The 'Per Serving' Trap You Need to Avoid
The first column many of us glance at on the nutrition label is 'Per Serving'. It seems straightforward, but this is often where the confusion begins. According to the Food Safety and Standards Authority of India (FSSAI), while manufacturers must provide
nutritional information, they also get to define the 'serving size' themselves. This creates a significant loophole. A company can list an unrealistically small serving size to make the calorie, sugar, and fat numbers appear impressively low. For example, a popular packet of cream biscuits might state that a serving is just two biscuits. The 'per serving' calorie count looks reasonable, but if you, like most people, finish the entire packet in one sitting, you might consume eight times that amount. The front of the package is advertising; the nutritional panel on the back is the data you actually need.
Your Secret Weapon: The 'Per 100g' Column
This brings us to the most powerful tool a consumer has: the 'Per 100g' column. FSSAI mandates that nutritional values be provided per 100g or 100ml, in addition to per serving. This is the great equaliser. Because it’s a standard unit of measurement, the 'per 100g' column allows for a true, apples-to-apples comparison between any two similar products, regardless of their different package sizes or manufacturer-defined servings. If you're deciding between two brands of breakfast cereal, ignore the 'per serving' claims and compare their 'per 100g' values for sugar, sodium, and saturated fat. This method removes the marketing spin and shows you which product is genuinely lower in the ingredients you want to limit. As a general rule, a sugar content above 15g per 100g is considered high, and sodium should ideally be below 400mg per 100g.
Don't Be Fooled by the Pack Size Illusion
The overall size of the package also plays a huge role in our consumption habits. A large 'family pack' of chips might seem like better value, but it can also encourage overeating. Conversely, a small packet might be eaten in its entirety, with the consumer mistakenly assuming the nutritional information for a single, tiny serving applies to the whole thing. This is why you must combine your knowledge of both the 'per 100g' value and the total pack size. First, use the 'per 100g' column to determine which product is nutritionally better. Then, look at the net weight of the package and be realistic about how much of it you are likely to consume in one go. If a 100g packet has a serving size of 25g, but you know you'll eat the whole thing, you must multiply all the nutritional values in the 'per serving' column by four to understand your actual intake.
A Simple 4-Step Guide for Your Next Shopping Trip
It might sound complicated, but putting this into practice is quick and easy. The FSSAI itself encourages consumers to 'flip the pack' and read the label. Here is a simple process to follow: 1. Ignore the Front: The health claims and flashy graphics on the front are marketing. Turn the package over to find the facts. 2. Find the 'Per 100g' Column: Immediately locate the standardised column. This is your single source of truth for comparison. 3. Compare Key Nutrients: Look at the 'per 100g' values for total fat, saturated fat, total sugars, and sodium. Choose the product with the lower numbers for these ingredients. 4. Consider Your Portion: Check the total net weight and be honest about how many servings you will actually eat. This will give you a realistic idea of your calorie and nutrient intake from that product.
