Go Beyond Front-of-Pack Claims
The front of a food package is prime marketing real estate. It's designed to catch your eye with appealing images and buzzwords like “natural,” “healthy,” or “high-fibre.” While not always untrue, these claims don't tell the whole story. The real information—the
kind that allows for a true comparison—is on the back, in the ingredient list and the nutritional information panel. Your first step in making an informed choice is to physically turn the package around and ignore the noise on the front. This is where you'll find the mandatory declarations required by the Food Safety and Standards Authority of India (FSSAI), which provide a more complete picture of what's inside.
The Pack Size and Unit Price Game
One of the most common ways shoppers are misled is by pack size. A packet of biscuits might seem cheaper than another, but it may also contain significantly less product. This practice, sometimes called “shrinkflation,” is when manufacturers reduce the size of a product while keeping the price the same. To compare value accurately, you must look at the unit price. This means calculating the price per 100 grams or per kilogram. To do this, divide the total price by the net weight of the product. For example, a 150g pack of chips for ₹30 costs ₹20 per 100g. A larger 250g pack for ₹45 costs ₹18 per 100g. The larger pack is the better value, even though its shelf price is higher. Making this quick calculation is the only way to compare the true cost of different brands and sizes.
Why 'Per 100g' Is the Golden Rule
When you look at the nutritional panel, you will see two columns of numbers: one “per serving” and one “per 100g” (or 100ml for liquids). The “per 100g” column is your most powerful tool for comparison. This standardises the information, allowing you to compare two different products on a level playing field, regardless of their pack size or the manufacturer's suggested serving size. If you are choosing between two breakfast cereals, the per 100g values for sugar, fat, and protein will tell you exactly which one is nutritionally superior, taking all the guesswork out of the equation. Always use this metric as your primary point of comparison for health.
Decoding 'Per Serving' Information
So what is the “per serving” number for? This column can be tricky because manufacturers define their own serving sizes, and they are often unrealistically small. A packet of biscuits might list a serving as just two or three biscuits, when many people would eat several more in one sitting. The purpose of the “per serving” data is to help you understand the nutritional impact of the amount you are actually likely to consume. Once you've used the “per 100g” data to choose the healthier product, you can use the “per serving” data to practice portion control. If you eat double the suggested serving size, you must double all the numbers for calories, sugar, and fat to understand what you're consuming.
Putting It All Together: Both Numbers Matter
The headline's reference to "both numbers" points to this crucial distinction between the 'per 100g' value and the 'per serving' value. They serve different but complementary purposes. 1. Use 'Per 100g' for Comparison: This is the objective, standardised metric for comparing one product directly against another. It tells you which option is lower in sugar, salt, or saturated fat in an apples-to-apples comparison. 2. Use 'Per Serving' for Consumption: This tells you the calorie and nutrient load of a manufacturer-defined portion. It's useful for a quick check, but always ask yourself if that serving size reflects how much you will really eat. A smart shopper uses both. First, they use the per 100g data to identify the best product among the options. Then, they use the per serving data to decide how much of that product fits into their daily diet.
