Start with the Basics: Dates and Key Symbols
Before you get into the numbers, check for the most fundamental information. Every package must have a 'Date of Manufacture' and a 'Best Before' or 'Expiry Date'. The 'Best Before' date indicates the period during which the product retains its best quality,
not necessarily when it becomes unsafe. Next, look for the mandatory vegetarian and non-vegetarian symbols. A green circle inside a green square means the product is vegetarian, which includes milk products but not eggs. A brown triangle inside a brown square signifies that the food is non-vegetarian and contains ingredients like meat, fish, or eggs. This symbol was updated from a brown circle in 2021 to be more accessible for individuals with colour blindness.
Decode the Ingredients List
The front of the pack is advertising; the back is information. FSSAI mandates that all ingredients be listed in descending order by weight. This is the most revealing part of the label. The first three ingredients tell you what the product is mostly made of. If sugar, refined flour (maida), or palm oil are at the top of the list, that is what you are primarily consuming, regardless of health claims like 'multigrain' or 'high-fibre' on the front. Also, be aware of hidden sugars. Manufacturers often use multiple types of sweeteners like glucose, fructose, corn syrup, or maltodextrin so that 'sugar' doesn't appear as the first ingredient.
Navigate the Nutritional Facts Panel
The nutrition panel provides a breakdown of the energy (calories) and key nutrients. FSSAI requires this information to be displayed per 100g or 100ml, and also often 'per serving'. The 'per 100g' column is the most reliable way to compare two different products fairly, as manufacturers can set unrealistically small serving sizes to make the calorie and sugar counts seem lower. Key values to check per 100g are energy (kcal), protein, total carbohydrates (including added sugar), total fat (including saturated and trans fats), and sodium. As a general rule, a food with more than 15g of sugar or 600mg of sodium per 100g is considered high in those nutrients.
Look for Important FSSAI Logos
Beyond the veg/non-veg symbols, FSSAI has other logos to guide consumers. The '+F' logo, a square with a plus sign and the letter F inside a ring, identifies fortified foods. This means essential micronutrients like iron, iodine, or vitamins A and D have been added to staples like milk, salt, oil, rice, and flour to combat nutritional deficiencies. Another important symbol is the 'Jaivik Bharat' logo. This green logo, featuring a circle, a leaf, and a tick mark, is the unified mark for certified organic products in India, assuring they have been produced without synthetic fertilisers or pesticides.
The FSSAI License Number and Future Labels
Every legitimate food product sold in India must display the FSSAI logo and a 14-digit license number. This number confirms the food business operator is registered and complies with safety standards. The absence of this number is a major red flag. Looking ahead, consumer guidance is set to become even clearer. Following directions from the Supreme Court, FSSAI is in the process of implementing Front-of-Pack Nutrition Labelling (FoPNL). This will involve red hexagonal warning symbols on the front of packages that are high in salt, sugar, or fat, making it easier for consumers to spot unhealthy products at a glance.
