Walk through any supermarket and you'll find hundreds of packaged foods claiming to be "healthy," "high in protein," "natural," or "low fat." While these claims may catch your attention, the most valuable information is usually found on the back of the pack.
Food labels help you understand what you're buying and can make it easier to compare products, choose ingredients that suit your preferences, and build healthier eating habits.
The good news is that you don't need to be a nutrition expert to read a food label. Once you know what to look for, it only takes a few seconds.
At The Kenko Foods, we believe informed choices begin with understanding what's inside the package, not just what's written on the front.
Why Food Labels Matter
Food labels help consumers:
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Compare similar products.
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Understand ingredients.
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Check nutrition information.
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Identify allergens.
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Make more informed purchasing decisions.
According to the Food Safety and Standards Authority of India (FSSAI), packaged foods sold in India must follow labelling requirements that provide important information to consumers.
What Information Is Found on a Food Label?
Most packaged foods in India include several key sections.
Let's look at each one.
1. Product Name
The product name tells you what the food actually is.
This helps distinguish between similar products, such as flavored snacks, breakfast cereals, or protein bars.
2. Ingredient List
The ingredient list is one of the most useful sections on the package.
Ingredients are listed in descending order by weight.
This means the ingredient listed first is present in the largest amount.
For example, if sugar appears near the beginning of the list, the product contains a relatively large proportion of added sugar.
A shorter ingredient list isn't always healthier, but familiar, recognisable ingredients are often easier to understand.
3. Nutrition Information Panel
The nutrition panel usually provides information about:
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Energy (calories).
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Protein.
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Carbohydrates.
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Total sugars.
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Added sugars, when declared.
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Fat.
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Saturated fat.
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Trans fat.
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Sodium.
These values are often listed per 100 g, per 100 ml, and sometimes per serving.
When comparing products, use the same basis, such as per 100 g, to make a fair comparison.
4. Serving Size
Many people overlook the serving size.
The nutrition values shown may represent one serving, while the package may contain two or more servings.
Always check:
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Serving size.
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Number of servings per pack.
This helps you understand how much you're actually consuming.
5. Vegetarian and Non-Vegetarian Symbols
In India, packaged foods display a simple symbol:
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🟢 Green dot for vegetarian products.
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🔴 Brown dot for non-vegetarian products.
These symbols make it easier for consumers to identify products that match their dietary preferences.
6. Allergen Information
Food labels often mention common allergens such as:
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Milk.
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Soy.
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Peanuts.
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Tree nuts.
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Wheat.
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Gluten.
If you have a food allergy or intolerance, always read this section carefully.
7. Manufacturing and Expiry Dates
Always check:
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Manufacturing date.
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Best before date.
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Expiry or use-by date, when applicable.
Freshness is an important part of food quality.
8. FSSAI Licence Number
Every compliant packaged food in India should display an FSSAI licence number.
This indicates that the food business is licensed or registered under the Food Safety and Standards Authority of India (FSSAI).
Common Marketing Claims Explained
Packages often feature statements such as:
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High protein.
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Source of fibre.
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Low fat.
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No added preservatives.
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Whole grain.
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Gluten free.
These claims can provide useful information, but they should be considered alongside the ingredient list and nutrition panel rather than on their own.
How to Compare Two Products
When choosing between similar products:
Compare the Protein Content
If protein is important to you, compare the amount per 100 g or per serving.
Look at Added Sugar
Compare total and added sugars where available.
Check Sodium
Some packaged foods contain more sodium than others.
Read the Ingredients
Two products may have similar nutrition values but very different ingredient lists.
Common Mistakes When Reading Labels
Looking Only at the Front of the Pack
The front highlights marketing messages.
The back provides detailed information.
Ignoring Serving Size
Nutrition values only make sense when you understand the serving size.
Assuming "Natural" Means Healthier
Marketing terms don't automatically reflect overall nutritional quality.
Comparing Different Serving Sizes
Always compare products using the same measurement, such as per 100 g.
Smart Tips for Everyday Shopping
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Read labels for new products.
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Compare similar brands before buying.
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Build most of your diet around whole foods.
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Choose packaged foods with ingredients you recognise.
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Keep healthy snacks ready for busy days.
On hectic schedules, products such as wholesome protein bars can be a practical option. Before buying, compare the ingredient list and nutrition information to choose one that matches your nutritional preferences.
Frequently Asked Questions
Why are ingredients listed in order?
Ingredients are listed from the highest quantity to the lowest quantity by weight.
What does "per 100 g" mean?
It allows you to compare different products fairly, regardless of serving size.
Should I only buy foods with short ingredient lists?
Not necessarily, but understanding the ingredients helps you make more informed decisions.
Is every packaged food unhealthy?
No. Many packaged foods can fit into a balanced diet. Reading labels helps you compare products and choose those that best meet your needs.
What is the FSSAI licence number?
It is a registration or licence number issued by the Food Safety and Standards Authority of India to compliant food businesses.
Final Thoughts
Reading food labels doesn't have to be confusing. Once you understand the basics, you can evaluate packaged foods with greater confidence and make smarter choices for yourself and your family.
Start by checking the ingredient list, nutrition panel, serving size, and FSSAI information. Over time, these small habits become second nature and make grocery shopping much easier.
Remember, the healthiest choice isn't always the product with the biggest claim on the front of the pack.
It's the one that gives you the information you need to make an informed decision.
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