How to read food labels: ingredients, nutrition table, allergens and claims

What must appear on the label?

In Türkiye, food labels are prepared under the Turkish Food Codex Regulation on Labelling and Consumer Information, which is aligned with EU legislation (in the EU, the Food Information to Consumers Regulation applies). In general, a packaged product must show the following:

• The name of the food
• The ingredient list
• Allergenic ingredients (emphasised)
• The quantity of certain ingredients (if they are highlighted in the product name or pictures)
• The net quantity
• The “best before” date or the “use by” date
• Any special storage conditions and conditions of use
• The manufacturer's or importer's details
• The nutrition table

Pay attention to the type of date, too: a “use by” date is about safety on highly perishable products; the product should not be eaten after this date. A “best before” date, on the other hand, is about quality; a product that has been stored properly may still be safe after this date, but its taste or texture may change.

The ingredient list: the order tells you everything

Ingredients are listed from most to least according to the amount used when the product was made. The first three ingredients on the list make up most of the product. If a “hazelnut spread” has sugar and vegetable oil at the top while hazelnuts come further down, you can tell that the product is basically made of sugar and fat.

The percentage of an ingredient highlighted in the product name or on the pack image must be stated. For example, the label of a “strawberry yoghurt” shows the proportion of strawberries. This percentage is the easiest way to see how genuine the claim on the front is.

The length of the list is also a clue: a long list with many additives, syrups and flavourings usually points to a highly processed product. We explain the ordering logic in more detail in our ingredient list order guide.

The nutrition table: compare per 100 g

The nutrition table shows the product's energy (kcal/kJ), fat, saturated fat, carbohydrate, sugars, protein and salt. These values are given per 100 g or 100 ml; some products also show values per portion.

The per-100 g value lets you compare products in different pack sizes fairly. Portion values, however, can be misleading: the portion set by the manufacturer may be much smaller than the amount you actually eat.

• Sugars: This covers both added and natural sugars. To work out the added sugar, look at the ingredient list; our hidden names for sugar guide helps with this.
• Saturated fat: A high value usually indicates the use of butter, cream, palm oil or coconut oil.
• Salt: Instant soups, processed meats, cheeses, bread and snacks can contain more salt than expected. The WHO recommends that adults keep their daily salt intake below 5 grams.
• Fibre and protein: When choosing between similar products, the one higher in fibre and protein usually keeps you fuller.

Allergens: watch for what is in bold

The law requires the 14 groups of substances that most commonly cause allergies to be emphasised in the ingredient list, for example in bold, a different colour or underlined. These groups are: cereals containing gluten, crustaceans, eggs, fish, peanuts, soya, milk (including lactose), tree nuts (hazelnuts, walnuts, almonds, etc.), celery, mustard, sesame, sulphites above a certain level, lupin and molluscs.

Statements such as “may contain traces of...” or “produced in a facility that handles...” are voluntary warnings about the possibility of cross-contamination. For people with a serious food allergy these warnings matter and should be considered in line with their allergist's advice.

What do “light”, “natural” and “homemade” mean?

Nutrition and health claims are also regulated by law. Some terms come with specific conditions, while others are used quite freely:

• Light / reduced: The product must have at least 30% less of something, such as energy, fat or sugar, than similar products (for salt/sodium the figure is 25%), and what has been reduced must be stated. However, a “light” product can still be high in calories; for example, light mayonnaise has less fat but is still a fatty sauce.
• Fat-free, sugar-free, salt-free: There are legal maximum limits for each; these terms refer to very low amounts. For example, a “sugar-free” product may contain no more than 0.5 g of sugar per 100 g or 100 ml.
• Source of fibre, source of protein: These require certain minimum amounts to be met.
• Natural, homemade, traditional, farmhouse-style: These terms give no guarantee about nutritional value. You still need to check the table for the product's sugar, fat and salt content.

For details on claims such as “natural” and “organic”, see our natural and organic claims guide.

Ingredients that may catch your eye

• Partially hydrogenated oils: These are a source of trans fat and are considered the worst type of fat for heart and blood vessel health. Their use is restricted in many countries; if you see them on a label, it makes sense to choose another option.
• Processed meats containing sodium nitrite: A product group that is best eaten in moderation.
• Glucose-fructose syrup and maltodextrin: Rapidly absorbed sources of carbohydrate often found in processed products.
• Monosodium glutamate: A flavour enhancer that is approved and considered safe; but because it is usually found in salty, processed products, it is worth checking the product's overall salt content.

To understand additive numbers, see our E numbers guide.

A 30-second check at the shelf

• Look at the first three ingredients: what is the product basically made of?
• Find the percentage of the highlighted ingredient.
• Compare sugar, saturated fat and salt per 100 g in the nutrition table.
• Check the allergens in bold.
• Check the claim on the front against the information on the back.

After a few shopping trips this habit becomes automatic. If you are on a special diet or have a chronic condition or a food allergy, the healthiest approach is to set personal targets together with your doctor or dietitian.