The Serving Size Illusion
The first number you should check on any nutrition label is the serving size. Manufacturers often list nutritional values for a surprisingly small serving—think three biscuits, not the half-packet you might enjoy with your tea. This tactic makes the calories,
sugar, and fat content per serving seem deceptively low. If a packet of chips lists 150 calories per serving but the bag contains four servings, finishing the whole packet means you’ve consumed 600 calories, not 150. According to the Food Safety and Standards Authority of India (FSSAI), companies define their own serving sizes, so they can be unrealistic. Always check the ‘servings per container’ to understand the full picture before you even look at the calorie count. The numbers only make sense once you know how much food they actually refer to.
The 'Per 100g' Column Is Your Best Friend
This brings us to the second, and arguably more important, number: the ‘per 100g’ or ‘per 100ml’ column. FSSAI mandates that companies provide nutritional values in this standardised format. This is the great equaliser. It allows you to make a fair, direct comparison between two different products, regardless of their packet size or the manufacturer's creative serving suggestions. Are you deciding between two brands of breakfast cereal? Forget the per-serving values. One brand might list a serving as 30g while another uses 45g, making a direct comparison impossible. By looking at the ‘per 100g’ column for both, you can see which one truly has less sugar, more protein, or fewer calories on a level playing field. This is the single most powerful tool for seeing past marketing claims and understanding what you are buying.
Looking Beyond Just Calories
While calories are a useful guide, they don't tell the whole story. Use the 'per 100g' column to compare other crucial nutrients. Pay close attention to added sugar, saturated fat, and sodium, as these are the main culprits linked to lifestyle diseases. For example, a product marketed as “low-fat” might be packed with sugar to compensate for the lack of flavour. Comparing the ‘added sugar per 100g’ will reveal this instantly. As a general rule of thumb for a healthier choice, look for foods with lower values for sugar, sodium, and saturated fats. Conversely, higher values for protein and dietary fibre are generally a good sign. Making this a habit helps you choose foods that are genuinely nutritious, not just lower in one specific nutrient.
Don't Forget the Ingredient List
The nutrition table gives you the numbers, but the ingredient list tells you about the quality of the food. Ingredients are always listed in descending order by weight. This means the first three to five ingredients make up the bulk of the product. If sugar, salt, or refined flour (maida) are at the top of the list, you know it’s a highly processed item. Be wary of hidden sugars, which can appear under many different names like corn syrup, dextrose, fructose, or maltose. A long list of chemical-sounding names and additives is also a red flag. Ideally, you want to see a short list of recognisable, whole-food ingredients. The ingredient list provides context that numbers alone cannot, helping you understand where the calories, fat, and sugar are coming from.
