Serving size on food labels, explained

Direct answer: Serving size is the amount of food the manufacturer uses for the "per serve" column on the label. It is not a recommendation of how much to eat. Check how many serves are in the pack, compare that with what you actually eat, and scale the numbers up or down to match.

What is the difference between per 100g and per serve?

Per 100g (or 100ml) is a fixed reference, so it lets you compare any two foods. Per serve is the brand's chosen portion. FSSAI's 2020 labelling rules ask for nutrition values per 100g or 100ml, and per serve where serve size is declared.

Is the serving size how much I should eat?

No. It is a reference amount. How much you need depends on you; Snacademy's Module 5 covers portions.

How do I work out what I actually ate?

Divide what you ate by the serve size, then multiply each per-serve value by that number. Ate two serves? Double every number.

Why do serving sizes vary between brands?

Brands choose their own serve size, so two similar foods can show very different per-serve numbers. That is why per 100g is the fair comparison (Lesson 6).

Try it

Find a multi-serve pack, such as biscuits or namkeen. How many serves does it contain? How many did you eat last time?

FAQ

What does "servings per pack" mean?

How many reference portions the pack holds.

Do single-serve snacks need maths?

Rarely; if one pack is one serve, per serve equals the whole pack.

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