Per 100 g or Per Serving? How to Read Food Labels

“Per 100 g” describes a standardized amount; “per serving” describes the portion stated on the label. EU food-information rules generally require nutrition declarations per 100 g or 100 ml, with additional portion-based information permitted. EU Regulation (EU) No 1169/2011

Neither heading automatically tells you how much you ate.

Before using a nutrition number, check its quantity and preparation basis.

Compare like with like

When comparing similar products, begin with the same basis.

Do not compare one package’s per-serving column with another package’s per-100-g column and assume that the difference reflects the products themselves.

Use this sequence:

• Identify the nutrient or energy value you want to compare.
• Check the quantity attached to it.
• Match that quantity across both products.
• Consider the amount you would actually use.

This is a comparison method—not a rule that one number should determine your entire purchase.

Check “as sold” versus “prepared”

Preparation can change what the nutrition information describes.

EU rules generally refer to food as sold. Information may instead relate to the prepared food when appropriate preparation instructions are supplied and the declaration concerns the food ready for consumption. EU Regulation 1169/2011

That distinction matters when reading products such as powders, mixes or foods requiring added ingredients.

Ask:

• Does the label describe the dry product?
• Does it describe the prepared food?
• Are added ingredients included?
• Did you follow the stated preparation method?

Do not assume the front of the package answers these questions.

Match your food-log entry

Before saving an entry in a food diary, check:

• The exact product and variety
• The quantity selected
• The unit, such as grams or millilitres
• The preparation state
• Whether the entry matches the current packaging

Treat a database result as something to verify, not an instruction to ignore the label in front of you.

A saved entry can be convenient. Recheck it when the product or preparation changes.

Understand what precision means

EU nutrition declarations use average values, which may be based on analysis, ingredient calculations or accepted data. They are not laboratory measurements of the exact mouthful on your plate. EU Regulation 1169/2011

That does not make labels useless.

It means you can use them as a consistent reference without pretending that every logged value is exact.

For everyday review, first resolve obvious quantity mismatches before worrying about extra decimal places.

Frequently asked questions

Which column should I use for comparing products?

Use the same basis for both. A per-100-g or per-100-ml comparison avoids differences created solely by the stated portion.

Is one serving necessarily the amount I ate?

No. Check your actual quantity rather than assuming it matches the label.

Does this article cover labels worldwide?

The regulatory explanation here concerns EU rules. Check the relevant local requirements for other markets.

Less guesswork starts with the right entry. Explore Clarify.

General food-label education, not an individualized nutrition plan.