Key takeaways
- Use the ingredient list and nutrition table together; neither answers every question alone.
- Compare similar foods on the same per-100 g or per-100 ml basis, then check your portion.
- No added sugar does not mean carbohydrate-free and multigrain does not establish whole-grain content.
To compare packaged foods in India, turn the pack around and read the ingredients, nutrition information and serving size together. A claim on the front is a starting point for a question, not the answer.
The most useful skill is comparison. You do not need to decide whether every ingredient is good or bad. You need enough information to choose between products you would actually buy and understand the amount you expect to eat.
Ask what the food is made from
Ingredients are generally listed in descending order by weight under FSSAI labelling rules. If refined flour is first, a multigrain label does not mean that whole grains are the main ingredient. An ingredient list can show order without telling you an exact percentage unless the label supplies it.
Read claims alongside the full formulation. Honey, jaggery and syrups can contribute sugars. Maltodextrin is a carbohydrate ingredient, but calling it simply another name for sugar is inaccurate; its presence does not map neatly to the added-sugar line. Precision matters more than building a long list of ingredients to fear.
Put the two tables on the same basis
A small serving can make almost any number look small. Compare similar products using the same per-100 g or per-100 ml basis where provided. Then calculate what your usual portion contributes. For example, a product with 12 g of a nutrient per 100 g provides 6 g in a 50 g portion. That is arithmetic, not a product recommendation.
The FSSAI labelling FAQ helps explain how required information is presented. Check the current label rather than relying on an old screenshot: manufacturers can reformulate products.
Match the comparison to your need
For a regular snack, you might compare fibre, protein, added sugars, saturated fat and sodium alongside cost and taste. You do not need a single score that ranks every food. A sports drink and a breakfast cereal serve different purposes, so their tables should not be compared as though they are substitutes.
No added sugar also does not mean free from naturally occurring sugars or other carbohydrate. People managing diabetes need the broader context of the product and portion.
Practise on one repeat purchase
Choose something you buy often and compare two or three realistic options. Photograph the tables if that makes the numbers easier to read. Keep allergy information, storage directions and the date label in the decision too. The reward is a more informed regular purchase, not a pantry divided into virtuous foods and forbidden ones.
| Look at | Question it answers |
|---|---|
| Ingredient list | What is this mainly made from? |
| Per-100 g or per-100 ml values | How does it compare with similar foods? |
| Your likely portion | How much will I actually consume? |
| Allergen and storage information | Is it suitable and how should I keep it? |
Sources and further reading
This article provides education. A qualified clinician can interpret your results and advise on diagnosis or treatment. Read our editorial approach.
Make this useful for your own routine
Compare the support available for your food, movement, sleep and health goals.
Compare Morf programs