Always Start With Serving Size
The first and most important number to check is the serving size, located at the top of the nutrition facts panel. All other values on the label—calories, fat, sugar—are based on this specific amount. It’s common for a package to contain multiple servings,
but the listed nutrition information might only be for one. For example, if the serving size is half a cup but you eat the whole container, you need to double all the numbers to understand what you've actually consumed. In India, FSSAI mandates that information is also provided per 100g or 100ml, which can make comparing two different products easier.
Use the 5/20 Rule as a Shortcut
For a rapid assessment, use the Percent Daily Value (%DV) column and apply the 5/20 rule. A %DV of 5% or less is considered low for a nutrient, while 20% or more is high. Aim for low percentages (5% or less) for nutrients you want to limit, such as saturated fat, sodium, and added sugars. Conversely, look for high percentages (20% or more) for beneficial nutrients like dietary fibre, vitamin D, calcium, and potassium. This simple trick helps you quickly judge a product's nutritional value without getting bogged down in the grams and milligrams.
Spot the Sugars and Salt
Pay close attention to sugars and sodium, as they are often linked to health issues like obesity and hypertension. The label will show 'Total Sugars', which includes both naturally occurring sugars (like in milk or fruit) and 'Added Sugars'. It's the added sugars you really want to minimize. According to the Indian Council of Medical Research (ICMR), it's best to limit sugar to less than 25 grams per day. For sodium, the recommended daily limit is 5g of salt (about 2,000mg of sodium). Foods with 140mg of sodium or less per serving are considered 'low sodium'.
Analyse the Ingredient List
The ingredient list is arguably the most transparent part of the package. Ingredients are listed in descending order by weight, so the first three to five ingredients make up the bulk of the product. If you see sugar, salt, refined flour (maida), or hydrogenated oils listed first, it’s a red flag, regardless of any health claims on the front of the box. A shorter ingredient list is often, but not always, a sign of a less processed food. Look for whole food ingredients you can recognise.
Know Your Fats
Not all fats are created equal. While 'Total Fat' is listed, it's more important to look at the types of fat. You want to limit saturated fat and avoid trans fat entirely. According to FSSAI regulations, any food containing fats, oils, or fat emulsions must declare its trans fat and saturated fat content. Be wary if you see 'partially hydrogenated oils' in the ingredient list, as this is a source of trans fat. Even if the label says '0g trans fat', it can contain up to 0.5 grams per serving, which adds up if you eat more than one serving.
