The Serving Size Illusion
The first number to check is the serving size. Food companies often define a serving as a much smaller amount than what a person typically consumes in one sitting. For example, the serving size on a popular packet of biscuits might be just two or three
pieces. The nutritional information—calories, sugar, and fat—listed is only for that small amount. This can create the illusion that the snack is healthier than it is. Most people will eat several of these servings without realising it, multiplying their intake of calories and sugar. According to the Food Safety and Standards Authority of India (FSSAI), companies are required to list nutritional values per serving and per 100g, but the definition of a 'serving' can be set by the manufacturer, which is where confusion often begins.
Per Serving vs. Per 100g
Indian food labels provide information in two ways: per serving and per 100g/100ml. The 'per serving' column is what most people glance at, but the 'per 100g' column is the key to making accurate comparisons between different products. It provides a standardised measure, allowing you to assess which breakfast cereal is truly lower in sugar or which brand of chips has less sodium, regardless of their different suggested serving sizes. When you're standing in the grocery aisle, use the per 100g information as your benchmark. A good rule of thumb is to be cautious of products with over 15g of sugar or 600mg of sodium per 100g. This method cuts through confusing serving sizes and reveals the true nutritional density of the food.
The Pack Size Trap
The second critical number is the 'servings per container'. Many packages that seem like single-portion snacks—such as a bag of chips, a chocolate bar, or a bottle of juice—often contain two, three, or even more servings. It is common for people to consume the entire package in one go, assuming it is a single portion. If a packet of instant noodles lists 200 calories per serving but the pack contains two servings, finishing the whole thing means you've consumed 400 calories. This is a common trap that leads to unintentional overconsumption of calories, sugar, and fat. Always check this number to understand the total nutritional load of the entire package before you start eating.
Do the Simple Math
To truly understand what you're consuming, you need to do some quick multiplication. Take the numbers listed for a single serving (calories, sugar, fat, sodium) and multiply them by the total number of servings in the packet. For example, if a serving has 10 grams of sugar and the packet contains three servings, consuming the entire package means you are eating 30 grams of sugar. This simple calculation gives you the full picture and moves you from being a passive consumer to an informed one. Some labels on larger packages now include a dual-column format that shows information per serving and per package, making this step easier for consumers.
Becoming a Label Detective
Reading a food label shouldn't feel like a chore. Once you get into the habit, it takes just a few seconds. FSSAI urges consumers to 'flip the pack' and look beyond the attractive marketing on the front. Start by ignoring the health claims like "low-fat" or "multigrain" until you've checked the back. Look at the ingredient list—they are listed in descending order by weight, so the first three ingredients make up most of the product. Then, check the per 100g column for total sugar, sodium, and saturated fat. Finally, check the number of servings per container to understand the total impact. This quick check is one of the most effective ways to make healthier choices and ensure that what you're eating aligns with your health goals.
