Understanding the Traffic Light System (UK)
| Colour | Meaning | Example Thresholds (per 100g) |
|---|---|---|
| Green | Low — healthier choice | Fat <3g, sugar <5g, salt <0.3g |
| Amber | Medium — okay in moderation | Fat 3-17.5g, sugar 5-22.5g, salt 0.3-1.5g |
| Red | High — limit intake | Fat >17.5g, sugar >22.5g, salt >1.5g |
Key Numbers to Check
- Per 100g figures allow fair comparison between products (portion sizes vary)
- Total sugars includes both natural and added sugars — check ingredients list for 'added sugar' clues
- Saturated fat matters more for heart health than total fat
- Salt (not just 'sodium') — multiply sodium by 2.5 to get salt equivalent if only sodium is listed
- Fibre content — higher is generally better
Ingredient List Tips
Ingredients are listed by weight, from most to least — if sugar (or its aliases like glucose syrup, dextrose) appears in the first few ingredients, the product is likely high in sugar despite what the front-of-pack marketing might suggest.Beware Front-of-Pack Health ClaimsClaims like 'natural', 'no added sugar' (may still be high in natural sugars), or '80% fat free' (still 20% fat, which could be substantial) can be misleading — always check the actual nutrition panel rather than relying on marketing claims.
Is 'no added sugar' the same as low sugar?
No — a product can be high in natural sugars (like fruit juice) while technically having no added sugar; check the actual sugar content per 100g rather than relying on this claim alone.
Should I avoid all foods with red labels?
Not necessarily — occasional treats with red labels are fine within an overall balanced diet; the traffic light system is most useful for comparing similar products and building overall dietary patterns, not for rigid food avoidance.
Medical Disclaimer: This page is for general education only and does not replace professional medical advice. Always consult a qualified healthcare provider.