pack is where the useful information sits, and four numbers cover most decisions.
The four that matter
- Added sugar per 100g — not per serving, since serving sizes are chosen to flatter
- Sodium per 100g — the number that quietly adds up across a day
- Fibre per 100g — higher is genuinely better in packaged grains and snacks
- The ingredient list length — a short list is usually a better sign than any health claim
Claims that mean less than they suggest
'Made with real fruit', 'multigrain', 'no cholesterol' and 'natural' have no fixed threshold behind them. 'No added sugar' can still mean high total sugar from concentrates.
A practical rule
If a packaged food carries more than 10g of added sugar per 100g, treat it as an occasional item rather than a daily one — regardless of what the front of the pack says.
