Food manufacturers are required by NAFDAC to include nutritional information on packaged foods — but the labels are often cluttered, the serving sizes are misleading, and the health claims on the front of the pack rarely reflect what's inside. Here's how to cut through it.
The four numbers worth checking
Serving size — always check this first. A pack of biscuits listed as "120 calories" may contain three servings, meaning the full pack is 360 calories. Manufacturers choose serving sizes strategically.
Added sugars — not total sugars, specifically added sugars. The WHO recommends keeping added sugar below 25g per day. Many flavoured yoghurts, fruit juices, and cereals marketed as healthy contain 15–20g in a single portion.
Sodium — anything above 600mg per serving is high. Processed foods, instant noodles, and canned goods are the main culprits. Nigerians already consume significant sodium through seasoning, so packaged food sodium adds up fast.
Saturated fat — keep this under 20g per day total. Palm oil, found in most Nigerian processed foods, is high in saturated fat. It's not inherently harmful in moderation, but it's easy to overconsume without realising.
