How to Read Food and Supplement Labels?

Do you know how to read food and supplement labels? The pictures, symbols and abbreviations are often unclear, so it's important to understand what they mean. We'll briefly walk you through the most common markings and the most important requirements manufacturers must meet. This matters, because many foods and supplements labeled "healthy" or "clean" may be misleading you, or may not have passed the necessary checks.

Mandatory information on the label

Under Bulgarian and European law, several elements must appear on the label of food and food supplements, in the local language. They must be written clearly, in a certain size, in a legible font.

It is mandatory to include the name of the food, the list of ingredients (including additives), allergen information, the quantity of main ingredients, a date marking (best before/use by), the country of origin, the name and address of the manufacturer/importer, the net quantity, any special storage and/or usage conditions, instructions for use, and nutritional information. For some products specific warnings are required, for example regarding ingredients not recommended for children, or other specific dietary restrictions.

For food supplements the requirements are even more detailed. The 2020 Food Act and the Food Supplements Regulation require the label to state the name of the categories of "nutrients or substances," or an indication of their nature - that is, what the product contains. Look for the recommended daily dose, a warning not to exceed it, and a note that the product should not be used as a substitute for a varied diet.

It is mandatory for the label to include the registration number and date of the food supplement in the register of the Bulgarian Food Safety Agency. Ideally, this information should also be available online, on the manufacturer's or importer's website.

If you suspect a discrepancy between the printed label and information found online or in advertising, look for additional information. It is forbidden to claim that food supplements can prevent, treat or cure human diseases, or to refer to such properties. If you have doubts about a product, check the public national register of establishments producing, processing and/or distributing food supplements, on the website of the Bulgarian Food Safety Agency - BFSA.

If you have allergies, look for all allergens contained in the ingredients. They must be shown in a different font, color or background. If the label states that the product contains "traces" of an allergen, for example "traces of gluten," this means it was made in a factory whose production process uses that allergen, and the food may be contaminated with it.

Important information about nutritional value

Keep in mind that the values shown in a product's declared nutritional value are average values. They are based either on an analysis of the food carried out by the manufacturer, or on a calculation using data such as the known or actual average values of the ingredients used, or generally established or accepted data.

The energy value and the amounts of nutrients shown on the packaging must reflect the value and amounts in the food as sold. They are given in kilocalories (kcal) and kilojoules (kJ) (1 kcal = 4.2 kJ). Usually the reference value for energy intake is based on an average adult, or 2,000 kcal (8,400 kJ).

Information on carbohydrate, sugar, protein, fat, saturated fatty acid and salt content is also mandatory. Data on fiber, fatty acids, vitamins and minerals are not required by law. The amount of vitamins and minerals must be expressed as a percentage of the reference intake values per 100 g or 100 ml. If a product requires preparation before consumption, you may provide information reflecting the nutritional values of the food ready for consumption.

E-numbers in food

Food additives, sold on their own or as ingredients in food products, must comply with strict European Union rules. They include sweeteners, preservatives, antioxidants and colorants. There is a list of additives that are permitted, so not every E-number is dangerous. However, the name and/or E-number must be listed on the label for every additive in the food. Food additives can be classified based on their technological function:

E100 ... E182 - colorants

E200 ... E300 - preservatives

E300 ... E400 - antioxidants (antioxidants)

E400 ... E500 - stabilizers

E450... E500, E1000 - emulsifiers

E500... E600 - acidity regulators, baking powder

Е600... Е700 - flavor and aroma enhancers

E700 ... E800 - reserved index range for other possible information

Е900 and above - glazing agents, bread improvers

"Best before" and "use by"

Since many people don't understand the difference between the terms "best before" and "use by," this leads to a lot of food waste. "Use by"/"expiry date" means that if that date passes, even by a single day, the food must be thrown away - it is unsafe to eat, since a number of microorganisms may have developed or it may have spoiled. Shelf life related to quality is marked with "best before." This is a deadline for quality, freshness, color and taste. So even if this date has passed, it's fine to open the package and try it. If there are no bad signs, it can be consumed.

And finally, a few tips:

• Buy products only after you've read the label!
• Look for foods and supplements with as clean a composition as possible. If there are more additives than main ingredients, think twice.
• Know the difference between "use by" and "best before." That way you'll waste less food.