The Label Brief

Healthy eating made realistic

YOU’RE USING THE NUMBERS — BUT THEY DON’T HELP YOU DECIDE

TWO FOODS CAN SHOW THE SAME PROTEIN AND NOT BE COMPARABLE AT ALL

Both 20g of protein. Which one do you choose?

65/100

78/100

Same Protein. Different Outcome.

Protein alone doesn’t tell you what you are getting.
It depends on what you had to “pay” for it in calories.

See it for yourself

Try the Protein Index
▼

apple, pineapple, strawberry with nutrition information labels
Protein Index Calculator

Base Index No. 001

Protein Index

Is this actually high-protein or just marketed that way? Enter the numbers from the label and see.

Enter protein, calories, and optionally the weight of your serving or the full product.

g
kcal
g
Please enter valid protein and calorie values.

Enter protein per 100 kcal directly. The theoretical maximum is 25 g — where every calorie comes from protein.

g / 100 kcal
Please enter a value between 0 and 25.
— / 100
0 25 50 75 100

Calculator in Action

Two Protein Bars.
Both 20g of Protein.
Which one Do you choose?

The Nutrition Labels
▼

1 Bar (60g)
Energy: 306kcal
Protein: 22,7g
Fat: 16.7g
Carbohydrates: 16.1g

The Protein Index in Action
▼

Each calculation produces an Index – a standardised value that makes products directly comparable.

The Right ☞ Bar Delivers more protein per calorie

Similar protein. Different Outcomes.
If you want more protein for fewer calories, you would choose the right protein bar.

Try it for yourself

what do you want to evaluate?

sugar

Sugar

How much energy comes from pure sugar?

☞ Run The Sugar Index

protein

Protein

How much protein do you actually get per calorie?

☞ Run The Protein Index

butter

Fat

How fat-heavy something really is.

☞ Run The Fat Index

plate with cherries, fork, and measuring tape

Volume

How much energy by weight?
Use this when trying to maximize your portion sizes.

☞ Run the Volume Index

asian soup bowl with vegetables, chili, and lime

Fibre

The most underrated number on the label.
How much fiber do you get per calorie?

☞ Run The Fibre Index

About

Food labels show numbers — but we were never taught how to use them.

“Healthier” versions of everyday foods are everywhere, competing on more protein, less fat, and cleaner claims.

But the numbers are hard to interpret.
They don’t translate into clear decisions.
So most choices fall back on what looks better — not what actually is.

The Label Brief exists to make that comparison simple.

Most food labels don’t tell you what matters

“Reduced Sugar” DOESN’T MEAN IT ISN’T Full of Sugar

Sugar can still dominate the calories. What matters is how much of the food is pure sugar.
Check your next snack.

☞ Run the Sugar Index

“LOW FAT” doesn’t mean light

How much fat are you getting per calorie?
Fat only makes sense in relation to energy.
See it for yourself.

☞ Run the Fat Index

SMALL PORTION ≠ LOW CALORIES

Some foods pack a lot of calories into very little space.
What matters is calories relative to weight.
Maximize your next meal – find foods score high on volume.

☞ Try the Volume Index

Want to go deeper?

☞ Why Healthy Eating Feels Impossible (It’s Not Your Willpower)

 ☞ Protein is everywhere. So why do most “high-protein” foods still fall short?

☞ Why healthier versions of everyday foods remain scattered instead of the default

Two Things to Do Here

What do you want to do?

Run the numbers

☞ calculate the Index Score of your Food

Is this snack mostly sugar?

☞ Run the Sugar Index

Will this dessert feel creamy, taste rich and indulgent?

☞ Run the Fat Index

…and more!

The Fibre Index
The Protein Index
The Volume Index

Understand

☞ Read the Journal

DIVE INTO THE STORY: the origins of The Label Brief – featuring the supermarket breakdown that started it all.

IT’S NOT YOUR FAULT – understand why healthy eating feels impossible and how you can reclaim control over your in ways that are actually sustainable.

☞ See the full journal

Modern health struggles aren’t just about discipline

They’re shaped by the environments we eat in.

And that environment wasn’t designed with your health in mind. The Label Brief is about understanding how and what to do about it.

Who we are and why we built this →

The Journal

Read the latest notes on Decoding Labels and transforming our food landscape

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