Every packet of food sold in India carries a label. Reading it can help you choose healthier foods, avoid allergens and check if a product is safe. The rules for food labels are set by the Food Safety and Standards Authority of India (FSSAI). Here is a simple guide.
Vegetarian and non vegetarian logos
- A green square with a green dot means the food is vegetarian.
- A brown square with a brown triangle means it is non vegetarian.
These logos must be clearly shown on the front of the pack.
FSSAI licence number
Every packaged food must carry the FSSAI logo and the 14 digit licence or registration number of the manufacturer or brand owner. You can check the licence on the FSSAI website.
Ingredients list
- Ingredients are listed in descending order of weight. The first few ingredients make up most of the product.
- If sugar, refined flour or oil are among the first ingredients, the product is likely high in them.
- Look for different names of sugar, such as sucrose, glucose, maltodextrin, corn syrup and invert sugar.
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Nutrition information
Labels show nutrition facts, usually per 100 grams or 100 ml, and often per serving:
- Energy in kilocalories.
- Protein, carbohydrates and total sugars.
- Added sugars.
- Total fat, saturated fat and trans fat.
- Sodium, which tells you about salt.
Compare products per 100 grams, since serving sizes can differ.
Allergens
Labels must declare common allergens, such as nuts, milk, wheat, soy, egg and shellfish. People with allergies should read this carefully every time.
Dates
- Use by or expiry date: do not eat the food after this date.
- Best before date: the food is at its best quality until this date.
- Date of manufacture or packing is also shown.
Special logos
- +F logo: the food is fortified with added vitamins or minerals.
- Jaivik Bharat logo: certified organic food.
- Some products show a declaration of being free from certain items, which must meet FSSAI rules.
Claims to be careful about
Words like natural, healthy, light or multigrain do not always mean the product is healthy. FSSAI has rules for such claims, but it is best to check the nutrition facts yourself.
Simple tips
- Choose products with less added sugar, salt and saturated fat.
- Prefer foods with short ingredient lists you recognise.
- Avoid foods with trans fat.
- Check the date and the condition of the pack.
Bottom line
A food label is a powerful tool. Check the veg logo, FSSAI number, ingredients, nutrition facts and dates to make safer and healthier choices.
Source / स्रोत: Food Safety and Standards Authority of India, Eat Right India, FSSAI, Ministry of Health and Family Welfare
