The Serving Size Illusion
The number one rule of comparing packaged foods is to ignore the claims on the front. The second is to be skeptical of the “per serving” nutrition information. Manufacturers often use unrealistically small serving sizes to make their products appear healthier
than they are. A packet of chips might list the calories for a 30g serving, knowing full well that most people will consume the entire 100g bag in one sitting. This tactic makes the calories, sugar, and fat content seem deceptively low. For instance, a cereal might list 8 grams of sugar per serving, but if a realistic bowl holds three servings, you're actually consuming 24 grams. This isn't an accident; it's a marketing strategy that preys on our desire for quick, healthy choices. The serving size on a label is not necessarily a recommendation of what you should eat, but a metric based on what people customarily consume, which can be an outdated or manipulated measure.
Your Golden Rule: The 'Per 100g' Column
So, how do you cut through the confusion? The answer is simple: always use the “per 100g” or “per 100ml” column on the nutrition label. In India, the Food Safety and Standards Authority of India (FSSAI) mandates that companies provide nutritional information both per serving and per 100g/ml. This dual declaration is your most powerful tool. The “per 100g” value is a standardized measure that allows for a true, like-for-like comparison between any two products in the same category, regardless of their packet size or the manufacturer's suggested serving size. It levels the playing field, so you can see which product is genuinely lower in sugar, salt, or saturated fat.
A Practical Step-by-Step Guide
Next time you're comparing two products, follow these steps. First, ignore the front-of-pack promises. Second, flip both packages over to the nutritional information table. Third, locate the column that reads “per 100g”. Do not look at the “per serving” column. Now, compare the key numbers in that column. Let's take sugar. Product A might have 10g of sugar per 100g, while Product B has 25g per 100g. Suddenly, it’s clear that Product B is significantly higher in sugar, even if its “per serving” value looked innocent. Do the same for other nutrients you care about, such as sodium (salt), saturated fat, and total fat. Using this single column for your comparison removes all the guesswork and marketing spin.
Putting It Into Practice: Biscuits and Cereals
Let's apply this. Imagine two popular brands of oat biscuits. Brand A's label says “45 calories per biscuit.” Brand B says “90 calories per two biscuits.” It sounds identical. But when you check the “per 100g” data, you find that Brand A contains 22g of sugar per 100g, while Brand B has only 15g per 100g. Brand B is the lower-sugar option, a fact you would have missed by only looking at the calorie claims. The same logic applies to breakfast cereals, where the listed serving size is often a fraction of what people actually pour into a bowl. One brand might seem healthier based on a tiny 30g serving, but a “per 100g” comparison could reveal it has double the added sugar of its competitor.
Look for Hidden Sugars and Fats
While standardizing your comparison to 100g, it’s also wise to check the ingredients list. Ingredients are listed in descending order by weight, so the first few ingredients make up the bulk of the product. If you see sugar, refined flour (maida), or palm oil listed among the top three, the product is likely not as healthy as its packaging suggests. Also, be aware that sugar comes in many forms, such as corn syrup, dextrose, fructose, and maltodextrin. A company might use several different types of sugar so that no single one appears at the top of the list. Your “per 100g” check for total and added sugars is the best way to bypass this trick and understand the product’s true composition.
