How to Read Nutrition Labels in India: A No-BS Guide

India's packaged food market is worth over ₹4.2 lakh crore, and FSSAI regulations require every product to display nutrition information. But most consumers don't know how to read these labels. This guide will change that.

Serving Size: The First Trick

Companies often use unrealistically small serving sizes to make their numbers look better. A protein bar might list 'per 20g serving' when the entire bar weighs 60g. Always check the 'per 100g' column for apples-to-apples comparison. At Known Buds, we list both per-serving (50g) and per-100g values.

The Sugar Trap

Look for 'Added Sugar' separately from 'Total Sugar'. Total sugar includes naturally occurring sugars from ingredients like cocoa and fruits. Added sugar is what the manufacturer deliberately puts in. FSSAI now mandates this distinction. Known Buds Chocolate Protein Oats has 10g added sugar per 100g (from brown sugar) — compared to 25-35g in most chocolate cereals.

Protein Quality Matters

A label saying '10g protein' means nothing if the protein source is low-quality. Look for specific protein sources: whey protein isolate, soy protein isolate, or pea protein are complete proteins. 'Cereal protein' or unnamed protein sources are often incomplete.

What FSSAI Numbers Mean

Every packaged food in India must have an FSSAI license number (14 digits). This confirms the product is manufactured in a facility that meets food safety standards. Always verify this number — you can check it on the FSSAI website.

Red Flags to Watch For

• 'Natural flavour' that isn't specified (could be anything)
• Maltodextrin listed high on the ingredients list (cheap filler, spikes blood sugar)
• 'Fortified' claims without specifying amounts
• 'No added preservatives' when the product contains INS 320 or similar (these ARE antioxidant preservatives, just disclosed differently)
• Serving sizes that don't match how you'd actually eat the product

The Bottom Line

Read labels per 100g, check for added sugars, verify protein sources, and always look for the FSSAI number. A few minutes of label reading can save you from years of eating products that don't match their marketing claims.