Reading food labels quiz
Start
What are we looking for?
We are looking for how much protein and how many exchanges are in a specific amount of food.
Let's look at an example!
There will be a table showing the nutritional information for the food pictured.It's up to you to find the protein information and work out how many exchanges are in the food.
If you find a question difficult you can use the table below to help!
Table
1. When you click on this button, a table will pop up. You can use this table to work out how many exchanges are in the food.
Table
2. Let's see how many exchanges are in 3.0g of protein.
3. As you can see in the table 3.0g of protein is 3 exchanges. Therefore the answer to the question before is 3
4. Ready to get started?
Let's have a look at some labels!
Don't be afraid to look at the table for help!
Table
Table
4g of protein per 2 biscuits
Great work!
Table
Table
Hmm this is a tricky one.. Be sure to check the table if you're stuck!
Table
You're doing amazing!!
Table
Table
How many exchanges are in one serving (170g) of cooked pasta? *Make sure you check the amount of exchanges in the cooked pasta weight and not the uncooked! Answer on the next slide
Table
Table
How many exchanges are in one serving (100g) of Oven baked chips? *Make sure you check the amount of exchanges in the oven baked and not frozen chips! Answer on the next slide
Be sure to read carefully!
Table
Table
Table
How many exchanges are in one serving (54g) of crispy veg nuggets oven cooked? *Make sure you check the amount of exchanges in the oven cooked and as sold! Answer on the next slide
Table
Table
For this question you will need to check the ingredient list below.
Ingredient List
Bonus question!
Table
Well done! That last question was a bit more tricky compared to the other ones as you had to pay attention to the ingredient list too. Although the ingredient list shows that it contains 1.4g of protein, all the ingredients are free foods, so we do not need to count it as exchanges.
Quiz complete!
You're officially a protein pro! Keep an eye on food labels- you now know how to spot protein exchanges like a food detective!
Ingredient list: Tomatoes (77%), Double Concentrated Tomato Paste (17%), Sugar, Modified Maize Starch, Salt, Sunflower Oil, Acidity Regulator (Citric Acid), Garlic, Basil, Parsley, Onion Powder, Spice, Natural Flavouring, Herb
Reading food labels quiz
Metabolic Dietitians
Created on November 5, 2025
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Transcript
Reading food labels quiz
Start
What are we looking for?
We are looking for how much protein and how many exchanges are in a specific amount of food.
Let's look at an example!
There will be a table showing the nutritional information for the food pictured.It's up to you to find the protein information and work out how many exchanges are in the food.
If you find a question difficult you can use the table below to help!
Table
1. When you click on this button, a table will pop up. You can use this table to work out how many exchanges are in the food.
Table
2. Let's see how many exchanges are in 3.0g of protein.
3. As you can see in the table 3.0g of protein is 3 exchanges. Therefore the answer to the question before is 3
4. Ready to get started?
Let's have a look at some labels!
Don't be afraid to look at the table for help!
Table
Table
4g of protein per 2 biscuits
Great work!
Table
Table
Hmm this is a tricky one.. Be sure to check the table if you're stuck!
Table
You're doing amazing!!
Table
Table
How many exchanges are in one serving (170g) of cooked pasta? *Make sure you check the amount of exchanges in the cooked pasta weight and not the uncooked! Answer on the next slide
Table
Table
How many exchanges are in one serving (100g) of Oven baked chips? *Make sure you check the amount of exchanges in the oven baked and not frozen chips! Answer on the next slide
Be sure to read carefully!
Table
Table
Table
How many exchanges are in one serving (54g) of crispy veg nuggets oven cooked? *Make sure you check the amount of exchanges in the oven cooked and as sold! Answer on the next slide
Table
Table
For this question you will need to check the ingredient list below.
Ingredient List
Bonus question!
Table
Well done! That last question was a bit more tricky compared to the other ones as you had to pay attention to the ingredient list too. Although the ingredient list shows that it contains 1.4g of protein, all the ingredients are free foods, so we do not need to count it as exchanges.
Quiz complete!
You're officially a protein pro! Keep an eye on food labels- you now know how to spot protein exchanges like a food detective!
Ingredient list: Tomatoes (77%), Double Concentrated Tomato Paste (17%), Sugar, Modified Maize Starch, Salt, Sunflower Oil, Acidity Regulator (Citric Acid), Garlic, Basil, Parsley, Onion Powder, Spice, Natural Flavouring, Herb