The Protein Promise Isn't Everything
The promise of 20 grams of protein is tempting. Protein is essential for building and repairing tissues, and it helps you feel full and satisfied. According to the Indian Council of Medical Research (ICMR), a sedentary adult needs about 0.83 grams of protein per
kilogram of body weight daily, which is roughly 46-54 grams for most adults. While a high-protein snack can help you meet this goal, the front-of-pack claim, which is regulated by the FSSAI, doesn't tell you about the quality of the protein or what else comes with it. A balanced snack should ideally combine protein with complex carbohydrates and healthy fats to provide sustained energy.
The Hidden Sugar and Sodium
Many packaged snacks, including those marketed as healthy, can be loaded with surprising amounts of added sugar and sodium to improve taste and shelf life. Ingredients are always listed in descending order of weight, so if sugar or one of its many aliases (like high-fructose corn syrup or dextrose) is near the top, you're holding a sweet treat in disguise. Similarly, high sodium intake is linked to increased blood pressure and risk of heart disease. The World Health Organization recommends limiting daily sodium intake to 2 grams (about 5 grams of salt). A snack with over 600mg of sodium per 100g is considered high.
Don't Forget Saturated Fat and Ingredients
Beyond sugar and salt, saturated fat is another key number to watch. Consuming too much saturated fat can raise LDL (bad) cholesterol levels, increasing the risk of heart disease. It is often found in processed meats, full-fat dairy, and tropical oils like palm oil, which are common in packaged snacks. As a rule of thumb, look at the length of the ingredient list. A very long list with chemical-sounding names often indicates an ultra-processed food, which may contain artificial additives and offer little nutritional value beyond the headline claim. Choosing snacks with whole, minimally processed ingredients is a better bet for your health.
The Serving Size Illusion
This is one of the most common ways nutrition labels can be misleading. The FSSAI mandates that nutritional information be displayed per 100g and per serving. However, the manufacturer defines the 'serving size'. A company might list a serving as just two biscuits or a small handful of chips, making the calories, fat, and sugar per serving seem low. But if you, like most people, eat the whole packet, you could be consuming multiple servings—and multiplying those numbers. To get an honest comparison between two products, always use the 'per 100g' column. This standardised measure allows you to accurately judge which option is genuinely healthier.
How to Complete the Picture
So, what makes a snack truly balanced? It's not about one single nutrient, but the combination. A good snack provides lasting energy and satiety. Look for a mix of protein, fibre, and healthy fats. A simple checklist for a healthier packaged snack includes having at least 3g of fibre and 5-10g of protein, with added sugars below 6g per serving. The goal is to choose foods that are as close to their natural state as possible. Instead of getting fixated on one impressive number, flip the packet over. Reading the entire nutrition panel—ingredients, the 'per 100g' column, and the values for sugar, sodium, and saturated fat—is the only way to make a truly informed and balanced choice that supports your health goals.
