Reading Bread Labels: Fibre, Sodium and Added Sugar Explained

Photo source: openverse, Thới Nam Cao

Dozens of loaves line the shelves, each promising to be wholesome, hearty or natural. Learning to read bread labels helps you look past the front of the pack and choose a loaf that suits your needs. Here is a simple guide for New Zealand seniors.

Start with the nutrition information panel. It shows values per serve and per 100g. Use the per 100g column when comparing loaves, because slice sizes differ between brands.

Why fibre matters

Dietary fibre supports healthy digestion and helps you feel full for longer. Many older adults find it helps keep things regular. When checking bread labels, look for loaves with more fibre per 100g. Wholemeal, wholegrain and seeded breads usually contain more than standard white bread. A brown colour does not always mean wholegrain, so check that wholemeal flour or whole grains appear near the start of the ingredient list.

Keeping an eye on sodium

Sodium is the part of salt that can raise blood pressure when we have too much. Because many of us eat bread daily, it can be a significant source of sodium. On bread labels, compare the sodium figure per 100g and lean towards the lower number. The Heart Foundation suggests aiming for bread with less than about 400mg per 100g. If your doctor has given you specific advice about salt, follow that first.

Understanding added sugar

Most bread contains a little sugar, which feeds the yeast and adds flavour. In New Zealand, labels show total sugars but are not required to list added sugars separately. To spot them, scan the ingredient list for words such as sugar, honey, molasses, glucose syrup or malt extract. Ingredients are listed from the largest amount to the smallest, so the higher up sugar appears, the more the loaf contains.

A few extra tips

The Health Star Rating, where shown, can help you compare similar breads, though it is voluntary and not on every pack. Shorter ingredient lists are often easier to understand. Also check the best-before date, especially if you buy fresh loaves and freeze slices for later.

Taking a minute to read bread labels each time you shop can make a real difference over weeks and months. You do not need to memorise every number. Simply pick two or three loaves, compare fibre, sodium and sugar per 100g, and choose the one that fits best.