Packaged foods can look healthy because the front of the packet says “high protein”, “multigrain”, “natural” or “baked”. Those words alone do not tell you how much energy, sugar, salt or protein you will actually consume. A quick look at the nutrition panel and ingredient list gives you a more useful picture.
This practical guide explains how to compare packaged foods commonly found in Indian shops. It is educational information, not a personalised medical diet plan.
1. Start with serving size and the amount you actually eat
First check whether the nutrition values are listed per 100 g, per 100 ml, per serving or per pack. Then check how many servings the pack contains. A serving printed on a label is a reference amount; it may be smaller than the portion you usually eat.
Example: Suppose a snack label lists 120 kcal per 30 g serving and the packet contains 90 g. If you eat the entire packet, that is three servings, or about 360 kcal. The arithmetic is 120 × (90 ÷ 30). This is an illustrative example, not the nutrition value of a specific product.
When comparing two similar products, use the same basis—often per 100 g or per 100 ml—so that a smaller serving size does not make one product look better by itself.
2. Understand the main nutrition numbers
Energy (kcal)
Energy indicates how much food energy the stated amount provides. It is not a quality score: foods with different nutrient profiles can provide similar calories. Consider energy alongside portion size, protein, fibre where listed, fats and your overall eating pattern.
Protein
Protein contributes to growth and maintenance of body tissues. Compare the grams of protein in equal amounts of similar foods. A “high protein” claim does not automatically make a product the best everyday choice; also review its sodium, sugar, saturated fat, price and ingredients.
Total sugars and added sugars
Total sugars and added sugars are not identical. Total sugars can include sugars naturally present in ingredients such as milk or fruit, while added sugars are added during processing or preparation. Read the exact terms used on the package and compare similar products. Do not assume that “jaggery”, “honey” or a different sweetener makes a sweetened product sugar-free.
Total fat, saturated fat and trans fat
Fat provides energy and has important functions in the diet. The type and amount matter too. Compare saturated fat and trans fat where declared, and avoid judging a product by total fat alone. A lower-fat label is not proof that a product is healthier overall.
Sodium and salt
Sodium is often present in savoury snacks, instant noodles, sauces, seasoning mixes and ready-to-eat foods. Compare sodium values on the same basis and consider how much of the packet you eat. If you have been advised to restrict sodium because of a medical condition, follow your clinician’s guidance rather than relying on a general online target.
3. Read the ingredient list—not just the front of the packet
Look at the ingredients to understand what the food is made from. The order and naming of ingredients are governed by applicable labelling rules, so use the list as a practical clue, not as a complete health rating. Check for ingredients relevant to your needs, including allergens and sources of added sweeteners or salt.
For products marketed as whole grain or multigrain, check which grains are actually listed. “Multigrain” means more than one grain; by itself, it does not guarantee that the product is predominantly whole grain or higher in fibre.
4. A simple comparison example
Imagine you are choosing between two savoury snacks. The figures below are fictional and only demonstrate how to compare labels.
| Per 100 g | Snack A | Snack B |
|---|---|---|
| Energy | 430 kcal | 410 kcal |
| Protein | 8 g | 11 g |
| Total sugars | 5 g | 3 g |
| Sodium | 650 mg | 780 mg |
Snack B has more protein and less total sugar in this fictional example, but it also has more sodium. Which is more suitable depends on the portion you eat, the full ingredient list, other nutrients, price and your individual needs. There is no single number that determines the “healthiest” snack.
5. Treat marketing claims as a starting point
- “No added sugar”: Read the nutrition panel and ingredients; it does not necessarily mean the food contains no naturally occurring sugars.
- “Baked”: This describes a preparation method, not the full nutrition profile.
- “Natural” or “traditional”: These words do not replace checking the ingredients and nutrition information.
- “Multigrain”: Check which grains are used and whether whole grains are included.
- “Light”: Check what the claim refers to and compare the full label with a similar product.
Food claims have regulatory definitions and requirements. If a claim seems confusing, consult official Food Safety and Standards Authority of India (FSSAI) resources rather than assuming the front-of-pack wording tells the whole story.
6. A quick shopping checklist
- Check the serving size and total number of servings in the pack.
- Compare similar products per 100 g or 100 ml.
- Look at energy, protein, sugars, saturated fat and sodium.
- Read the ingredients and check allergens relevant to you.
- Consider the portion you will realistically eat and how the food fits into your usual meals.
- Compare price and convenience as well as nutrition.
7. Where to find reliable information
- FSSAI Eat Right India: How to Read a Label explains serving size, net weight and nutrition information.
- FSSAI: Labelling and Display Regulations and amendments is the official source for current regulatory documents.
- ICMR–National Institute of Nutrition: Dietary Guidelines for Indians (2024) provides broader guidance on balanced eating and food choices.
Regulations can change, so check the current official documents for legal requirements. This article is a consumer education guide, not a substitute for professional nutrition or medical advice.
Frequently asked questions
Should I always choose the product with fewer calories?
No. Calories are only one part of the label. Compare portion size, protein, sugars, fats, sodium, ingredients and your overall dietary needs.
Is a “high protein” snack automatically healthy?
No. Check the amount of protein per realistic serving and review the rest of the nutrition panel, ingredients and portion size.
Is “no added sugar” the same as “sugar-free”?
No. The terms can mean different things. Read the nutrition panel and ingredient list and check the applicable product claim rules.
What if I have diabetes, kidney disease or high blood pressure?
Your food choices may need to reflect your individual care plan. Ask your doctor or registered dietitian how to interpret labels for your condition, especially when advice about carbohydrate, potassium, phosphorus or sodium needs to be personalised.
Editorial note: This guide is based on the official public resources linked above. Product labels and regulations may change; readers should check the current package and official guidance.