The Problem with 'Per Serving'
The nutrition information on the front of a package is often designed to be persuasive, not purely informational. A common tactic is to base calorie and fat counts on an unrealistically small serving size. For example, a bag of chips might list values
for a 30g serving, but the bag itself could contain 100g or more. Unless you have a weighing scale handy, it's unlikely you'll eat just that suggested amount. This makes the 'per serving' number misleading for assessing what you'll actually consume. If you eat the whole package, you might be consuming triple the calories, fat, and sugar shown in the per-serving breakdown.
The 100g Standard for Fair Comparison
To get a true, apples-to-apples comparison between two products, ignore the 'per serving' column and go straight to the 'per 100g' or 'per 100ml' information in the detailed nutrition table on the back. This is a standardised measure that all food manufacturers in India must provide, as mandated by the Food Safety and Standards Authority of India (FSSAI). By comparing the per 100g values for two different brands of biscuits, for instance, you can immediately see which one is genuinely lower in sugar, sodium, or saturated fat, regardless of their different serving sizes.
Analyse the Ingredients List
Before you even get to the numbers, scan the ingredients list. This often tells a more important story. Ingredients are always listed in descending order by weight. If the first few ingredients are refined flour (maida), sugar, palm oil, or salt, the product is likely not a healthy choice, no matter what the front of the pack claims. Generally, a shorter ingredients list is a sign of a less processed food. If you see a long list of chemicals, preservatives, and various types of syrups and oils you don't recognise, it’s a red flag that the product is ultra-processed.
Zero In on Sugar, Salt, and Fat
When looking at the 'per 100g' column, pay close attention to three key nutrients. For sugar, anything above 15g per 100g is generally considered high. Also, look for 'added sugar' as a separate line item, which is now mandatory on many labels; this is the sugar you want to minimise. For sodium, a figure over 400-600mg per 100g is high. Finally, check saturated fat. More than 5g per 100g is significant. Also, be wary of any product that lists 'partially hydrogenated oils' in its ingredients, as this is a source of harmful trans fats, even if the label claims '0g trans fat'.
Look for the Good Stuff: Fibre and Protein
Comparing foods isn't just about avoiding the bad; it's also about choosing more of the good. When comparing items like breakfast cereals, breads, or snacks, check the fibre and protein content per 100g. Higher amounts of these nutrients will help you feel fuller for longer and offer more nutritional value. A bread with 8g of fibre per 100g is a much better choice than one with 2g. Similarly, a snack with a higher protein content will be more satisfying than a simple carbohydrate-based one.
Beware of Misleading Health Claims
The front of the package is marketing. Words like "natural," "multigrain," "made with real fruit," or "light" are often used to create a 'health halo' around a product that may not deserve it. "Multigrain" simply means more than one type of grain is used; it doesn't mean they are whole grains. A product "made with real fruit" might contain only trace amounts of fruit concentrate alongside high levels of added sugar. "Low-fat" products often compensate with extra sugar to improve the taste. Always ignore the flashy claims on the front and turn the package over to check the nutrition facts and ingredients for the real story.
