The Two Columns on Every Label
In India, the Food Safety and Standards Authority of India (FSSAI) mandates that packaged foods display nutritional information. This is typically presented in two columns: 'per 100g/100ml' and 'per serving'. The 'per 100g' column provides a standardised
measure, making it the gold standard for comparing one product directly against another. The 'per serving' column, however, is determined by the manufacturer. A 'serving' is defined as the amount of food customarily consumed in one sitting, often measured in household units like cups, tablespoons, or pieces. The problem is that this serving size can vary wildly between similar products, which can sometimes be misleading.
The Serving Size 'Trick'
Why would a company use a very small serving size? It is often a marketing strategy. By defining a serving as just two biscuits (e.g., 25g) or a small handful of chips, the calories, sugar, and fat content listed 'per serving' appear much lower. This can make a product seem healthier than it is. A consumer might glance at the per-serving numbers and feel good about their choice, not realising that they are likely to eat three or four times that amount in reality. This is why ignoring the per-serving column at first and focusing on the per-100g data is the single most effective way to get an honest nutritional snapshot of a product. It levels the playing field, allowing for a true apples-to-apples comparison.
The Simple Math for a Fair Comparison
So, how do you compare a product that only highlights its serving size against one that uses the 100g standard? You do a simple calculation to convert the 'per serving' values to 'per 100g' values. It takes only a few seconds. 1. Find the serving size in grams (g) on the nutrition label. 2. Find the amount of the nutrient you are interested in (e.g., sugar in grams) for that serving. 3. Use this formula: (Nutrient Amount / Serving Size in g) x 100. For example, if a packet of breakfast cereal has a serving size of 30g and contains 9g of sugar per serving, the calculation is: (9g sugar / 30g serving) x 100 = 30g of sugar per 100g. This number gives you a much clearer picture of how sugary the cereal actually is.
Putting It Into Practice
Let's imagine you are choosing between two brands of instant noodles. Brand A lists its nutrition per serving (70g pack): - Energy: 320 kcal - Sugar: 4g - Sodium: 800mg Brand B lists its nutrition per 100g: - Energy: 470 kcal - Sugar: 5g - Sodium: 1100mg At first glance, Brand B looks worse. But let's convert Brand A's values to be per 100g. For sodium: (800mg / 70g) x 100 = 1142mg. Suddenly, you can see that Brand A is actually higher in sodium than Brand B. Let's do the same for calories: (320 kcal / 70g) x 100 = 457 kcal. The calorie counts are much closer than they first appeared. This quick calculation empowers you to see beyond the packaging and make an informed decision based on comparable data.
Look Beyond Just the Numbers
While the per-100g comparison is your most powerful tool, it is not the only thing to consider. Once you have used it to compare products, take a look at the ingredients list. Ingredients are listed in descending order by weight. If sugar, maida (refined flour), or palm oil are among the first three ingredients, it suggests the product is highly processed, regardless of its calorie count. Also, be mindful of claims on the front of the pack like 'low fat' or 'no added sugar'. These can sometimes be deceiving, as 'low-fat' products might be high in sugar to compensate for taste. Always trust the nutrition panel on the back over the marketing claims on the front.
