Labels on packaged foods and drinks can be confusing for many of us. They contain complex information, technical jargon, small print, and misleading claims, making it hard for us to understand the content and nutritional value of our food. For people following a veg~n diet, understanding the information on a food label can help you decipher nutrition claims and avoid hidden ingredients that aren’t veg~n friendly. It can also help you to compare products to select those highest in key nutrients that are typically harder to get on a veg~n diet.
This article is the first in a two-part series on how to navigate food labels on packaged foods. Part One (this issue of Vegetarian Living) covers how to read a nutrition information panel and ingredients list and to understand health claims. Part Two (in the next issue of Vegetarian Living) will cover new rules around allergen labelling, helpful logos or trademarks, and hidden ingredients of animal origin to be aware of.
Food Label Essentials
Food manufacturers are required by law to provide clear and accurate product labels. However, finding reliable details to make informed choices can still be tricky. If you follow a veg~n diet, certain sections of the food label can help you identify what’s in your food.
Ingredients List
Ingredients are listed by descending order of weight, which means main ingredients will be listed first. The ingredients list will include any additives used, such as thickeners or colourings, some of which could be derived from animal products (more about this coming in Part Two). The ingredients list will also include any added vitamins or minerals, for example calcium or vitamin B12 that has been added to plant-based milk (1).
Nutrition Information Panel
It is mandatory for the nutrition information panel (NIP) to list the amount of energy, protein, fat, saturated fat, carbohydrate, sugars and sodium in the food. It must show the average quantity of these nutrients per serving and per 100 g (or 100 ml if liquid). Other nutrient information, such as amount of dietary fibre, may also be added, though this is optional. Sometimes manufacturers also state the percentage daily intake per serving, which gives an estimate of how much that food will contribute to our daily needs for each nutrient listed (2).
The NIP should also include any other nutrient about which a claim is made. For example, if the packaging carries a claim that milk is ‘a good source of calcium’, the calcium content must also be listed.
Compare the NIPs of similar products to decide which one is best for you. To do this, use the per 100g column, as serving sizes vary between products or brands.
Below is an example NIP for soy milk. In this example, the front of the milk carton claims it is a good source of calcium, therefore the calcium content must be stated. In addition, the manufacturer has chosen to list the amount of vitamin B12 and dietary fibre in the milk. They have also opted to add the percentage daily intake.
Names of Allergens
Certain food ingredients that can cause severe allergic reactions must be labelled in a specific way. Common allergens include products that people following a veg~n diet may avoid, including fish, shellfish, milk and eggs. See Part Two in the next issue of Vegetarian Living for changes to how allergens are labelled in New Zealand, which should make it easier for people avoiding these specific products.
Advisory and Warning Statements
Advisory and warning labels are required if the food contains certain ingredients that can cause health risks for some consumers. Of note, this includes bee products that may cause an allergic reaction (royal jelly, bee pollen and propolis), and any unpasteurised egg or milk products. Dairy or plant-based milks low in fat will carry a statement that they are not suitable as a complete milk food for children under two years, and plant-based milk that is low in protein will carry a statement that it is not suitable as a complete milk replacement for children under five years (4).
Other Key Information: Deciphering Date Marks and Nutrition Claims
Date Marks
Date marks are required on packaged foods with a shelf life of less than two years, but not all date marks are the same.
Use-by date: The food must be eaten before the date stated, otherwise it could make people sick. It is illegal to sell food past its use-by date.
Best-before date: The food will lose quality and some nutritional value after the date stated but should still be safe to eat. If it’s safe to eat, food past its best-before date can still be sold.
Baked-on or Baked-for: Bread products with a shelf life of fewer than 7 days.
Nutrition Claims
Nutrition claims are statements that a manufacturer may use to promote their product. There are rules about the claims that can be made. However, nutrition claims can be misleading because they use ambiguous language or focus on a single nutrient rather than the overall nutritional profile of a product. For example, a yoghurt that carries the claim of ‘low fat’ may still be high in sugar. It is best not to rely wholly on nutrition claims, but to check the NIP and ingredients list to assess a product overall (5,6).
Below are some common nutrition claims and their meaning:
Food labelling rules in New Zealand are focused on protecting public health and safety. This means manufacturers don’t need to label products based on ethical, religious or environmental preferences, such as whether they are vegetarian or vegan-friendly (7). The onus is on the consumer to carefully read and understand food labels to make their own choices. As discussed in this article, it can be hard for people to decipher and trust food labels, which is why the New Zealand Vegetarian Society partnered with the Vegan Society of Aotearoa to petition the government for new legislation that provides clear, reliable information to help consumers select vegetarian and vegan products.
Conclusion and Recommendations
- Food labels can be confusing and sometimes misleading. If you follow a veg~n diet, check the ingredients list and the NIP to ensure the product meets your needs.
- Compare similar products by using the per 100 g (or 100 ml) column of the NIP.
- Use nutrition claims to help choose a product, though remember that claims usually focus on a single nutrient and not the product as a whole.
- For more information on key nutrients for vegetarians or vegans, see Are nutritional supplements needed on a veg~n diet?, Vegetarian Living NZ, Vol. 80, No.3.
By Catherine Lofthouse
Catherine Lofthouse is a passionate plant-based foodie who loves to explore all things related to veg~n living. She is also a registered dietitian.
For more articles see our quarterly magazine Vegetarian Living NZ.
References
1. Food Standards Australia New Zealand. Ingredient lists and percentage labelling | Food Standards Australia New Zealand [Internet]. 2022 [cited 2025 Mar 14]. Available from: https://www.foodstandards.gov....;
2. Food Standards Australia New Zealand. Nutrition information panels | Food Standards Australia New Zealand [Internet]. 2020 [cited 2025 Mar 14]. Available from: https://www.foodstandards.gov....;
3. The New Zealand Institute for Plant and Food Research Limited, Ministry of Health. Home - New Zealand Food Composition Database [Internet]. 2024 [cited 2025 Jan 6]. Available from: https://www.foodcomposition.co...;
4. Food Standards Australia New Zealand. Warning and advisory statements | Food Standards Australia New Zealand [Internet]. 2016 [cited 2025 Mar 14]. Available from: https://www.foodstandards.gov....;
5. Food Standards Australia New Zealand. Australia New Zealand Food Standards Code – Standard 1.2.7 – Nutrition, health and related claims [Internet]. 2024 [cited 2025 Mar 14]. Available from: https://www.legislation.gov.au...;
6. Food Standards Australia New Zealand. Nutrition content claims and health claims | Food Standards Australia New Zealand [Internet]. 2022 [cited 2025 Mar 14]. Available from: https://www.foodstandards.gov....;
7. Food Standards Australia New Zealand. Labelling for religious, environmental, animal welfare and other consumer value issues | Food Standards Australia New Zealand [Internet]. 2017 [cited 2025 Mar 14]. Available from: https://www.foodstandards.gov....;
