Health stories / Label reading

Read nutrition labels and understand what you are getting

Two unbranded food packages with blank nutrition panels beside a magnifying glass, measuring cup and bowl

First, check how much food the figures refer to

Start by checking how much food the nutrition figures refer to. If they are shown per serving, look at the portion size and the number of servings in the container.

If the panel gives values per 100 grams or 100 millilitres, read all figures on that basis before comparing.

The amount of food used in the calculation is the basis for the figures. Knowing that amount helps you read energy and nutrient values on the same basis.

  1. Check the quantity basis used on the label.
  2. Read the amount per serving
  3. Check servings per container.
  4. Then read the energy and nutrient values.

References: Ministry of Public Health

A serving is the amount taken at one time

Thai nutrition labelling regulations define a serving as the amount of food a typical Thai person consumes on one occasion.

A serving is also the amount the manufacturer recommends consuming at one time. Read it alongside servings per container.

If a package contains several servings, multiply the per-serving figures by the number actually consumed to understand the meal's intake.

When comparing two products, note each serving size beside the figures so you can immediately see whether the basis is the same.

References: Ministry of Public Health

If you eat several servings, multiply accordingly.

If a label gives values per serving and you eat more than one serving, calculate energy and nutrients based on the number of servings actually eaten.

For example, two servings provide twice the values shown for one serving. This principle puts energy and nutrients on the same basis.

  1. Check values per serving.
  2. Count the servings you eat.
  3. Multiply by the number of servings.
  4. Record results on a clear quantity basis.

If the label uses a per-100-gram or per-100-millilitre basis, keep that basis and calculate according to the amount actually used.

References: U.S. Food and Drug Administration

What reference value do the percentages on a label use?

The percentages on a label compare nutrients with the Thai daily reference intakes, called Thai RDI or Thai RDIs. These are standard reference values used to present nutrition information.

This reference applies to the general population aged 3 and over, giving label figures a common basis for reading and comparison.

Always read the percentages alongside the amount of food used for the label’s calculation, because the percentages relate to that amount.

Use Thai RDI to understand nutrient proportions on the label. To find an amount suited to you, consult a healthcare professional or dietitian, taking your health and lifestyle into account.

References: Ministry of Public Health · Food Division, Thai Food and Drug Administration

Compare products on the same basis.

Before comparing, choose the same type of food and the same quantity, such as equal serving sizes or 100 grams of each food.

If one label gives values per serving and another per 100 grams, first convert them to the same amount of food. Then compare the energy and nutrients they provide.

  1. Choose the same food
  2. Check the amount of food the figures refer to.
  3. Use matching units.
  4. Compare energy and nutrients one field at a time.
  5. Record servings per package.

If you are comparing capsules and powders, read Protein capsules and protein powder to see how questions differ by format

References: Ministry of Public Health · U.S. Food and Drug Administration

Read labels confidently and choose more precisely

A nutrition facts panel provides information on energy and nutrients. Its role differs from checking a food registration number or evaluating advertising claims.

Start by checking whether the label gives values per serving, per 100 grams or per 100 millilitres. Compare products using the same quantity.

Next, read the energy and nutrients you are interested in, one line at a time. If the label gives values per 100 grams or 100 millilitres, calculate the amounts for the quantity you actually eat.

Use How to check Thai FDA registration and seller details Alongside reading the label, explore the products and packs that interest you.

References: Food Division, Thai Food and Drug Administration · Ministry of Public Health · Ministry of Public Health · Food Division, Thai Food and Drug Administration · U.S. Food and Drug Administration

Frequently asked questions

Where should I start when reading a nutrition label?
Start with the basis of the figures: the amount per serving and servings per container, or the per-100-gram or per-100-millilitre basis shown on the label.
How do I calculate values for two servings?
If a label gives values per serving, eating two servings means twice the energy and nutrients listed for one serving.
Are the percentages on a label targets that everyone must meet?
Thai daily reference intakes, or Thai RDIs, are standard reference values used to present nutrition information and help people read and compare labels.

References

  1. Food Division, Thai Food and Drug Administration — Nutrition Labelling
  2. Ministry of Public Health — Notification No. 445, B.E. 2566 (2023), Nutrition Labelling
  3. Ministry of Public Health — Notification No. 467, B.E. 2568 (2025), Nutrition Labelling (No. 2)
  4. Food Division, Thai Food and Drug Administration — Frequently Asked Questions: Nutrition Labelling
  5. U.S. Food and Drug Administration — How to Understand and Use the Nutrition Facts Label