What Should You Look for on a Food Label Before Buying Packaged Food?

  •   Sun, Sep 13 2026
  •   By Dr Ajith K

September 13, 2026

Packaged foods have become a common part of our daily lives. Biscuits, breakfast cereals, noodles, bread, snacks, fruit drinks, instant mixes, chips, energy bars and many other products are available in attractive packages and a wide range of brands. Words such as “healthy,” “natural,” “multigrain,” “low fat,” “high protein” and “no added sugar” are often prominently displayed on the front of the package and can easily influence our purchasing decisions. However, the front of a package does not always provide the complete picture. Reading and understanding the food label is one of the simplest ways to make better food choices.

The first thing to check is the actual name and nature of the product. A product may be promoted as a “health drink,” “multigrain biscuit” or “fruit drink,” but the name alone does not tell us whether it is nutritionally healthy. The ingredients list provides much more useful information. Ingredients are generally listed in descending order according to their quantity. Therefore, if sugar, syrup, fat or salt appears among the first few ingredients, it may indicate that the product contains a considerable amount of that ingredient.

Consumers should also learn to recognize the different names used for sugar. Apart from the word “sugar,” ingredients such as glucose syrup, fructose syrup, malt syrup and other sweetening ingredients may also contribute to the total sugar content. Therefore, simply seeing a statement such as “no added sugar” or “sugar-free” on the front of the package should not be the only basis for judging a product.

The Nutrition Information panel is another important section of the label. It usually provides information about energy, protein, carbohydrate, total sugars, fat, saturated fat, fibre and sodium. Reading this information helps consumers understand what they are actually consuming rather than relying only on advertising claims.

One particularly important point is the difference between “per serving” and “per 100 grams” or “per 100 millilitres.” A package may state that one serving consists of two or three biscuits, while the entire packet may contain several servings. If a person eats the whole packet, the actual intake of calories, sugar, fat and sodium can be several times higher than what is shown for one serving. Therefore, serving size should always be checked before interpreting the nutrition information.

Sugar deserves special attention, particularly in biscuits, breakfast cereals, sweetened beverages, flavoured milk products, chocolate drinks and packaged snacks. A product may carry an attractive health-related claim but still contain a significant amount of sugar. Regular consumption of such products in large quantities can contribute to excessive energy intake and may make weight management more difficult.

Salt and sodium are also important considerations. Packaged snacks, chips, instant noodles, soups, sauces and other processed foods may contain significant amounts of sodium. People who need to control their salt intake, particularly those with high blood pressure or other health concerns, should make it a habit to check the sodium content on food labels.

When looking at fat, it is useful to consider not only the total fat but also the amount of saturated fat. Foods high in fat can also be high in calories. However, the term “low fat” alone does not automatically mean that a product is healthy. The overall nutritional profile, including sugar, sodium, fibre and protein, should be considered before making a decision.

Fibre is another useful component to look for. Foods containing whole grains, pulses, legumes, nuts and seeds can contribute to a better overall dietary pattern. However, the word “multigrain” on a package should not automatically be interpreted as “whole grain.” It is better to check the ingredients list to determine what grains are actually present and in what form.

Modern food packaging often uses attractive claims such as “natural,” “organic,” “high protein,” “multigrain,” “low fat” and “no added sugar.” These claims may be useful, but they should not replace careful label reading. The front of the package is primarily designed to attract attention, while the detailed nutritional information and ingredients list provide a more objective picture of the product.

Consumers should also check the manufacturing or packing date, best-before or use-by information, storage instructions and the condition of the package. Products with damaged, leaking, swollen or severely compromised packaging should be avoided. Where applicable, consumers can also look for the relevant FSSAI licence or registration details to ensure that the product is properly regulated.

Parents should be especially careful when purchasing packaged foods for children. Cartoon characters, attractive colours, promotional gifts and advertisements can strongly influence children's food choices. Instead of allowing packaging to make the decision, parents should check the sugar, sodium, fat, protein and fibre content and consider the overall nutritional quality of the food. Fresh fruits, vegetables, milk, curd, pulses, legumes, nuts and homemade snacks can often provide more nutritious choices.

It is also important to remember that eating healthy does not necessarily mean buying expensive “health foods.” In many cases, locally available, fresh and minimally processed foods can be excellent choices. Packaged foods do not have to be completely avoided, but they should be selected carefully and consumed in appropriate portions.

The next time you pick up a packet of food from a supermarket, do not look only at the attractive picture or health claim on the front. Turn the packet around and spend a few seconds checking the ingredients, serving size, calories, sugar, fat, saturated fat, sodium, fibre, protein and the expiry or best-before information. This simple habit can make a significant difference to the food choices made by an individual and an entire family.

A useful rule to remember is simple: Do not buy a packaged food only because the front of the packet looks healthy. Read the label, understand the ingredients and then make your choice.

“Don’t judge the food by its packaging; read the label before you buy.”

 

 

 
By Dr Ajith K
Dr Ajith K, MSc, PhD, FCN, RD, DNYS is an associate professor-cum-clinical nutritionist at the department of Nutrition & Dietetics ,YNYSCH, Yenepoya (Deemed to be University).
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