Understanding Food Packaging: What Can You Learn About the Product Just by Looking at the Packaging

Avoiding packaged foods nowadays is almost impossible. Most foods people consume today come in some form of packaging, whether it’s a box of cereal, a bag of bread, or a bottle of soft drink. You may also notice shoppers spending time in grocery store aisles, carefully reading food labels.

Food packaging is filled with information—some of it can be confusing if you don’t know how to interpret it, but for those who do, it reveals a lot about the product.

Here we list some of the information pieces you can acquire just by looking at the packaging.

The Ingredients List: A Sneak Peek into What You’re Eating

One of the most revealing parts of a food package is the ingredients list. Ingredients are typically listed in descending order by weight, meaning that the first few ingredients make up the majority of the product. This simple ordering rule helps you understand what a food is primarily made of.

For example, if sugar appears near the top of the list, the product likely contains a significant amount of added sugar. Similarly, if a product claims to be whole grain, but refined flour is listed way higher than whole grains, you may want to be cautious about that claim.

Pro tip: Be aware of multiple names for the same ingredient. For example, added sugars can appear as sucrose, glucose syrup, maltose, high-fructose corn syrup and other names.

Nutrition Information: A Breakdown of What’s Inside

The nutrition information table provides detailed information about the product’s nutrient content. While the exact format varies by country, it generally includes:

• Energy content (kilocalories or kilojoules per 100g or 100 ml, and sometimes also per serving)
• Macronutrients (protein, fats, carbohydrates)
• Breakdown of fats (saturated, unsaturated, and sometimes trans fats)
• Breakdown of carbohydrates (sugar, fiber, and sometimes starch)
• Salt/sodium content
• Vitamins and minerals (optional and varies by product)

This information can help you compare products and choose ones that align with your dietary needs. For example, if you're looking to reduce saturated fat intake, scanning for this component can guide your decision.

Health and Nutrition Claims: What Are They and What Do They Really Mean?

I bet you have seen at least some of these claims in your local store. Postulations like “sugar free”, “low-fat”, “high-protein” are all considered nutrition claims and are often regulated in countries to meet strict criteria. Manufacturers cannot use such claims unless their products meet the legally defined standards. Nevertheless, better always double check whether the claim is substantiated by looking at the ingredients list and nutrition label.

Here are explanations for only a few of commonly used health claims that are regulated in the European Union:

• Sugar-free: Must contain no more than 0.5g of sugar per 100g or 100ml.
• Low-fat: Must contain no more than 3g of fat per 100g (or 1.5g per 100ml for liquids).
• Source of protein: At least 12% of the product’s energy must come from protein.
• High-protein: At least 20% of the product’s energy must come from protein.

For more details and other claims, you can refer to the EU Regulation on Nutrition and Health Claims.

Expiration Dates: Best Before vs. Use By [1]

You know that packaged food products have an expiration date, but did you know there are actually two types of dates used?

Best Before Date:

• Indicates the date until which the product is expected to be at its best quality.
• Food can often still be consumed after this date, but taste, texture, and nutritional value may slightly change. Consumers must use their judgment to determine if the food is still suitable to eat.
• This is commonly used for non-perishable items like dried grains and canned foods, as well as for fruits and veggies.

Use By Date:

• Indicates the last day a product is considered safe to eat, provided it has been stored according to the instructions, which are also usually provided on the packaging (e.g., refrigerated, kept away from direct sunlight, etc.).
• Used for foods that spoil quickly like dairy, meat, and ready-to-eat products.
• Even if the product looks and smells fine, harmful bacteria may be present after this date.
• If a product states “use within X days of opening,” make sure to follow that guideline, even if the use-by date has not yet passed.

Recycling Information: How to Dispose of Packaging Responsibly [2]

Most food packages include recycling symbols that indicate how different materials should be disposed of. Some common recycling labels include:

• The Green Dot: A symbol showing that the manufacturer financially contributes to recycling programs. However, this symbol does not indicate whether the packing itself is recyclable.
• Tidyman: This symbol as well does not indicate anything about how and whether the packaging is recyclable. Instead it is meant to remind consumers not to litter.
• Mobius loop: Indicates that the material is recyclable.
• Plastic resin codes: A Mobius loop with a number inside, identifying the type of plastic used in the packaging.
• Glass recycling: while this symbol can be used, there are other forms of how a producer might show that the glass can be recycled.
• Aluminium recycling: An arrowed circle with “alu” text inside. Did you know that aluminium is a material which can be recycled infinite amounts of time.
• Compostable: Some packaging materials are designed to break down in composting conditions.

Always check local recycling guidelines, as rules on what and how to recycle might differ between regions.

Final Thoughts

Food packaging provides more than just branding; it’s a valuable source of information about what you’re consuming, how long it remains safe, and how to dispose of it responsibly. By understanding the details of ingredient lists, nutrition labels, health claims, expiration dates, and recycling instructions, you can make more informed and sustainable food choices.

Next time you're grocery shopping, take a closer look at the packaging and check what information you can gather from it!