The Serving Size Deception
The first thing to look at on any Indian packaged food label isn’t the calories, but the serving size. Food companies often define this themselves, and it can be much smaller than what a person typically eats. A packet of chips might list a serving as
just 10-15 chips, while a box of biscuits may define one serving as only three biscuits. If you eat the whole packet, you could be consuming several times the calories, sugar, and salt listed for a single serving. This discrepancy is one of the biggest sources of confusion for consumers trying to make healthy choices. Before you assess any other number, figure out how many servings are in the pack and how many you're likely to consume in one sitting.
Price vs. Value: Go Beyond MRP
A larger pack often seems like better value, but that isn't always true. To make a fair comparison between two different-sized packages, you need to calculate the unit price. Ignore the total Maximum Retail Price (MRP) for a moment and look for the net weight on the packet. The best way to compare is by calculating the price per 100 grams. The formula is simple: (Total Price ÷ Total Weight in Grams) × 100. For example, a 200g pack of biscuits for ₹40 costs ₹20 per 100g. A 150g pack for ₹33 costs ₹22 per 100g. In this case, the larger pack is indeed cheaper per gram. This simple calculation cuts through misleading packaging and helps you find the most economical choice.
An Apples-to-Apples Nutritional Comparison
Different serving sizes make it nearly impossible to compare the nutritional content of two products directly. One brand’s 20g serving of cereal can't be fairly compared to another’s 35g serving. This is where the 'per 100g' column on the nutrition label becomes your most powerful tool. FSSAI mandates that nutritional information be provided per 100g or 100ml, which creates a standard for comparison. When you use this column, you can accurately see which product is truly lower in sugar, sodium, or saturated fat, regardless of the company's suggested serving size. For a quick check, foods with more than 15g of sugar or 600mg of sodium per 100g are generally considered high in those nutrients.
Consider Your Household's Reality
While unit price is a great tool for finding value, the cheapest option isn't always the best one for you. A giant 'value' pack of snacks might be cheaper per 100g, but it could lead to overconsumption or food wastage if you live alone or have a small family. That bulk packet of biscuits might go soft before you can finish it. It's important to balance the cost savings with your actual consumption habits and storage space. Sometimes, buying a smaller pack—even at a slightly higher unit price—is the smarter financial and health decision if it prevents waste and helps with portion control. The best choice is one that fits both your budget and your lifestyle.
A Quick Checklist for Smarter Shopping
Navigating the world of packaged foods can be simple if you know what to look for. Here is a quick checklist: 1. Ignore the front of the package initially; it's mostly advertising. Flip straight to the nutrition label. 2. Check the serving size and the number of servings per pack to understand the context. 3. To compare costs, calculate the price per 100g for each product. 4. To compare healthiness, use the 'per 100g' column to evaluate calories, sugar, and sodium on equal terms. 5. Finally, consider if the pack size suits your household's needs to avoid waste and overeating.
