FactsScan Community

A straightforward method to gauge whether a product is high or low in sugar, fat, or salt is to reference established per-100g benchmarks:

• Sugar & Salt:
  • Low: ≤5g per 100g
  • High: ≥15g per 100g

• Fat:
  • Low: ≤3g per 100g
  • High: ≥20g per 100g

These guidelines—endorsed by health authorities—provide a rapid assessment without complex calculations. For instance, if a cookie brand lists 18g sugar per 100g, it falls into the high-sugar category. Conversely, a savory snack containing 4g salt per 100g is low-salt, while 16g salt per 100g is classified as high.

To use this in practice:

1. Find the “per 100g” column on the nutrition label.
2. Compare each nutrient’s value against the low/high thresholds.
3. Favor products in the low category for the nutrients you aim to limit (sugar, salt, or fat).

This technique works across diverse food categories—breakfast cereals, sauces, snacks, and ready meals—regardless of how serving sizes are defined. It enables consistent, objective comparisons, guiding you toward healthier choices without reliance on proprietary serving sizes or marketing claims.

Remember, these per-100g benchmarks are starting points. Always consider the ingredient list for added sugars, saturated fats, and sodium sources. Combining label thresholds with ingredient transparency gives you the full picture to make balanced, health-conscious decisions in your daily grocery shopping.