In today’s fast-paced world, grocery shelves are stacked with packaged foods promising everything from “low fat” to “immunity-boosting.” But how much of it is true? And more importantly—how can you, as a consumer, tell?
The answer lies in the food label—your first line of defense against misleading marketing. Whether it’s a packet of millet cookies, flavored yogurt, or ready-to-eat poha, understanding Indian food labels is key to choosing foods that actually support your health.
This guide will help you decode Indian food labels like a pro, demystify jargon, and identify red flags—so you can shop smarter, not harder.
1. What’s on a Food Label in India?
Every packaged food in India is governed by FSSAI (Food Safety and Standards Authority of India). According to their guidelines, a standard label should include:
- Product name
- FSSAI license number
- Net quantity
- Date of manufacture / Best before
- Nutritional information
- List of ingredients (descending order)
- Allergen declaration
- Veg/Non-veg symbol
- Storage instructions
- Customer care contact
🔗 Learn more: FSSAI Labelling Regulations
2. Reading the Ingredients List
Ingredients are listed in descending order by weight. So if sugar is listed second, it means it’s the second most abundant ingredient.
What to Watch For:
- “Sugar” by many names: Glucose, fructose, corn syrup, jaggery, maltodextrin, etc.
- Trans fats: Look for “partially hydrogenated oils”—a red flag!
- Preservatives & additives: Sodium benzoate, BHA, and artificial colors may affect long-term health.
- Whole vs refined: “Whole wheat flour” is better than “maida” (refined flour).
🔍 Pro Tip: Fewer ingredients usually mean less processing. If it reads like a science experiment, best to skip it.
3. Understanding the Nutrition Facts Table
This table breaks down the calories, macronutrients (carbs, fats, proteins), vitamins, and minerals per serving size.
Key Points to Check:
- Serving Size: Is it realistic? If a biscuit pack says 100 kcal per serving, but the pack contains 4 servings, you’re consuming 400 kcal if you eat it all.
- % Daily Values: Indicates how much a nutrient contributes to your daily diet based on 2,000 kcal intake.
- Sugar & Sodium: High sugar and salt are linked to diabetes and hypertension.
🔗 Recommended daily limits by WHO:
4. Misleading Health Claims to Watch Out For
Many food packages in India use marketing buzzwords to appear healthier than they are.
Common Misleading Claims:
- “No added sugar” – May still contain natural sugars or sugar alcohols
- “Whole grain” – Could still be made with refined flour unless “100% whole grain” is specified
- “Multigrain” – Doesn’t mean all grains are whole or healthy
- “Low fat” – May be high in sugar or sodium
- “Immunity booster” – No clear legal definition in India
👀 Always flip the pack and check the label. The front is for marketing, the back is for facts.
5. Color Codes & Veg/Non-Veg Symbols
Indian food labels are also color-coded:
- Green dot in a green square: Vegetarian
- Brown dot in a brown square: Non-vegetarian
Recently, the FSSAI has also introduced color-coded labels for high fat, sugar, and salt (HFSS) foods, especially in processed snacks and beverages.
6. What is “Fortified” Food?
Many Indian foods today are fortified with nutrients like iron, folic acid, and vitamin B12—especially staples like milk, rice, and salt.
Fortification helps fight nutritional deficiencies but isn’t a replacement for a balanced diet.
Look for the +F logo, which stands for FSSAI-approved food fortification.
7. How to Choose Smarter: Healsome’s Label-Reading Checklist
✅ Check the ingredients list first
✅ Choose products with minimal or natural additives
✅ Look for fiber-rich and low-sugar options
✅ Beware of “serving size” tricks
✅ Avoid synthetic color codes (E110, E102, etc.)
✅ Prioritize whole grains and cold-pressed oils
✅ Cross-check claims like “natural,” “organic,” and “low calorie”
Why It Matters
Reading labels isn’t about calorie counting—it’s about conscious consumption. With rising cases of diabetes, obesity, and lifestyle-related disorders in India, knowing what goes into your food can literally be life-changing.
At Healsome, transparency is non-negotiable. That’s why we proudly:
- Avoid artificial flavors and preservatives
- Clearly mention sourcing and serving sizes
- Offer honest, science-backed nutrition info
Because you deserve to know what’s on your plate.
Final Thoughts: Empower Your Plate
A little label literacy goes a long way. Don’t let confusing claims or clever branding mislead your health decisions. Flip that packet, scan the label, and decide for yourself.
“Let food be thy medicine,” said Hippocrates.
We say, let food labels be your first prescription.