The Serving Size Trap
The first number many of us see is calories. But calories are listed ‘per serving,’ and this is where the confusion starts. A manufacturer can make a product seem healthier by suggesting an unrealistically small serving size. A small packet of chips might
list only 150 calories, but if the serving size is just 10 chips and you eat the whole bag, you could be consuming three or four times that amount. According to the Food Safety and Standards Authority of India (FSSAI), all packaged foods must clearly state the serving size. Always check how many servings are in the container. This simple step prevents you from accidentally consuming double or triple the calories, sugar, and fat you intended. Think of the serving size as the starting point of your investigation, not the final word.
The 'Per 100g' Equalizer
So, how do you make a fair comparison between two different brands of biscuits or breakfast cereals? This is where the second number comes in: the ‘per 100g’ column. This is the great equalizer. It allows you to compare products on a like-for-like basis, regardless of the manufacturer’s suggested serving size. One brand of namkeen might have a serving size of 25g, while another has 40g. Comparing them ‘per serving’ is meaningless. But if you look at the ‘per 100g’ column for both, you can instantly see which one is truly lower in sodium or fat. To make the healthiest choice, always use the ‘per 100g’ values to compare calories, fat, sugar, and sodium.
Look at the Ingredients First
Before you even get to the numbers, the most important part of any food label is the ingredient list. Ingredients are listed in descending order by weight. This means the ingredient that makes up the most of the product is listed first. If you see sugar (or its many aliases like fructose or corn syrup), refined flour (maida), or palm oil in the top three ingredients, the product is likely not as healthy as its packaging claims. A good rule of thumb is that shorter ingredient lists are often better, as very long lists can indicate a highly processed food with many additives.
Decoding the Unhealthy Trio
While all nutrients have a role, there are three you should pay special attention to on packaged goods: added sugar, sodium, and unhealthy fats. Many products that seem healthy can be loaded with these. For sugars, a product with more than 22.5g of total sugars per 100g is considered high. For sodium (salt), anything over 1.5g of salt (or 0.6g of sodium) per 100g is high. Also, check for saturated and trans fats. If the label says “partially hydrogenated oil,” it contains trans fats, which are best avoided completely, even if the label claims 0g per serving. FSSAI regulations mandate that these values are clearly displayed, giving you the power to choose products that are lower in these components.
Beware of Misleading Health Claims
Words like “multigrain,” “baked, not fried,” “real fruit,” and “no added sugar” can create a “health halo,” making a product seem healthier than it is. A multigrain biscuit can still be high in sugar and refined flour. A “baked” snack can be high in sodium and fat. Similarly, “no added sugar” doesn't mean a product is low in sugar; fruit juices, for example, can be naturally high in sugar. Indian regulators have recently been cracking down on misleading claims, pushing brands to be more transparent. Your best defence is to ignore the flashy words on the front and turn the package over. The nutrition facts and the ingredient list never lie.
