Why Serving Size is the Sneaky Detail
The nutrition information on a food label—calories, sugar, fat—is entirely dependent on the serving size. This is the amount of food the manufacturer suggests you eat in one sitting. However, this is often much smaller than what a person would typically
consume. For example, a label for a popular biscuit brand might list the serving size as just two or three biscuits. If you eat six, you have to double all the nutritional values to understand what you've actually consumed. This discrepancy between the listed serving size and real-world consumption is a major reason why people underestimate their intake of calories, sugar, and salt. Manufacturers are not necessarily being untruthful, but the framing can be misleading if you're not paying close attention.
The 'Per 100g' vs. 'Per Serve' Trap
Under regulations from the Food Safety and Standards Authority of India (FSSAI), packaged foods must display nutritional information per 100g or 100ml, and may also provide it per serving. This is where you, as a consumer, gain the upper hand. The 'per serving' numbers can be manipulated by setting an unrealistically small serving size. The 'per 100g' column, however, is a standardised measure that allows for a true, direct comparison between two different products, regardless of their suggested portion sizes. If you are choosing between two brands of breakfast cereal or two packets of namkeen, comparing their 'per 100g' values for sugar, sodium, and fat will give you the most accurate picture of which is the healthier option. Always prioritise the 'per 100g' column for an apples-to-apples comparison.
A Practical Guide to Comparison Shopping
The next time you are in a supermarket aisle, follow this simple process. First, ignore the claims on the front of the package. Turn it over and find the Nutrition Information panel. Locate the 'per 100g' column. Use this to compare key metrics between different products. For a quick assessment, look at total sugar, sodium, and saturated fat. Foods with over 15g of sugar or 600mg of sodium per 100g are generally considered high in those components. Only after you've made your comparison using the 'per 100g' data should you look at the 'per serving' information. Ask yourself honestly how many of those servings you are likely to eat. If a small bag of chips contains three servings and you know you'll finish the bag, you need to multiply the 'per serving' calories by three for an accurate count.
Common Culprits in Your Shopping Cart
Certain food categories are notorious for having misleading serving sizes. Be extra vigilant when purchasing these items. Biscuit and cookie packets often define a serving as just a few biscuits, while most people consume them with tea in larger quantities. Instant noodles are another classic example; a single block is often listed as two servings, but it's almost always cooked and eaten as one meal. Large bags of chips, namkeen, and other savoury snacks are also frequently divided into multiple servings on the label, even though they are typically shared and consumed in one sitting. Similarly, the serving size for bottled drinks is often listed as 100ml or 150ml, when the bottle itself might contain 300ml or more.
Beyond Calories: What Else to Check
While calories are important, they don't tell the whole story. Use your label-reading skills to check for other crucial information. Scan the ingredients list, which is always in descending order by weight. If sugar, maida (refined flour), or palm oil are among the first three ingredients, you know what the product is primarily made of. Also, be aware of hidden sugars that go by names like high-fructose corn syrup, dextrose, liquid glucose, or maltodextrin. Checking for sodium content is critical, especially in savoury snacks, sauces, and ready-to-eat meals. A high sodium content can contribute to high blood pressure. Finally, look at the fibre content. A higher fibre count is generally a positive sign, indicating a less processed product.
