The Serving Size Illusion
The first, and most common, trap for any shopper is ignoring the serving size. Manufacturers often list nutritional information for a portion that is much smaller than what a person typically consumes. For instance, a small bag of chips might contain
three servings, but most people would eat the entire bag in one sitting. According to the Food Safety and Standards Authority of India (FSSAI), while labels must provide nutritional information, companies define the “serving size” themselves. This means the calorie and sugar counts listed per serving can be deceptively low. Before you even look at calories or fat, find the serving size and the number of servings per container. Then, be honest about how much of the packet you are actually likely to consume. If you eat the whole pack, you need to multiply all the nutritional values by the number of servings listed.
The First Number: Per Serving Information
Once you understand the serving size, you can look at the first set of numbers: the 'per serving' column. This tells you the amount of energy (calories), fat, sugar, and sodium you consume if you eat exactly one serving. This information is immediately useful for a quick check, but it's where the risk of misinterpretation is highest. A cream biscuit might list 118 calories and 6.2g of sugar per serving of two biscuits. This might not sound alarming. However, if you eat half the packet (eight biscuits), you've actually consumed four servings, quadrupling those numbers to 472 calories and nearly 25g of sugar. The 'per serving' data is only meaningful in the context of how many servings you actually eat. Relying on it alone without doing the mental maths is a frequent mistake.
The Second Number: Per 100g for True Comparison
The second, and far more powerful, number on the label is the 'per 100g' (or per 100ml) column. FSSAI mandates that nutritional information be provided per 100g/ml or per serving, and often you will find both. The 'per 100g' value is the gold standard for making fair comparisons between two different products. It removes the confusion created by varying serving sizes. For example, one brand of breakfast cereal might have a 30g serving size, while another has a 45g serving size. Comparing their 'per serving' sugar content would be misleading. By comparing their 'per 100g' sugar content, you get a direct, unbiased view of which one is actually sweeter. For any real comparison in the supermarket aisle, always use the 'per 100g' column to decide which brand offers the healthier profile.
A Real-World Example
Let’s put this into practice. Imagine you're choosing between two brands of 'healthy' multigrain biscuits. Brand A's label says a 25g serving has 5g of sugar. Brand B's label says a 30g serving has 6g of sugar. At a glance, they seem very similar. Now, let’s look at the 'per 100g' column. Brand A has 20g of sugar per 100g (5g x 4). Brand B also has 20g of sugar per 100g (6g ÷ 30g x 100g). In this case, they are identical in sugar content. However, what if Brand A had 25g of sugar per 100g? The 'per 100g' data would instantly reveal it's the sweeter option, a fact hidden by the different serving sizes. This simple check empowers you to see past the marketing and make a choice based on standardised data, not confusing serving suggestions.
Beyond The Numbers: Check The Ingredients
While mastering the numbers is crucial, don't forget the ingredients list. FSSAI regulations require ingredients to be listed in descending order by weight. This means the first three ingredients make up the bulk of the product. If sugar, refined flour (maida), or palm oil are at the top of the list, you should be cautious, no matter what health claims are on the front. A short ingredient list with recognizable, whole-food names is generally a better sign than a long list of chemicals and additives. The numbers tell you 'how much,' but the ingredients list tells you 'of what.' Using both gives you the complete picture of the food's quality.
