Decoding an Indian Nutrition Label

Ever Looked around a grocery shopping and grabbed a snack based on buzzwords like “low-fat” or “natural,” only to skip the tiny nutrition label on the back? You’re not alone!
In today’s world of rising health concerns like obesity, diabetes, and PCOS, knowing what’s really in your food is no longer optional it’s essential. But many consumers find nutrition labels hard to read or hidden altogether. 

According to FSSAI (2022), all packaged foods must display nutritional information, but interpretation remains a barrier due to poor visibility and Complicated words. This blog aims to break it down, so the next time you pick up a pack, you’ll know exactly what you're getting to start with what's on the front. Because being informed is not just smart, it's a right. This blog breaks down how to read Indian nutrition labels easily and accurately. From key nutrients to serving sizes and FSSAI’s labelling guidelines it’s everything you need to make informed choices in seconds.

Nutrition labels may seem like small boxes of text, but they answer some of the most important questions about what you’re putting into your body:

1. How many calories are in a serving?
2. What nutrients does it contain macros like protein, fat, and carbs, and micros like vitamins and minerals?
3. Is there sugar especially hidden kinds or high sodium levels you should know about especially for people who suffering from diabetes and hypertension?
4. What’s really inside the food, beyond the marketing?

The Food Safety and Standards Authority of India (FSSAI) mandates that all packaged food carry standardized nutrition labels, tested and verified through government-recognized labs. As of 2022, there’s a push for Front-of-Pack Nutrition Labelling (FOPNL) to bring key information like calories, saturated fat, total sugar, and sodium to the front of the package, where it’s easy to see and use. https://thecsrjournal.in/supreme-court-orders-new-front-pack-food-labels/ 

Yet, despite these mandates, many brands continue to place critical health information on the back, in small fonts, or using confusing terms. That’s why this blog focuses on decoding nutrition labels and helping you become a more informed shopper, one label at a time.

Understanding a Nutrition Label: What Does It Contain?

A nutrition label is more than just numbers on the back of a packet   it’s your first tool for understanding what you're really consuming. According to the Food Safety and Standards Authority of India (FSSAI, 2022), all packaged foods must display the following information either per 100g or per serving size:

• Serving Size: The recommended quantity of food typically consumed at once.
• Energy (kcal): The number of calories the food provides to you.
• Protein: A nutrient that helps build and repair muscles and tissues.
• Total Fat (incl. saturated & trans-fat): The total fat content, including unhealthy fats that may increase heart risk.
• Total Carbohydrates (incl. sugars) & Fiber: The total carbs providing energy, including natural and added sugars.
• Sodium: The amount of salt, which affects blood pressure when consumed in excess.
• Micronutrients (if fortified): Added vitamins or minerals like iron or calcium that support overall health.
  (Source: FSSAI, 2022 – www.fssai.gov.in)

These components are meant to help consumers assess how a particular product fits into their daily dietary needs. However, despite being mandated, many consumers struggle to understand or interpret these values effectively.

Pictures are for reference only

Common Pitfalls in Packaged Food Labelling

Despite rising nutrition awareness, the food industry still faces several labelling challenges:

• Back-of-pack placement hides vital health information.
• Small, crowded text reduces readability and consumer engagement.
• Unrealistic serving sizes mislead consumers.
• Nutritional buzzwords like “low fat” or “high protein” are used without context or quantification.

 According to the US Institute of Medicine (2004) and echoed in public health reports across India, these issues can lead to poor dietary decisions, particularly among urban Indian consumers already facing arise in obesity, diabetes, and lifestyle diseases.
Source

As part of the FSSAI’s 2022 mandate under the Eat Right India movement, there's a strong push for Front-of-Pack Nutrition Labelling (FOPNL) to curb rising consumption of HFSS (High Fat, Sugar, Salt) foods.

At Prolicious, we go beyond compliance by setting new benchmarks in honest and consumer-first labelling. We implement Front-of-Pack Nutrition Labelling (FOPNL) by clearly displaying calories, protein, and fiber right on the front of the pack for empowering consumers to make informed choices quickly. We also ensure realistic, transparent serving sizes, where one pack equals one serving with no hidden details, encouraging responsible snacking and portion control.

Conclusion

Nutrition labels are more than just a regulatory formality they are essential tools that help consumers make informed dietary choices. With rising concerns around obesity, diabetes, and other lifestyle-related diseases, clear and accessible labelling is critical. Supporting the FSSAI’s 2022 guidelines, including Front-of-Pack Nutrition Labelling (FOPNL), realistic serving sizes, and transparent nutrient disclosure, ensures that consumers are empowered to choose better, eat smarter, and take charge of their health with confidence.

References (APA Format)

1. Food Safety and Standards Authority of India. (2022). Guidelines on Front-of-Pack Nutrition Labelling (FOPNL). Retrieved from https://www.fssai.gov.in
2. Institute of Medicine (US) Committee on Use of Dietary Reference Intakes in Nutrition Labeling. (2004). Guiding Principles for Nutrition Labeling and Fortification. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK208880/
3. HDFC Ergo. (2023). Understanding Nutritional Food Labels. Retrieved from https://www.hdfcergo.com/health-insurance/wellness-corner/understanding-nutritional-food-labels
4. Food Safety and Standards Authority of India. (2022). Guidelines on Front-of-Pack Nutrition Labelling (FOPNL). Retrieved from https://www.fssai.gov.in
5. Stender, S., Dyerberg, J., & Astrup, A. (2010). High levels of industrially produced trans fat in popular fast foods. New England Journal of Medicine, 354(15), 1650–1652. https://pubmed.ncbi.nlm.nih.gov/20338284/
6. Harvard T.H. Chan School of Public Health. (n.d.). Reading Food Labels. Retrieved from https://nutritionsource.hsph.harvard.edu/food-label-guide/