Label guide · Nutrition labels · Serving sizes
How to compare nutrition labels when serving sizes differ
A worked example for comparing packaged foods using a common amount, then checking the portion you actually eat.
Two cereal packs can look different because one lists a 30 g serving and the other lists 40 g. Compare the same amount first.
Put both numbers on one basis
These are invented examples, not product findings. Cereal A lists 6 g of sugar per 30 g serving. Cereal B lists 7 g per 40 g serving.
For A, calculate 6 ÷ 30 × 100 = 20 g per 100 g. For B, calculate 7 ÷ 40 × 100 = 17.5 g per 100 g. B has less sugar at the same weight, even though its displayed serving contains more.
Then check your actual portion
If you eat 60 g of A, its example sugar amount is 12 g. A serving on the label is a reference quantity. It does not have to match the quantity in your bowl.
ICMR-NIN’s label guidance asks readers to check serving size and the amount used. FSSAI’s label rules also distinguish information such as total and added sugars. Compare like with like.
Sources: ICMR-NIN: Dietary Guidelines for Indians 2024, label-reading chapter (PDF) · FSSAI: Labelling and Display Regulations, February 2023 compilation, basic label-reading reference (PDF)
Use the same preparation state
Check whether the table describes the dry product or the food after preparation. Added milk, oil or other ingredients can change the comparison. For a soup mix, use matching preparation directions before comparing bowls.
One number still cannot make the whole choice. Check allergens, the full recipe and the role of the food in your meals. Our scores also have category limits, so a supplement score should not be applied to a soup.
Sources and further reading
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