Most labels are designed to sell, not inform, here’s how to read between the lines, compare products properly, and spot what actually matters in seconds.
4 min read
The NIP is the table of numbers on the back or side of a pack. It always shows two columns: per serving and per 100g.
Here’s the rule that matters most:
Always use the per 100g column when comparing products.
Serving sizes are set by the manufacturer, and this is where a lot of confusion comes in. One brand might define a serving as 30g, another as 45g, which can make products look better or worse than they really are. The per 100g column removes that variability and gives you a level playing field.
Use the per serve column when you want to understand what you’ll actually consume in one sitting. Use per 100g when you want to compare products properly.
Once you are in the per 100g column, focus on these values:
The takeaway:
Numbers don’t mean much in isolation. It’s how they sit together, and how they fit into your overall diet, that matters.
The Health Star Rating (HSR) system rates packaged foods from 0.5 to 5 stars based on their overall nutritional profile. A higher rating generally signals a more nutritious product within its category.
The critical rule: only compare Health Star Ratings within the same food category. A 4-star biscuit is not a healthier choice than a 2-star natural nut butter. The system benchmarks products against others in the same category, not across all food groups. Use it as a quick shortcut within a category, not as an absolute measure of nutritional quality.
This is where the real story is told.
Ingredients are listed in descending order by weight, meaning the first few ingredients make up the majority of what you’re actually consuming. If those first three don’t look like real, wholefood ingredients, that’s your first red flag.
This is also where most products rely on clever formulation to look better than they are, splitting sugars across multiple names, layering additives, or masking lower-quality inputs behind flavour systems.
What to look for:
The rule:
Don’t just read the label, read the first three ingredients. That’s what you’re really buying.
Front-of-pack claims are regulated in Australia, but they can still mislead if you do not know the legal definitions.
The rule: always cross-check any front-of-pack claim against the NIP and the ingredient list.
True Protein products are built around label transparency. That means short ingredient lists, no artificial colours or preservatives, and naturally derived additives used in minimal amounts.
Consider a practical example: compare True Protein WPI 90 to a typical competitor. While macro values may look similar, where a competitor relies on sucralose and artificial flavours, WPI 90 uses organic inulin, natural flavours and sweeteners. The numbers are comparable; the quality is not.
Use this every time you pick up a new product:
When should I use the per 100g column vs the per serve column?
Can I compare Health Star Ratings across different food categories?
How do I identify added sugars on a label?
What does "high protein" legally mean on an Australian food label?
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IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified healthcare professional.
