How to actually read a nutrition label

Rule one: ignore the front of the package. Claims like "light", "natural" or "high protein" are marketing, not nutritional information. The nutrition facts table on the back is the only reliable source.

Always check values per 100g, not just per serving: manufacturer-defined servings are often smaller than what people actually eat, which can make a product look lower in calories or sugar than it really is.

In the ingredients list, order matters: ingredients are listed by descending quantity. If sugar (or one of its many aliases: glucose-fructose syrup, dextrose, maltose) appears among the first three, that's a good reason to look more closely at the product.