"Low-fat" doesn't mean low-calorie: read the whole label
Many people pick products labelled "low-fat" or "fat-free" to manage their weight, but the words on the front only tell you about fat, not calories or sugar.
This article draws on the WHO, Harvard, the US FDA and the NHS to explain what else to look at when choosing food.
1. Why low-fat doesn't mean low-calorie
When fat is cut, it is often replaced with sugar, refined grains or other starches to keep the taste and texture. These refined carbohydrates affect blood sugar and insulin and may lead to weight gain.
What changes your weight is the total energy you eat compared with what you use. A low-fat food eaten in large amounts, or one high in sugar, can still provide too much energy.
Reference: [2] Harvard
2. Not all fat is bad
The WHO recommends keeping total fat below 30% of daily energy. Swapping red meat and butter for fish, beans, nuts and healthy oils is better than cutting fat and eating refined carbohydrates instead.
| Type of fat | Found in | Advice |
|---|---|---|
| Unsaturated fats | Olive oil and many vegetable oils, nuts, seeds, fish | Choose these most |
| Saturated fats | Red meat, butter, cheese, ice cream, coconut milk, palm oil | Limit to under 10% of daily energy |
| Trans fats | Baked or fried foods made with industrially processed fats | Avoid; under 1% of daily energy |
Reference: [1] WHO · [2] Harvard
3. Read the whole label, not just the front of the pack
- Check the serving size and servings per container. Label figures are for one serving; eat two servings and you double the calories.
- Check the calories (kcal) per serving.
- Check sugars, especially added sugars, which are a nutrient to get less of.
- If the label shows %DV, 5% or less is low and 20% or more is high.
- Compare products per 100 g. By the NHS guide, 3 g of fat or less per 100 g is low and more than 17.5 g per 100 g is high.
- Read the ingredients, which are listed by weight from most to least.
4. Practical choices
- Choose plain yoghurt and add your own fruit, instead of low-fat yoghurt with added sugar.
- Use fish, beans and healthy vegetable oils instead of fatty red meat and butter.
- Keep free sugars below 10% of daily energy; sweet drinks are the easiest place to cut.
- Eat at least 400 g of fruit and vegetables a day.
Reference: [1] WHO · [2] Harvard
Read next: Good fats, bad fats: how much you need and where to get them ›
Read next: What is a calorie deficit? Eating less energy than you use, in a way you can keep up ›
Read next: Eating out or grilling: small swaps you can make every day ›
Read next: Good nutrition is more than counting calories: look at the balance of nutrients ›
This article is general information, not medical advice. If you have a medical condition or need a special diet, talk to a doctor or dietitian. Results may vary from person to person.
References
- World Health Organization (WHO): Healthy diet (checked 15 Oct 2026) ↗ (opens in a new tab)
- Harvard T.H. Chan School of Public Health, The Nutrition Source: Fats and Cholesterol (checked 15 Oct 2026) ↗ (opens in a new tab)
- US Food and Drug Administration (FDA): How to Understand and Use the Nutrition Facts Label (updated 5 Mar 2024 · checked 15 Oct 2026) ↗ (opens in a new tab)
- NHS (UK): How to read food labels (reviewed 30 June 2026 · checked 15 Oct 2026) ↗ (opens in a new tab)
Image credits
- Cover image: Kiro Wang / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)
- Image in section 3: Kampus Production / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)
Compiled by Well Nutrition Hub from the sources listed at the end of this article. Copyright in the referenced content, images and media belongs to the respective rights holders. You are welcome to share the link to this article.