Lesson 1 of 6
How to read a nutrition label
Direct answer: Read a nutrition label in five steps. Check the serving size first, then energy in kcal, then the nutrients you care about (protein, carbohydrate, sugars, fat, fibre, sodium), then the ingredients list, and only then the claims on the front. Use the per 100g column when you compare foods.
What is on an Indian nutrition label?
Under FSSAI's Labelling and Display Regulations, 2020, packaged foods carry a nutrition information panel. It shows energy and key nutrients per 100g or 100ml, and usually per serve too. You will also find the ingredients list, allergen information, the veg or non-veg mark, and the FSSAI licence number.
Why should I check the serving size first?
Every "per serve" number depends on it. If a pack holds three serves and you eat the whole pack, multiply by three. Lesson 2 covers this in detail.
Which nutrients should I look at?
Start with what matters for your day: protein and fibre if you want a filling snack, sugars and sodium if you are watching them. Lesson 3 explains total vs added sugar.
Where do the ingredients fit in?
The numbers tell you how much; the ingredients tell you what. They are listed by weight, largest first. See Lesson 4.
Should I trust the claims on the front?
Treat them as a prompt to check the back. FSSAI sets conditions for claims, but the panel is where you confirm them. See Lesson 5.
Try it
Pick one pack in your kitchen and walk the five steps. It takes under a minute once you know the order.
FAQ
What is the first thing to check on a food label?
The serving size, because every per-serve value depends on it.
Is per 100g or per serve better?
Per 100g for comparing products; per serve for what you actually eat.
Where is the FSSAI number?
On the pack, usually near the manufacturer details, with the FSSAI logo.
Sources
- FSSAI, Food Safety and Standards (Labelling and Display) Regulations, 2020 — fssai.gov.in
- FSSAI, Food Safety and Standards (Advertising and Claims) Regulations, 2018 — fssai.gov.in
- ICMR-NIN, Dietary Guidelines for Indians, 2024 — nin.res.in
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Food Labels: all 6 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.