How to Read Food Labels in India

Walk into any Indian supermarket and you will find thousands of packaged products, each with a label that is supposed to tell you exactly what you are eating. In practice, most of us ignore these labels or find them confusing. This guide will help you decode food labels step by step.

The Ingredient List

By regulation, every packaged food product in India must list its ingredients in descending order of quantity. The first ingredient makes up the largest portion of the product, and the last ingredient makes up the least. This ordering is one of the most important things to look for.

If sugar or any of its variants (sucrose, glucose syrup, high-fructose corn syrup, maltodextrin) appears in the first three ingredients, the product is likely very high in sugar regardless of what the front of the pack claims.

Similarly, watch for refined flour (maida) appearing before whole wheat or other whole grains. Many products marketed as "whole wheat" or "multigrain" actually contain more refined flour than whole grains.

The Nutrition Information Table

Indian food labels are required to display a nutrition information table showing values per 100g or per serving. Pay attention to:

• Serving size: Manufacturers sometimes use unrealistically small serving sizes to make nutritional values look better. Always check the serving size and compare it to how much you would actually eat.
• Total sugar: The World Health Organization recommends limiting added sugar to 25g per day. A single serving of many Indian packaged foods can contain 10-15g.
• Sodium: High sodium intake is linked to hypertension. The recommended daily limit is 2000mg. Many chips, namkeens, and instant noodles contain 500-800mg per serving.
• Trans fat: Even if the label says 0g trans fat, the product may contain up to 0.2g per serving under Indian labelling rules. Check the ingredient list for "partially hydrogenated" oils, which are a source of trans fat.
• Saturated fat: Keep total saturated fat under 13g per day. Fried snacks and baked goods often contain high levels.

FSSAI Mark and License Number

Every packaged food product sold in India must carry an FSSAI license number. This 14-digit number confirms the manufacturer is registered with the Food Safety and Standards Authority of India. The absence of this number is a red flag.

Best Before and Manufacturing Date

Always check both dates. The "best before" date indicates when the product will start to lose quality, not necessarily when it becomes unsafe. However, consuming products well past this date is not recommended, especially for dairy, meat, and ready-to-eat products.

Allergen Information

Indian regulations now require manufacturers to declare common allergens such as milk, nuts, wheat (gluten), soy, and eggs. This information is usually found below the ingredient list. If you or a family member has food allergies, always check this section.

Vegetarian and Non-Vegetarian Marks

The green dot in a green square indicates a vegetarian product. The brown dot in a brown square indicates a non-vegetarian product. This marking system is unique to India and is mandatory for all packaged foods.

Putting It All Together

Reading food labels takes practice, but it becomes faster over time. Start by checking the ingredient order, then look at sugar and sodium in the nutrition table, and finally verify the FSSAI mark. With these three checks, you can quickly assess whether a product is worth buying.