How to Read Nutrition Labels on Packaged Foods in India
A step-by-step guide to the label on a packet of biscuits, namkeen or cereal: serving size, energy, sugar, fat, salt, the ingredient list and the claims on the front.
HealthyDietDaily Editorial Team · · Updated
Biscuits, namkeen, breakfast cereals, instant noodles, juices and ready-to-eat snacks are part of many Indian kitchens. Their packets carry a lot of information, but the front of the pack is designed to sell, while the back tells you what is actually inside. Learning to read the back takes a minute and can change what goes into your trolley.
Step 1: Start with the serving size
The nutrition table usually shows values per 100 g (or 100 ml) and often per serving. The serving size is set by the manufacturer and may be smaller than what you actually eat. A packet of namkeen might list a serving as 30 g while the whole packet is 150 g.
Tip: use the per 100 g column to compare two products, and the per serving column, adjusted for how much you really eat, to judge one product.
Step 2: Check energy
Energy is shown in kilocalories (kcal). Compare similar products per 100 g. Foods that are high in energy but low in protein and fibre, such as fried snacks and biscuits, are easy to overeat.
Step 3: Look at sugar
The table may show total sugars and, on some labels, added sugars. Keep free sugars, those added to foods plus sugars in honey, syrups and juices, low. Breakfast cereals, flavoured yoghurts, health drinks and juices can contain more sugar than people expect.
Sugar also hides in the ingredient list under other names: glucose, fructose, sucrose, invert syrup, corn syrup, maltodextrin, honey and jaggery.
Step 4: Look at fat, especially saturated and trans fat
Saturated fat is best kept limited and trans fat avoided as far as possible. On labels, look for:
Total fat and saturated fat per 100 g.
Trans fat, which should be as close to zero as possible.
Ingredients such as partially hydrogenated vegetable oil or vanaspati, which can be sources of trans fat.
Step 5: Look at salt or sodium
Indian labels often list sodium rather than salt. Salt is roughly 2.5 times the sodium figure, so 400 mg of sodium is about 1 g of salt. Adults should aim for less than 5 g of salt (under 2,000 mg sodium) a day. Namkeen, instant noodles, soups, sauces and pickles can be very high.
A quick way to judge "high" and "low"
These simple thresholds per 100 g are a helpful rule of thumb:
| Per 100 g | Low | High |
|---|---|---|
| Fat | 3 g or less | more than 17.5 g |
| Saturated fat | 1.5 g or less | more than 5 g |
| Sugars | 5 g or less | more than 22.5 g |
| Salt | 0.3 g or less | more than 1.5 g |
They are a rule of thumb, not Indian law, but they help you spot products that are clearly high in sugar, fat or salt.
Step 6: Read the ingredient list
Ingredients are listed from the largest amount to the smallest. If sugar, refined flour (maida) or oil appear in the first few, they make up a large part of the product. A "whole wheat" biscuit whose first ingredient is refined wheat flour is mostly refined.
Step 7: Check the other marks
Vegetarian or non-vegetarian mark: a green symbol for vegetarian and a brown one for non-vegetarian food.
Allergen information: look for milk, nuts, soy, wheat (gluten) and others if anyone in your family has an allergy.
Best before or use by date and storage instructions.
Manufacturer details and licence number.
Be careful with front-of-pack claims
Words like "natural", "multigrain", "baked not fried", "no added sugar" or "high protein" can be true and still describe a product that is high in salt, sugar or fat. Always check the table and ingredients behind the claim.
Putting it together in the shop
Compare two similar products using the per 100 g column.
Choose the one with less sugar, saturated fat and sodium, and more fibre and protein.
Check the first three ingredients.
Consider whether a home-made alternative would be simpler. Our homemade snacks is a good place to start.
A note on safety
If you or a family member has a food allergy, coeliac disease, diabetes, high blood pressure or kidney disease, labels matter even more; ask a doctor or registered dietitian which values to watch. See our medical disclaimer.
Frequently asked questions
Is "no added sugar" the same as sugar-free?
No. A "no added sugar" product can still contain natural sugars, for example from fruit or milk. Check the total sugars on the label.
How do I convert sodium to salt?
Multiply sodium by about 2.5. For example, 600 mg of sodium is about 1.5 g of salt.
Are baked snacks always healthier than fried ones?
Not always. Baked snacks can still be high in salt, sugar or fat. Compare the labels.
Key takeaways
Compare products per 100 g, watch sugar, saturated and trans fat and sodium, read the first few ingredients, and do not rely on front-of-pack claims. For everyday choices that need no label at all, see our Indian food guide, and get a personal plan from the free assessment.