How to Read Food Labels: Turn the Packet Around

Be honest - do you ever turn a packaged food around to see what all is there on the label before buying it? If your answer is “no” or you want to learn how to read food labels, then this blog is for you! 

And if your mind just went, “Wait, the front of the package doesn’t tell me the whole story?” — you’re absolutely right! 

The front of a food package is designed to catch your attention with attractive colours, appealing images, and claims like “high protein,” “multigrain,” “zero sugar,” ”no transfat”, or “made with natural ingredients.” But the back of the package? That tells you what you’re actually buying and eating. 

So, before you buy your next packaged food, let’s learn how to turn the packet around, understand its label, and make smarter food choices based on facts rather than health halos. 

1.Ingredients List 

The ingredient list that's clearly visible on the back of all the packaged foods tells you what the product is made of, from its primary ingredients to added sugars, oils, preservatives and other food additives. But have you ever noticed the order of ingredients, the different names for sugar and the codes used for food additives? There's more to this section and here's how to read it like an informed consumer. 

A. Ingredients are listed in descending order of weight at the time of manufacture. The first ingredient usually makes up the largest proportion of the product. 

B. Ingredients may come from different sources like plant, animal, microbial or synthetic. For example, oils may be derived from palm, sunflower or soybean; starch comes from corn, potato or tapioca. Check the list to understand its origin and choose based on your needs and requirements. 

C. Sugar-free doesn’t always mean sugar-free! Don’t be misled by claims like “Sugar-Free” or “No Added Sugar” on the front of a package. Check the ingredient list for sources of sugar, such as sucrose, dextrose, jaggery, palm sugar, honey, fructose, glucose

syrup, and maltose. Also, remember that artificial or natural sweeteners are used as sugar substitutes. If multiple types of sugar appear in the ingredient list, pay closer attention. 

D. It helps identify major allergens present such as milk, eggs, peanuts, nuts, soy, wheat, shellfish, sesame and mustard. 

E. Food additives may be identified by INS numbers. INS stands for International Numbering System for Food Additives. These numbers help you in recognising additives used for different purposes such as preservation, colouring, flavour enhancement and texture modification. 

An INS number is an identification code, not a measure of how harmful an additive is. The permitted use of each additive depends on the applicable food regulations and product category. Some healthy additives are ascorbic acid (vitamin C), tocopherol (Vitamin E) etc,. 

2.Nutritional Information: 

After checking the ingredients look for the nutritional information box. This section is intended to give you clear information about the nutritional properties of the food. 

The calories and nutrients provided by a food product are listed on its nutrition label, usually per serving or per 100 g/100 ml. The label may also show the percentage contribution to the Recommended Dietary Allowance (RDA), generally calculated based on a daily energy requirement of 2,000 kcal.

What Is Serving Size? 

Serving size is the amount of food recommended or commonly consumed in one sitting, as mentioned on the product label. It is usually given in grams (g) or millilitres (ml) and may also be expressed in familiar household measures, such as a teaspoon, tablespoon, or cup. 

The nutrition label tells you how many servings a pack contains and the serving size for each portion. This helps you understand how many calories and nutrients you get from the amount you actually eat. 

Remember: If the nutrition information is given per serving and you eat two servings, you consume twice the listed calories and nutrients! 

What Is RDA? 

RDA stands for Recommended Dietary Allowance. It is the average amount of a nutrient that a healthy person needs to consume daily. On a food label, the % RDA tells you how much a serving of that product contributes to your daily requirements for different nutrients. 

For example, if a serving of a product provides 25% of your RDA for protein, it contributes one-fourth of your recommended daily protein intake. 

Important: RDA values vary depending on factors such as age, sex, and life stage. The percentage shown on a food label is based on specified reference values and may not exactly match your individual needs. 

How to read the Nutritional label? 

Energy: 

● This tells you the total calories per serving of food, given in kcal (kilocalories). ● If the packet contains three servings and the total calorie content is 150 calories per serving then you consume 450 calories if you eat the whole packet. 

Fats & Cholesterol: 

● Always select foods that are lowest in saturated fats, trans fats, and cholesterol. Also check the total fat content per serving and source of fat used in preparation. 

Sodium: 

● Choose low sodium foods especially if you have hypertension or kidney disease. Look for the % RDA value per serving. 

● High sodium: More than 600 mg sodium per 100 g is a high sodium food and 120 mg or less per 100 g is low sodium foods. 

Carbohydrates: 

● Check for total sugar value, especially limit added sugars for obese and diabetic people. High sugar food contains more than 22.5 g total sugar per 100 g and 5 g or less per 100 g is considered as a low sugar food. 

Protein:

● If you are focusing on weight loss and muscle building then prefer high protein options. Check overall calorie content and choose a low calorie, low fat and micro nutrient rich option if available. 

Dietary fibre: 

● Prefer higher-fibre options for diabetic people when comparing cereals, breads and snacks. More than 6 gm fibre per 100 gm is high fibre and less than 3 gm per 100 gm is low fibre. 

Vitamins & Minerals: 

● Select foods that are rich in a variety of vitamins and minerals as they help you fight infections and keep you healthy. 

● It is useful when choosing fortified foods, but added nutrients does not automatically mean healthy 

What does the other information on the packet represnt? 

Instructions for use: It gives you an idea about how you can use the food product or prepare a recipe using the product for best results. 

Storage condition: Some food products require a certain temperature to prevent spoilage and maintain quality, such as refrigeration after opening or keeping it in a cool, dry place. 

Claims & Declarations: Read any claims and declarations such as, free from Argemone oil, high protein, or low fat. For details about clarifications on claims, please refer to the Pink Book by FSSAI. 

Date of manufacturing & expiry: Help you identify when the product was made and the period for which it is safe for consumption. 

Manufacturer and Customer care: Help you identify the food business and contact it in case of queries or complaints. 

Food logos: 

Each logo serves a different purpose. Understanding what it represents helps you interpret food labels more accurately rather than assuming that every certification guarantees overall 

nutritional quality. 

FSSAI Logo and Licence Number: Helps identify a food business registered or licensed under India's food safety regulatory framework. It does not indicate that a product is nutritionally healthy.

ISI Mark: Indicates conformity with relevant Indian Standards for products covered by the applicable BIS certification scheme, including certain packaged drinking water products and foods such as infant food, milk and skimmed milk powder 

AGMARK: Relates to the grading and certification of eligible agricultural commodities, such as certain pulses, cereals, and spices. 

Green dot represents vegetarian food and brown dot represents non-vegetarian food, including egg. 

Fortified Foods: Fortified food are food

products with added essential nutrients likevitamins and minerals in it. Some examples are wheat, milk, oil,etc. 

Look for this recycle logo on your food packets, which helps keep your environment clean as the packet can be recycled. 

Jaivik Bharat: A sign of authentic organic foods. 

Is the Front of the Pack Completely Useless? 

Not at all! The front of the pack provides useful information about the product but it should not be the only thing you rely on when buying a food product. Here’s what it can tell you: 

Product Name and Type: Helps identify what the product and the category it belongs to. Vegetarian or Non-Vegetarian Symbol: Helps identify the product's dietary category. 

Nutritional Claims: Statements such as high-protein, low-fat, no added sugar, or high-fibre can help you identify specific product features. However, it should be verified using the nutritional information and ingredients list. 

Fortification Claims: Indicates whether nutrients such as iron, vitamin B12, or vitamin D have been added to the product.

Organic or Certification Marks: May indicate specific certifications or production standards. 

Net Quantity: Tells you how much product the package contains, helping you compare quantities and value for money. 

Images and Serving Suggestions: Show how the product may look when prepared or served, but the actual contents may differ from the picture. 

Key Takeaways: 

Food labels are not just information printed on a packet; they are tools that help you understand what you are buying and eating. 

Don't just read the packet—understand what's inside it. As your health deserves an informed choice, not an impulsive one. 

Choose according to your health needs: The best product depends on your health goals. There is no single “healthy” product that suits everyone. 

References: 

1. Food Safety and Standards Authority of India (FSSAI). How to Read Food Labels. https://www.eatrightindia.gov.in/how-to-read-label.jsp 

2. Food Safety and Standards Authority of India (FSSAI). Compendium: Labelling and Display Regulations, 2021. 

https://www.fssai.gov.in/upload/uploadfiles/files/Compendium_Labelling_Display_2309_2021 .pdf 

3. NDTV Food. What Is in Your Packaged Food? How to Read the Label for Hidden Sugar, Salt and Fats. 

https://food.ndtv.com/food-drinks/what-is-in-your-packaged-food-how-to-read-the-label-for-hi dden-sugar-salt-fats-11322028 

4. Food Safety and Standards Authority of India (FSSAI). Food Safety and Standards (Labelling and Display) Regulations, 2020, as amended. 

https://www.fssai.gov.in/ 

5. Pintola Oats- Ingredients list photograph used for illustrative purposes.

6. Slurp Cookies. Nutritional information label. Photograph of the product used for illustrative purposes.