Printable kitchen guide
UK Nutrition Label Cheat Sheet
The five checks that prevent the most common UK carb-counting mistakes. Keep this on your phone or print it for the kitchen.
Use “Carbohydrate”
On UK labels, the carbohydrate number already excludes fibre. Do not subtract fibre again.
Compare per 100g
Use the per-100g column to compare similar products fairly when pack and portion sizes differ.
Then calculate your portion
Multiply carbs per 100g by the grams you will actually eat, then divide by 100.
Check the serving claim
Manufacturer servings can be much smaller than a realistic plateful. Weigh an unfamiliar food once rather than guessing.
Read the ingredients
Ingredients are listed from greatest to smallest by weight. Sugar, flour and starch near the top deserve a closer look.
Quick portion formula
Carbs per 100g × portion weight in grams ÷ 100
Example: a food with 8g carbohydrate per 100g, eaten as a 30g portion, contributes 2.4g carbohydrate.
Words that often signal concentrated carbs
Their presence does not tell you the final carb count by itself—the carbohydrate line remains the number to use.
UK label questions
Do I need to subtract fibre from carbs on UK food labels?
No. Use the Carbohydrate figure on a UK nutrition label. Fibre is listed separately and has already been excluded; subtracting it again understates the carbs.
What is the difference between UK and US carb labelling?
UK Carbohydrate excludes fibre. US Total Carbohydrate includes dietary fiber, so US net-carb calculations start from a different number. Do not apply US subtraction advice to a UK label.
Do I need to subtract erythritol or other polyols from carbs on UK labels?
Polyols are included in UK carbohydrate and need separate consideration. Their effects vary; do not automatically subtract all polyols or use a generic formula for insulin dosing. Ask your diabetes team for individual advice.
See the full UK and US label explanation and sources. For polyols and insulin adjustments, follow Diabetes UK's advice to consult your healthcare team.
Low Carb Life provides general information, not personalised medical advice. If you have diabetes, take glucose-lowering medication, are pregnant, or have another medical condition, discuss significant dietary changes with your healthcare team.