How to Read Food Labels in India
Packaged food labels are designed to confuse. Learn which numbers matter, which marketing words mean nothing, and how to spot hidden sugars, fats, and sodium.
FSSAI requires most packaged foods in India to display nutrition information. But the way it's presented often hides the truth. Here's how to decode it.
Check the serving size first. Manufacturers shrink serving sizes to make numbers look smaller. A small chips packet might claim "2 servings" when nobody eats half. Multiply everything by what you'll actually consume.
Sugar math. 4g of sugar = 1 teaspoon. A 250ml soft drink with 27g sugar = nearly 7 teaspoons. WHO recommends under 25g (6 tsp) added sugar daily. Watch for: dextrose, fructose, high-fructose corn syrup, maltose, cane juice — all sugar under different names.
Sodium = hidden salt. 1g sodium ≈ 2.5g salt. WHO limit is 5g salt (2g sodium) daily. One packet of instant noodles often has 1.5–2g sodium — most of your daily allowance in one meal.
Trans fats trick. Labels can say "0g trans fat" if there's less than 0.5g per serving. If the ingredient list contains "partially hydrogenated oil" or "vanaspati," there are trans fats — period. Avoid these.
Ingredient list order matters. Ingredients are listed by weight, highest first. If sugar is in the top 3 ingredients, it's primarily a sugary product. Don't trust front-of-pack claims — trust the ingredient list.
Meaningless marketing words: "Natural," "Farm fresh," "Made with real fruit," "Low fat" (often high sugar), "Multigrain" (doesn't mean whole grain), "Zero cholesterol" (all plant foods are cholesterol-free anyway).
Words that actually mean something: "Whole grain" (if it's the first ingredient), "No added sugar" (check for natural sugars), FSSAI organic certification, and specific gram quantities of protein/fiber.
Medical disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult your doctor for specific health concerns.
