Flip the Tub: How to Read a Supplement Label Like a Pro

Wendy Serrano

We've all done it. You pick up a tub, love the packaging, scan the big words on the front and head straight to the checkout.

But here's the thing: the front of the tub is designed to catch your attention. The back? That's where the real story lives.

From ingredients and protein content to serving sizes and nutrition panels, knowing what to look for can make choosing your next supplement a whole lot easier.

The good news? You don't need to be a nutrition expert to figure it out. Here's what to check next time you pick up a tub.

1. Start With the Ingredients List

The ingredients list is one of the first places to look. Ingredients are generally listed in descending order by weight, meaning the ingredient used in the greatest amount appears first.

So, if protein is listed first, it's likely to be one of the main ingredients. If sweeteners or other ingredients appear near the top, that's worth knowing too.

While you're reading, keep an eye out for:

Added sugars: These can appear under different names, including sucrose, glucose syrup and dextrose.
Sweeteners: Steviol glycosides, for example, are derived from the stevia plant.
Gums and thickeners: Ingredients such as xanthan gum and guar gum are commonly used to improve texture and consistency.
Natural flavours: A broad term covering flavouring ingredients, so check the full ingredient list if you have particular preferences.
Proprietary blends: These may list several ingredients together without disclosing the individual amount of each one.

None of these ingredients are automatically good or bad. What matters is understanding what's in your supplement and whether it suits your preferences.

2. Don't Just Look at the Protein Claim

A big protein number on the front of a tub can look impressive, but it's important to check what you're actually getting per serving.

In Australia, food labelling rules set specific criteria for protein claims:

Source of protein: At least 5g of protein per serving.
Good source of protein: At least 10g of protein per serving.

This is why checking the nutrition information panel matters. Don't rely on the front-of-pack wording alone.

Look for two things:

How much protein is in one serving?
What is the recommended serving size?

A product might look like a high-protein option at first glance, but the amount you actually get in your scoop is what counts.

3. Per Serve vs Per 100g: What's the Difference?

Most nutrition information panels include two columns: per 100g and per serving.

They might look similar, but they serve different purposes.

Per 100g helps you compare the nutritional content of different products on an equal basis.

Per serving tells you how much you're getting based on the recommended amount you actually use.

Here's a quick example:

A protein powder containing 60g of protein per 100g might sound like a lot. But if your serving size is 30g, you're getting 18g of protein per serve.

Same product, two different numbers.

Always check both so you know exactly what you're comparing.

4. Let's Put It Into Practice: KAILO Feel Well

So, what does this actually look like when you flip the tub?

Let's take a closer look at KAILO Feel Well.

Start with the ingredients list. Bovine collagen peptides are listed first, making them the primary ingredient in the blend.

The nutrition information panel also shows 19g+ of collagen protein per serving.

One serving is a 25g scoop mixed with 300ml of water. That's the number to look at when checking how much protein you're getting in each serve.

With 19g+ of protein per serving, Feel Well exceeds the Australian 10g threshold for a good source of protein.

But there's more to your scoop than collagen peptides.

Feel Well also contains an active blend featuring:

L-Glutamine
Apple pectin, a type of soluble fibre
Magnesium glycinate
Bromelain and papain, digestive enzymes
Aloe vera
Chamomile extract
Bacillus coagulans, a probiotic strain

You'll also find the finishing ingredients, including natural flavour, colour, citric acid, xanthan gum, guar gum and steviol glycosides.

Each ingredient has a purpose within the formulation, whether it's contributing to the blend's nutritional profile, flavour or texture.

Once you get familiar with ingredient names, the list starts to feel a lot less overwhelming.

Explore KAILO Feel Well

5. The 60-Second Supplement Label Check

Next time you're shopping for a supplement, take a minute to flip the tub and run through this simple checklist.

Serving size: How much are you actually meant to use?
Protein per serve: How many grams are you getting in each scoop?
First three ingredients: What's making up most of the product?
Allergens: Are there any ingredients you need to avoid?
Directions: How should the product be prepared and consumed?

That's it. Five simple things to check before adding something to your basket.

A Little More Label Knowledge Goes a Long Way

Choosing a supplement doesn't have to be complicated. The more familiar you become with ingredients lists and nutrition panels, the easier it is to compare products and make informed choices.

So next time you pick up a tub, don't just look at the front. Flip it around, take a closer look and get to know what's actually inside.

Because knowing what's in your scoop is always a good place to start.