Archive · 9 Oct 2026
How to read food labels beyond front-of-pack health claims
Food packages often show short claims such as “high in protein” on the front.
Those words may not tell you everything about the food.
Turn the package over to find the ingredients and nutrition table.
Check whether the numbers are for one serving or for 100 grams.
A serving size is a measuring guide, not an instruction about how much to eat.
On the example soya chunks label, 25 grams has about 89 calories and 13.3 grams of protein.
“No added sugar” does not always mean there is no sugar at all.
Checking sugar, salt, fats, and other details can help you understand what you are buying.
Experts recommend checking the ingredients list and nutrition table instead of relying only on claims displayed on the front of a package.
Check whether nutrition figures apply per serving, per 100 grams, or another stated quantity; serving size is a reference, not a recommendation.
Nutrela Soya Chunks list 354.14 calories and 53.19 grams of protein per 100 grams; a 25-gram portion provides about 89 calories and 13.3 grams of protein.
The product lists 7.18 grams of total sugars but zero added sugar per 100 grams, showing that “no added sugar” does not mean sugar-free.
Nutrition labels can also help consumers check calories, carbohydrates, fats, sodium, and percentage contributions to recommended daily intake.
- Who
- Food shoppers, with guidance from nutritionist Sonal Nakra and lab founder and CEO Ashwin Bhadri.
- What
- The article explains how to interpret food-package claims, ingredients lists, nutrition tables, serving sizes, and daily-intake percentages.
- When
- Amid recent FSSAI action over misleading food claims and unsafe or substandard products; no specific date is given.
- Where
- On packaged foods sold in India.
- Why
- Front-of-package claims may not provide a complete picture of a product’s ingredients or nutritional content.
- Example product
- Nutrela Soya Chunks
- Label serving size
- 25 grams; the 200-gram packet lists eight servings.
- Energy and protein per 100 grams
- 354.14 calories and 53.19 grams of protein.
- Approximate nutrition per 25 grams
- 89 calories and 13.3 grams of protein.
- Sugar per 100 grams
- 7.18 grams total sugars and zero added sugar.
- Other listed amounts per 100 grams
- 33.5 grams carbohydrates, 0.82 grams total fat, no more than 0.19 grams saturated fat, zero trans fat, and 8 milligrams sodium.
- WHO sodium guidance
- The article says the World Health Organisation recommends adults consume less than 2,000 milligrams of sodium per day.