Knowing how to read food labels takes about a minute and can change what ends up in your trolley. A packet’s front can say “healthy”, but the label at the back tells you what is inside. This checklist covers the marks, dates, ingredients and nutrition numbers that matter on Indian packaged food.
Quick answer
- Green dot means vegetarian. Brown dot means non-vegetarian, including egg.
- Look for the FSSAI logo with a licence number.
- Check the manufacture date and the expiry or best before date.
- Read the serving size, because values may be per serving or per 100 g.
- Daily value of 5% or less is low. 20% or more is high.
Step 1: The veg and non-veg mark
India’s food safety authority uses a simple symbol. First, a green dot inside a square marks vegetarian food. A brown dot marks non-vegetarian food, and this includes products with egg. The government’s Eat Right India page also lists this as the first thing to check.
Step 2: FSSAI logo and dates
Look for the FSSAI logo with a licence number on the pack. Then check that it shows the maker is registered. If it is missing, then think twice, especially for sweets, snacks and packaged foods sold loose.
Next, find the manufacture date and the expiry or best before date. Eat the food before the date passes. Our explainer on the best before date on sweets shows why this matters even for festive boxes.
Step 3: Read the ingredient list
Read the full list, not just the first line. Eat Right India asks shoppers to watch for common allergens: milk (casein), tree nuts, peanuts, eggs, fish, shellfish, soybean and wheat proteins. If you or a family member has an allergy, then this step is not optional.
Also watch for additives and preservatives. The guidance suggests preferring Class I preservatives over Class II. Note that the page does not say how ingredients are ordered, so do not assume the first item is the largest.
Step 4: How to read food labels’ nutrition table
This is where most people get misled, because the numbers look small. Start with the serving size and the net weight. Values are often given per serving or per 100 g or 100 ml, and one packet may hold several servings.
For example, a snack pack that lists 150 calories per serving may contain three servings. So eating the whole pack means three times the number. Always compare products on the same basis, such as per 100 g.
What to prefer and what to limit
Instead, choose foods lower in saturated fat, trans fat, cholesterol and sodium. Limit added sugars. Look for higher protein and fibre. Remember that “fat free” does not mean calorie free, because sugar can fill the gap.
How to use the daily value percentage
Daily value, or DV%, is based on a 2,000 calorie diet. A figure of 5% or less is low for a nutrient. A figure of 20% or more is high. So you want high numbers for fibre and protein, and low ones for sodium and saturated fat.
Common mistakes when you read food labels
- Trusting front of pack claims such as “natural” or “multigrain” without checking the back.
- Ignoring serving size and judging the pack by one serving.
- Skipping the date on products bought in bulk or on sale.
- Buying loose or repacked food that has no label at all.
If something looks wrong
If a pack has no date, an unclear licence number or a damaged seal, do not buy it. If you have already bought it, you can report it. Our guide to Food Safety Connect explains how to report unsafe food in India. For more detail on label basics, see the official Eat Right India label guide.
FAQ
What does the green dot on food mean in India?
A green dot means the food is vegetarian. A brown dot means non-vegetarian, which includes egg.
How do I know if a food is high in sodium or sugar?
Check the daily value percentage. A figure of 20% or more is high for a nutrient, and 5% or less is low.
Why does serving size matter on a label?
Because the numbers may be for one serving, not the whole pack. A packet can contain several servings, so multiply before you compare.