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The Label Cheat Sheet.

Seven rules for reading the back of any food package in about 30 seconds, each tied to the regulation behind it. We'll email you the printable page.

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What's on it

Seven rules, one page.

  1. Read the order, not the front

    The first ingredient is the one the food has the most of, by weight.

    Source: 21 CFR 101.4(a)

  2. Seed oils hide behind “vegetable oil”

    Eight oils, a vague umbrella name, and an “and/or” that lets the recipe swap.

    Source: The Read: how to spot seed oils

  3. Synthetic dyes have numbers

    Red 40, Yellow 5, Yellow 6, Blue 1, Blue 2, Green 3 and Red 3, plus their “Lake” forms.

    Source: FDA on Red No. 3 and the dye phase-out

  4. “Natural flavors” is one line for a mixture

    A real legal definition, and a disclosure gap.

    Source: 21 CFR 101.22(a)(3)

  5. Added sugars have their own line

    “Includes Xg Added Sugars” separates what was added from what was already there.

    Source: 21 CFR 101.9(c)(6)(iii)

  6. The “Contains” line has blind spots

    It covers nine allergens. Barley and rye aren't among them.

    Source: FDA: Food Allergies; 21 CFR 101.91

  7. Marketing wrote the front

    “All natural,” “made with real” and “clean” aren't on the back. The back is what counts.

    Source: How Label Snob scores

Updated October 2026. Our reading of the label rules, not medical advice. For the long versions, see The Read.