Start with Serving Size: The Anchor of All Claims
Every number on the nutrition information panel—calories, sugar, fat, sodium—is based on one crucial, and often misleading, figure: the serving size. A 'serving' is the amount of food customarily eaten at one time, but this can be manipulated. A company
might list a tiny serving size, like ten chips or a quarter of a cookie, to make the calorie and sugar counts appear deceptively low. This makes the product seem healthier than it is when consumed in a realistic portion. The first step in any smart comparison is to find this number. Before you compare two products, you must understand the quantity all other information is based on. The Food Safety and Standards Authority of India (FSSAI) mandates that this information is available, so always 'flip the pack' before you decide.
Use the 'Per 100g' Column: The Great Equaliser
Once you've noted the serving size, the most effective way to compare two different products is to use the 'per 100g' column. This is the key to an apples-to-apples comparison. One brand of biscuits might have a 20g serving size, while another has a 30g serving. Comparing them 'per serve' is meaningless. The 'per 100g' column standardises the data, showing you the nutritional content as a percentage. For example, a product with 25g of sugar per 100g is, by weight, 25% sugar. This method removes all confusion from varying serving sizes and lets you see, at a glance, which option is truly lower in fat, sugar, or sodium. Most nutrition labels in India are required to provide this information, making it your most reliable tool for a fair comparison.
Now, Consider the Pack Size for a Reality Check
You've used the 'per 100g' column to identify the healthier option. Now for the second, equally important step: assess the entire pack. Ask yourself honestly, “How much of this am I likely to eat in one sitting?” A small-looking bag of chips might be labelled as containing three servings. While you might have intended to have just one serving, it's easy to finish the whole bag. This is where 'portion distortion' happens. A 'portion' is what you choose to eat, while a 'serving' is the amount on the label. If you eat the entire three-serving pack, you have to multiply all the nutritional values by three. The 'healthier' choice can quickly become unhealthy if the pack size encourages you to overconsume. Always check the 'servings per container' to understand the full impact of what you're buying.
Putting It All Together: A Two-Biscuit Test
Imagine you're choosing between two packs of chocolate-cream biscuits. Biscuit A looks healthier, with only 90 calories per serving. Biscuit B has 150 calories per serving. At first, Biscuit A seems like the winner. But you flip the packs. You notice the serving size for Biscuit A is one biscuit, while for Biscuit B it's two. Using the 'per 100g' data, you see Biscuit B is actually lower in sugar and saturated fat. You’ve made a smarter comparison. Now, for the final check. The pack for Biscuit A contains 10 single-biscuit servings, while Biscuit B has 5 two-biscuit servings. If you know you'll always eat at least two biscuits at a time, the 'per 100g' information for Biscuit B gives you the more honest nutritional picture for your actual habit. You're no longer just comparing products; you're comparing them based on how you will really consume them.
