How to Read Food Labels in India

How to Read Food Labels in India — A Complete Guide

Every packaged food product you pick up at the grocery store carries a label that tells you exactly what you are eating. The problem is that most shoppers never read it, and the ones who do often find it confusing. In India, food labelling is regulated by the Food Safety and Standards Authority of India (FSSAI), and understanding these labels can help you make healthier, safer, and more cost-effective choices.

This guide from Laxi Super Mart teaches you to decode every element of an Indian food label — from the FSSAI logo to the fine print on the nutrition table.

Why Food Labels Matter

Reading food labels is not just for health-conscious people. It helps you:

• Avoid allergens that could cause serious reactions
• Compare products to get better value for money
• Identify genuinely healthy products versus clever marketing
• Check for freshness and shelf life
• Ensure the product meets Indian food safety standards
• Make informed choices for family members with dietary restrictions

The FSSAI Logo and License Number

The first thing to look for on any packaged food is the FSSAI mark:

• It appears as a triangular logo with the text "FSSAI" and a 14-digit license number.
• This number confirms the manufacturer is registered with India's food safety authority.
• You can verify the license number on the FSSAI website (foscos.fssai.gov.in).
• Never buy food products without the FSSAI mark. It is a legal requirement for all packaged food in India.

What the FSSAI Number Tells You

The 14-digit number contains encoded information:

1. First 2 digits: Type of license (state or central)
2. Next digits: State code and year of registration
3. Remaining digits: Unique manufacturer identification

Vegetarian and Non-Vegetarian Symbols

Indian law mandates a clear symbol on the front of every food package:

This symbol must be prominently displayed and is one of the most useful quick-check features of Indian food labels.

The Ingredients List — Most Important Section

The ingredients list is where the real information lives. Here is how to read it:

Rule 1: Ingredients Are Listed in Descending Order

The first ingredient is what the product contains the most of, by weight. If you are buying a "fruit juice" and the first ingredient is water, followed by sugar, and fruit pulp is third — the product is mostly water and sugar, not fruit.

Rule 2: Watch for Hidden Sugars

Sugar goes by many names on Indian food labels:

• Sucrose, glucose, fructose
• High fructose corn syrup (HFCS)
• Maltose, dextrose, maltodextrin
• Invert sugar, cane juice
• Jaggery, honey, molasses (still sugars, even if "natural")

A product may claim "no added sugar" but contain fruit juice concentrates, maltodextrin, or honey — all of which are forms of sugar. Always check the ingredients list, not just the front-of-pack claims.

Rule 3: Fewer Ingredients Is Usually Better

Whole foods and minimally processed products tend to have shorter ingredients lists. Compare two peanut butter labels:

• Good: Roasted peanuts, salt.
• Avoid: Roasted peanuts, sugar, hydrogenated vegetable oil, salt, emulsifier (E471), flavouring.

Rule 4: Know the Additives

Common additives in Indian packaged foods:

The Nutrition Information Table

FSSAI mandates a nutrition table on most packaged foods. Here is how to read it:

Key Values to Check

1. Serving Size: All values are given per serving, not per pack. A pack of chips may list 150 calories per serving, but the pack might contain 3 servings — so the total is 450 calories.
2. Energy (kcal): Total calories per serving. Average adults need 1,800–2,200 kcal per day.
3. Total Fat: Look for low saturated fat and zero trans fat. Trans fat is the most harmful type.
4. Sugar: Below 5 g per serving is reasonable. Above 15 g per serving is high.
5. Sodium: Below 300 mg per serving is moderate. Indian diets tend to be high in sodium already.
6. Protein: Higher is generally better, especially in products marketed as healthy.
7. Fibre: Higher is better. Most Indians do not get enough dietary fibre.

Percentage Daily Value (%DV)

Some products show %DV, which tells you how much of your daily requirement a serving provides. As a rule of thumb:

• 5% DV or less = Low (good for fat, sodium, sugar)
• 20% DV or more = High (good for fibre, protein, vitamins)

Date Codes — Manufacturing and Expiry

Indian food labels show two critical dates:

• Date of Manufacture / Packaging: When the product was made.
• Best Before / Use By: The last recommended date for consumption.

Best Before vs. Use By

At Laxi Super Mart, our staff regularly rotates stock to ensure the freshest products are always available. If you ever find a product past its best-before date, bring it to the attention of any staff member.

Misleading Marketing Claims to Watch For

Food marketing in India uses several terms that sound healthy but may not mean what you think:

• "Natural": Not regulated in India. Any product can claim to be natural.
• "No Added Sugar": May still contain natural sugars, fruit concentrates, or artificial sweeteners.
• "Multigrain": Does not mean whole grain. Multiple refined grains are still refined.
• "Light" or "Lite": Could mean lighter in colour, taste, or texture — not necessarily fewer calories.
• "Fortified": Genuinely useful — means essential nutrients have been added (e.g., iron-fortified atta).
• "Organic": Must carry a valid certification (India Organic, USDA Organic, etc.) to be genuine.
• "Sugar-Free": Contains less than 0.5 g sugar per serving but may use artificial sweeteners.

Allergen Information

FSSAI requires common allergens to be declared on food labels. Look for statements like:

• Contains: Milk, Wheat, Soy, Nuts, Peanuts
• May contain traces of: Gluten, Tree Nuts, Sesame

This is critical for families with members who have food allergies. Always check, even on products you have bought before — manufacturers sometimes change formulations.

Special Labels and Certifications to Know

Beyond the basic FSSAI mark, several other certifications appear on Indian food products. Understanding them helps you make more informed choices:

Agmark — The Forgotten Quality Standard

While FSSAI ensures safety, Agmark ensures quality. Products like ghee, honey, and spices with an Agmark certification have been tested for purity and graded accordingly. For example, Agmark-certified ghee is graded as Special, General, or Standard based on its purity and moisture content. When choosing between two ghee brands at the same price point, prefer the one with an Agmark certification.

Reading Labels on Common Indian Products

Let us apply these skills to products you buy regularly:

Cooking Oil

Check for the type of oil extraction — "cold-pressed" or "kachi ghani" retains more nutrients than "refined" oil. Also look for the fatty acid composition: higher MUFA (monounsaturated fatty acids) content is generally healthier. Many oils now display their smoke point, which tells you the maximum cooking temperature before the oil starts degrading.

Atta (Wheat Flour)

Look for "whole wheat" or "100% atta" — some brands mix maida (refined flour) with atta. Check the fibre content: genuine whole wheat atta should have at least 2–3 g of fibre per 100 g. Brands like Aashirvaad, Pilsbury, and Nature Fresh are widely available at Laxi Super Mart and provide clear nutritional labelling.

Packaged Milk

The label shows fat content (full cream, toned, double toned, or skimmed), protein per serving, and whether the milk is pasteurised or UHT (ultra-high temperature) treated. UHT milk has a longer shelf life but tastes slightly different from fresh pasteurised milk. Choose based on your family's preference and consumption speed — if you finish a litre in a day, fresh pasteurised is fine; if you need it to last, UHT is practical.

Practical Exercise — Compare Two Products

Next time you visit Laxi Super Mart, try this exercise with any two competing brands:

1. Compare the ingredients list — which has fewer and more recognisable ingredients?
2. Check the nutrition table — which has less sugar, less sodium, and more protein?
3. Look at the serving size — is one brand using a smaller serving size to make the numbers look better?
4. Verify the FSSAI number on both products.
5. Compare the price per unit weight (check the MRP and net weight).

This five-step comparison takes under two minutes and dramatically improves your shopping decisions. Over time, it becomes second nature.

For more shopping wisdom, explore our beginner's grocery shopping guide and our guide to choosing the right cooking oil. Informed shoppers are healthier shoppers — and Laxi Super Mart is committed to helping you make the best choices for your family.

Laxi Mart Editorial

The Laxi Mart Editorial team brings you the latest insights on grocery shopping, product guides, and smart living tips from India's trusted supermarket chain with 85+ stores across Rajasthan.