The Serving Size Secret
The first thing to look at on any nutrition label is not the calorie count, but the serving size. This is the single most powerful tool manufacturers use to make a product seem healthier than it is. A packet of biscuits might list a serving size as just
two or three pieces, while a bag of chips might define a serving as a small handful. However, most people consume far more than the stated serving in one sitting. If you eat the entire packet, you could be consuming double or triple the calories, sugar, and fat listed in the main numbers. Always check the serving size first and then look at how many servings are in the entire package. This tells you the real story of what you're likely to consume.
The Two Numbers That Matter Most
Once you’ve noted the serving size, the next step is to focus on two critical numbers: calories and total sugar. Calories provide a baseline for energy, but sugar is often the hidden culprit in processed foods. The FSSAI (Food Safety and Standards Authority of India) mandates that labels list nutritional information, including energy (in kcal), protein, carbohydrates, total sugars, added sugars, and fat. For a quick and effective comparison between two products, calories and sugar are your most powerful duo. High sugar content, even in a seemingly low-calorie snack, can undermine your health goals. A product might boast about being low-fat, but compensate with a large amount of hidden sugar to make it palatable. Focusing on these two numbers helps you avoid that trap.
The 'Per 100g' Equaliser
Here is the most important step for a fair comparison. Because manufacturers can set their own serving sizes, comparing two products based on their 'per serving' values can be deceptive. One brand of breakfast cereal might have a 30g serving, while another has a 50g serving. To get an accurate picture, always use the 'per 100g' column. FSSAI regulations require most packaged foods to provide nutritional values per 100g or 100ml. This standardises the information, allowing you to compare products on a level playing field, regardless of their arbitrary serving sizes. If you're deciding between two packets of instant noodles, the 'per 100g' column will tell you which one is genuinely lower in sodium and calories.
A Real-World Example: Biscuits
Let’s compare two hypothetical cream biscuit packets. Packet A lists a serving size of two biscuits (25g) and shows 120 calories and 6g of sugar per serving. Packet B lists a serving size of three biscuits (40g) and shows 180 calories and 10g of sugar per serving. At first glance, Packet A seems healthier. But now, let's look at the per 100g values. Packet A contains 480 calories and 24g of sugar per 100g. Packet B contains 450 calories and 25g of sugar per 100g. Suddenly, the picture changes. Packet B is actually lower in calories, though slightly higher in sugar concentration. If you tend to eat several biscuits with your tea, using the per 100g value reveals that Packet B is the slightly better choice from a calorie perspective, a fact completely hidden by the 'per serving' numbers.
Beyond Sugar: Other Numbers to Watch
While calories and sugar are a great starting point, other numbers deserve attention depending on your health goals. Sodium is a major one, especially in savoury snacks, sauces, and ready-to-eat meals. A food is considered high in salt if it has more than 1.5g of salt (or 0.6g of sodium) per 100g. Saturated fat is another key metric. Foods with more than 5g of saturated fat per 100g are considered high in this nutrient. The ingredients list is also vital; ingredients are listed by weight, so the first few items make up the bulk of the product. If sugar, salt, or maida (refined flour) are near the top, it’s a red flag, no matter what health claims are on the front of the box.
