How to Read a Nutrition Label: 7 Things to Check Before Buying Packaged Food

Nutrition labels provide useful information about what we eat, but understanding them can be confusing. From calories and sugar to fat, protein, and sodium, these details can help you compare products and make healthier food choices.

In India, packaged foods carry nutrition information on their labels under the Food Safety and Standards Authority of India (FSSAI) regulations. However, knowing how to interpret these numbers is just as important as reading them.

Here is a simple guide to understanding a standard nutrition label.

1. Check The Serving Size First

The serving size tells you the amount of food used to calculate the nutritional information on the label. It may be listed in grams, millilitres, or as a number of pieces.

For example, a packet of biscuits may contain two servings, even if you finish the entire packet in one sitting. If the label lists 150 calories per serving and you eat two servings, you consume 300 calories.

Also, check the number of servings per pack. A small-looking packet may contain more than one serving.

2. Understand The Calorie Count

Calories indicate how much energy food provides. Your daily energy needs depend on factors such as age, sex, body size, and physical activity.

The calorie count helps you understand how much energy you get from a particular serving. However, a low-calorie food is not automatically healthier than a higher-calorie option. Foods containing protein, fibre, vitamins and minerals can provide important nutrients even when they have more calories.

Consider the overall nutritional value rather than choosing a product based on calories alone.

3. Look At Carbohydrates, Sugar And Fibre

Carbohydrates provide energy and include starches, sugars and fibre. The label may list total carbohydrates, total sugars, added sugars and dietary fibre separately.

Total sugars include sugars naturally present in ingredients such as milk and fruit, as well as sugars added during processing. Added sugars are those added during manufacturing or preparation.

Excessive intake of added sugars can contribute to weight gain and increase the risk of dental problems. Compare similar products and choose options with less added sugar where possible.

Fibre supports digestion, helps prevent constipation and can improve fullness. Wholegrains, pulses, nuts and seeds are useful sources of fibre.

Also Read: 7 Potential Health Problems You May Face On A Vegetarian Diet

4. Check The Type And Amount Of Fat

Fat supplies energy and helps the body absorb vitamins A, D, E and K. However, the type of fat matters.

Nutrition labels may list total fat, saturated fat and trans fat.

• Total fat: The overall amount of fat in a serving.
• Saturated fat: Found in foods such as butter, ghee, and fatty meat, as well as some packaged products.
• Trans fat: Can be present in certain processed foods and is particularly harmful to heart health.

Regularly consuming too much saturated and trans fat can increase cardiovascular risk. When comparing similar products, look for lower saturated and trans fat content.

5. Pay Attention To Protein

Protein helps build and repair tissues and supports muscle health. It is found in foods such as pulses, dairy products, eggs, fish, meat, nuts and seeds.

Check the protein content if you are choosing a snack, breakfast cereal or meal replacement. However, a product marketed as high-protein is not necessarily healthy overall. Check its sugar, sodium, and saturated fat content as well.

6. Check Sodium And Salt Content

Sodium is an essential mineral, but consuming too much can raise blood pressure and increase the risk of cardiovascular disease.

Packaged snacks, instant noodles, sauces, soups and ready-to-eat meals can contain considerable amounts of sodium.

The World Health Organization recommends that adults consume less than 2,000 mg of sodium per day, equivalent to less than 5 g of salt. Remember that this includes sodium from all foods consumed throughout the day.

If a label lists sodium rather than salt, do not treat the two values as interchangeable.

7. Compare Nutrients And Check The Ingredients List

Use the nutrition information to compare similar products, ideally per 100 g or 100 ml. This makes comparisons easier when serving sizes differ.

Also, read the ingredients list. Ingredients are generally listed in descending order by weight, so those appearing first make up the largest proportions of the product.

Look for ingredients such as sugar, syrups, salt and fats, including when they appear under different names. Check allergen declarations if you have a food allergy.

Finally, do not rely only on claims such as ‘natural’, ‘multigrain’, ‘low-fat’ or ‘sugar-free’. Read the full label to understand what the product contains.

Final Word

Reading a nutrition label becomes easier with practice. Start by checking the serving size, calories, sugar, fat, protein, and sodium, then review the ingredients list. Comparing similar products can help you choose foods that better suit your nutritional needs and support a balanced diet.