Start with Serving Size
Before you look at anything else, find the serving size. It is the first and most critical piece of information on the nutrition facts panel. All the other numbers on the label, including the grams of protein, are based on this specific amount. It is a common
tactic for brands to use an unrealistically small serving size to make the calorie and sugar numbers look lower. If a package contains multiple servings and you consume the entire thing, you need to multiply all the nutrient values by the number of servings per container to understand your actual intake.
Grams of Protein: The Big Number
This is the number most people look for first. A quality protein product, like a powder, should typically provide 20 to 30 grams of protein per serving. For other food items, this number helps you compare products. However, the total grams are only part of the story. To get a better sense of a product's protein density, it is useful to normalise the value by calculating the protein per 100 grams. This allows for a more accurate comparison between brands that may use different serving sizes. A quality protein powder, for instance, should deliver at least 60–75g of protein per 100g of product.
Look at the Ingredients List
The ingredients list tells you the true story of a product, as items are listed in descending order by weight. The first few ingredients make up the majority of what you are eating. For protein products, the protein source should be listed first. High-quality products tend to have short, recognisable ingredient lists. Be cautious of products with long lists full of additives, fillers, and artificial sweeteners, as these can dilute the nutritional value. Vague terms like "proprietary blend" or "muscle matrix" are red flags, as they hide the exact amounts of each ingredient, often masking a reliance on cheaper, lower-quality components.
Know Your Protein Source
Not all protein is created equal. The source determines its quality and how your body uses it. Labels will specify sources like whey, casein, soy, pea, or brown rice protein. Complete proteins, which contain all nine essential amino acids, are ideal. Whey, casein, egg, and soy are common complete protein sources. Many plant-based proteins are incomplete on their own, but blending sources like pea and rice can create a complete amino acid profile. For vegetarians and vegans in India, looking for these blended plant proteins or whole-food sources like soy and tofu is key to ensuring a balanced intake.
Watch Out for Hidden Sugars
Many foods marketed as "high-protein" are loaded with added sugars to improve their taste, turning a seemingly healthy option into something more like a candy bar. Always check the "Total Sugars" and "Includes Added Sugars" lines on the nutrition panel. A good rule of thumb is to choose products with less than four grams of sugar per serving. Be aware of different names for sugar in the ingredients list, such as high-fructose corn syrup, dextrose, maltose, and cane syrup. The claim "no added sugar" should always be verified by checking the nutrition facts.
Check for FSSAI Approval and Certifications
In India, any legitimate food or supplement product must have a 14-digit FSSAI license number displayed on the label. This is the minimum legal requirement and confirms the product is registered with the food safety regulator. You can verify this number on the FSSAI website. While not a guarantee of quality, its absence is a major red flag. Additionally, some products may feature third-party certifications from organisations that independently test for quality and label accuracy. These certifications provide an extra layer of assurance that what is on the label is what is in the product.
