Start With the Nutrition Facts
The first place to look is the nutrition information table on the back of the pack. This is where the real story is, not the flashy claims on the front. FSSAI, India's food safety authority, mandates this panel. Here, you'll find 'Protein' listed with
a value in grams (g). This number tells you how much protein is in a single 'serving' of the product. But this leads to the most important question you should ask: what exactly is one serving?
Check the Serving Size
A common mistake is assuming the whole package is one serving. Often, it's not. The nutrition label will specify the serving size (e.g., 'Serving Size: 30g') and the number of servings in the container. A packet of biscuits might list 3g of protein per serving, but if the serving size is just two biscuits, and you eat half the pack, you need to do the maths. Always check the serving size to understand how much protein you are actually consuming.
Decoding 'High Protein' Claims
Words like "Source of Protein" or "High Protein" on the front are marketing terms, but they are regulated by FSSAI. For a solid food to be called a "Source of Protein", it must contain at least 6g of protein per 100g. To claim it is "High in Protein," it needs to have at least 12g of protein per 100g. For liquids, the numbers are 3g and 6g per 100ml, respectively. Another FSSAI definition says a food is a 'source' if it provides 5% of the Recommended Dietary Allowance (RDA) for protein per 100 kcal, and 'high' if it provides 10%. Knowing these rules helps you see if the claim is substantial.
Look at the Ingredients List
The total grams of protein only tell part of the story. The ingredients list, which is ordered by weight, reveals where that protein comes from. Is the first ingredient a whole food like dal, almonds, or chicken, or is it a processed filler like refined wheat flour (maida)? A biscuit getting its protein from wheat flour is not the same as a serving of Greek yoghurt. Prioritising whole-food protein sources is generally a better nutritional strategy.
Consider Protein Quality
Not all protein is created equal. Proteins are made of amino acids. 'Complete proteins' contain all nine essential amino acids our bodies can't make themselves. Animal-based foods like meat, eggs, and dairy are typically complete proteins. Most plant-based proteins, like those in grains and lentils, are 'incomplete', meaning they lack one or more essential amino acids. However, you can easily get all essential amino acids by combining different plant foods, such as eating rice with dal or beans with tortillas.
See the Bigger Picture
A product might be high in protein, but what else is in it? A protein bar packed with 20g of protein might also contain 25g of sugar, making it more of a candy bar. Always scan the entire nutrition label. Look at the calories, total fat, carbohydrates, and especially the sugar and sodium content. The goal is to choose products that are not just high in protein but are also balanced and support your overall health goals. A high-protein claim doesn't automatically make a food healthy.
