What does a food label really tell you? A simple guide to reading the fine print

The back of a food packaging carries details that matter most, and knowing how to interpret it can help shoppers look past marketing claims.Walk down any supermarket aisle and every pack of food is competing for attention. Bright colours and bold words such as ‘wholesome’, ‘high protein’ or ‘no added sugar’ are designed to win the first few seconds a shopper spends selecting a product. Most of us would glance at the price, decide and drop the package into the basket. Very few would turn it around to read the information section.The back of the pack is where the real story lives. Under the Food Safety and Standards (Labelling and Display) Regulations, 2020, packaged foods in India must carry a set of mandatory details, from ingredients and nutrition values to allergens and dates1. Here is what each section tells you, and why it matters.Decoding the back of the packThe ingredient list: order tells a storyIngredients are listed in descending order of weight, so the first few make up most of the product. For example, if a product labelled as ‘multigrain’ biscuit lists refined wheat flour as its first ingredient, the name may not tell the full story. It also worth looking out for added sugars that may appear under other names, such as glucose syrup, inverted sugar, maltodextrin or dextrose.The nutrition panel: check the serving sizeThe nutrition table usually shows energy, protein, carbohydrates, total and added sugars, fat, saturated and trans-fat, and sodium, per 100 g or 100 ml and often per serve. The per 100 g column is the fairest way to compare brands, since serving sizes vary. A family pack of chips listing a 20 g serve is rarely eaten 20 g at a time. ‘Added sugars’ separates sugar added during processing from sugar naturally present in milk or fruit. This is useful for anyone managing diabetes or weight. ‘Use by’ and ‘best before’ dates are not the sameA ‘use by’ or expiry date relates to food safety. Food should not be consumed after this date, even if it looks and smells fine. A ‘best before’ date relates to quality. The food may still be safe to eat, but its taste, texture and appearance may have deteriorated. Both dates assume the product is in an unopened packaging and stored according to the manufacturer’s instructions.Storage instructions: the quiet warningInstructions such as ‘Refrigerate after opening’ or ‘Consume within three days of opening’ are easy to overlook, but they play an important role in maintaining food safety and quality at home. An opened jar of sauce or pack of paneer can spoil well before its printed date if it is not stored correctly.Allergen declaration: small print, big consequencesCommon allergens, including cereals containing gluten, milk, eggs, peanuts, tree nuts, soy, fish and crustaceans, must be declared on the label, often in a separate ‘Contains’ statement. For people with food allergies, this may be the most important information on the pack. Check it every time you purchase a product, as ingredients and recipes can change.The green dot and the brown triangleA green circle inside a green square indicates vegetarian food, while a brown triangle inside a brown square indicate non-vegetarian food. The triangle replaced the older brown circle under the 2020 regulations. These marks help consumers identify products that align with their dietary preferences at a glance.Additives: what those numbers meanAdditives are typically listed by their function along with an International Numbering System (INS) number, such as "Emulsifier (INS 322)". They are permitted within established regulatory limits, and the INS number simply identifies the specific substance used. This information is important if an individual is sensitive or allergic to certain additives.FSSAI licence, batch number and the restThe Food Safety and Standards Authority of India (FSSAI) logo and 14-digit licence number indicate that the food business is licensed or registered with India's food regulator. Labels also include the net quantity, maximum retail price (MRP), manufacturer details, customer care contact information, and batch number. The batch number is especially important if a product is ever subject to a recall.Front-of-pack claims vs the fine printThe Food Safety and Standards (Advertising and Claims) Regulations, 2018 established criteria for many common nutrition and health claims. For example, a product labelled "sugar free" must contain no more than 0.5 g of sugar per 100 g or 100 ml, while a solid food labelled "low fat" can contain no more than 3 g of fat per 100 g.However, a claim usually highlights just one aspect of a product rather than its overall nutritional profile:"No added sugar" products may still contain significant amounts of naturally occurring sugars from ingredients such as fruit or milk. Check the total sugars declaration for the full picture."Low fat" products may contain higher levels of salt or sugar to help maintain taste and texture. "Multigrain" indicates the presence of multigrain, but not how much of each grain is included. The ingredient list provides more detail."High protein" products may also be high in sodium or saturated fat.Claims are best viewed as a starting point. The ingredient list and nutrition information panel provide the complete picture.The pack that carries the informationA product label is only useful if it remains intact and readable to consumers. Packaging protects the dates, ingredients, nutrition information and food safety warnings that shoppers rely on throughout transportation, storage, retail display and use at home. Advances in packaging materials and design, including innovations supported by companies such as ExxonMobil, help maintain package durability and preserve product integrity across the supply chain.Reading beyond the frontReading a food label does not require a nutrition degree. A few simple habits can go a long way: turn the pack around, check the first few ingredients, compare products per 100 g basis, note the use-by or expiry date and scan for allergens. Over time, these quick checks become second nature, helping consumers look beyond marketing claims and choose what best suits their needs and preference.The front of the pack tells you what a brand wants you to know. The back tells you what you need to know.References: The above is non-editorial content, and TIL does not guarantee, vouch or endorse any of it. Please take all steps necessary to ascertain that any information and content provided is correct, updated, and verified.You use AI every day. Now get your AI Quotient. Take the AIQ test.