First, Ignore the Front
The front of the package is marketing. It’s designed to catch your eye with appealing words like “natural,” “light,” or “baked, not fried.” While these claims might offer some information, they don't tell the whole story. A “baked” snack can still be
high in fat, and a “multigrain” biscuit might predominantly contain refined flour (maida) with only a tiny percentage of actual whole grains. The real information is on the back, in the nutrition information panel and the ingredients list, which are regulated by the Food Safety and Standards Authority of India (FSSAI).
Master the Serving Size
This is the most important—and most misleading—part of the label. All the numbers for calories, fat, and sugar refer to a single serving, not the entire packet. Manufacturers often list a deceptively small serving size, like three biscuits or a small handful of chips. If you eat the whole bag, you could be consuming two, three, or even four times the calories and sugar listed. Always check the serving size first and do a quick mental calculation based on how much you realistically plan to eat.
Put Calories in Context
The nutrition panel shows energy in kilocalories (kcal). An average Indian adult may need between 1,660 and 2,110 kcal per day, depending on factors like age and activity level. A snack that provides 300-400 kcal is a significant portion of your daily energy intake. To make useful comparisons between different snacks, always use the 'per 100g' column, not the 'per serving' column. This provides a standardised way to see which product is truly higher or lower in calories, fat, or sugar.
Check the Protein Payoff
Protein is a key selling point for many snacks, and for good reason—it helps keep you full. An adult man in India needs about 54-60 grams of protein per day, while a woman needs 46-55 grams. When a snack claims to be “high in protein,” check the numbers. A product can claim to be a “source of” protein with just 15% of the nutrient reference value, while a “high protein” claim requires more. For a snack, anything with over 5g of protein per 100g is generally considered decent. This helps you determine if the protein promise is a real benefit or just a marketing gimmick on a product that is otherwise low in nutritional value.
Read the Ingredient List
The ingredient list is where the truth lies. Ingredients are listed in descending order by weight, so the first three to five items make up the bulk of the product. If sugar, maida (refined wheat flour), palm oil, or salt are among the first few ingredients, you know the product is not primarily health-focused. Also, watch out for hidden sugars, which can be listed under many names like glucose syrup, maltodextrin, corn syrup, or fruit juice concentrate. Generally, a shorter ingredient list with recognizable, whole-food names is a better sign than a long list of chemical-sounding additives.
Track Sugar, Salt, and Fat
These three components have the biggest impact on health when consumed in excess. For sugar, check for “added sugar” on the label. Health bodies recommend keeping added sugar intake below 25 grams (about 5-6 teaspoons) per day. For sodium (salt), a product with over 400mg per 100g is considered high. Finally, with fats, pay attention to saturated fat and trans fat. If you see “partially hydrogenated oil” or “hydrogenated vegetable fat” in the ingredients, the product contains trans fats, which are best avoided.
