Food Label Claims Explained | What You Actually Need to Know

Food labels can be confusing. Words like “light”, “low fat”, and “no added sugar” don’t always mean what people think.

Many products are marketed to look healthy, even when they’re not.

Written by Kate Stoker, Principal Dietitian at Simply Nutrition Dietitians

What we often see in clinic is people choosing products based on front-of-pack claims, without realising what those claims actually mean.

Front labels can be misleading.

The real information is usually on the nutrition panel and ingredients list.

What common claims actually mean

Light or lite

This doesn’t always mean lower in fat or kilojoules. It can refer to colour, flavour, or texture. For example, light olive oil has a similar fat content to regular olive oil.

Low fat and very low fat

A product labelled “low fat” must contain 10g or less of fat per 100g. “Very low fat” means 3g or less per 100g.

Reduced fat, sugar, or salt

“Reduced” simply means lower than the original version. It doesn’t mean the product is low overall.

No added sugar

This means no sugar has been added, but the product may still contain natural sugars, such as those found in fruit or milk.

Diet or low kilojoule

These products often use artificial sweeteners instead of sugar to reduce energy content.

Cholesterol free

Cholesterol is only found in animal products. This claim doesn’t necessarily mean the product is low in fat or heart-healthy.

Heart Foundation Tick

This indicates a product meets specific criteria. However, not all healthy foods carry the tick, as companies must apply for it.

Gluten free

In Australia, foods labelled gluten free must meet strict standards.

What matters more than the claim

A single claim doesn’t tell you everything about a product.

• Check the full nutrition panel
• Look at ingredients, not just marketing
• Consider the overall food, not one nutrient

Many “healthier” labelled foods can still be high in sugar, fat, or kilojoules.

Context matters.

The overall pattern of your diet is more important than individual product claims.

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