How to Read Snack Labels: Biscuits, Namkeen and Chips (Video)

Transcript

Reading Indian Snack Labels

Ever wonder why the numbers on the front of a packet never match what you actually eat? In the next few minutes I’ll show you a simple trick that lets you read the back of the pack and make smarter choices every time you shop.

At a glance

First, forget the flashy claims on the front. The facts live on the back, and the only fair way to compare two snacks is by the per-100-gram column. If sodium is listed, multiply grams by 2.5 to get the salt amount.

Four numbers that matter

You don’t need the whole panel. Four lines give you almost everything. Energy per 100 g is your main comparison number, most biscuits sit around 450-500 kcal, namkeen 500-550, and fried chips 520-560. The real difference is how much of that you actually eat.

Serving size tricks

Three patterns cover most shop encounters. A 30 g chip serving is about ten crisps; a 25 g namkeen handful is far smaller than the bowl you might tip out. When the label’s serving is smaller than what you eat, multiply to get the true calories.

Every claim on the front is chosen. Every number on the back is required. Read the required ones.

Compare packets in shop

Turn both packs over, locate the per-100 g column, and compare energy. If one is 470 kcal and the other 540, the latter is denser. Next, look at sodium, above roughly 0.6 g per 100 g is high, then sugars, with about 22 g per 100 g considered high.

Try this at home

Grab three snack packets from your kitchen, write down each one’s per-100 g energy and sodium on a scrap of paper, and rank them. Most people are surprised, the “healthy” one in the middle often wins. Ten minutes, and your next trolley looks different.

Common snack numbers

A quick snapshot: fried potato chips sit at 520-560 kcal per 100 g, a 90 g packet is about 470-500 kcal. Namkeen or mixture is 500-550 kcal, a small 50 g bowl gives 250-275 kcal. Plain tea biscuits are the lowest, around 440-470 kcal per 100 g.

Portion habits

Nobody eats from a packet in moderation. Change the packet, not the resolve. Choose the small pack even if the family pack is cheaper per rupee, because the larger pack only saves money if you finish it. Decant a portion into a katori and put the packet away before you start.

When to ask doctor

If you’re on blood-pressure medication or have been told to limit salt, snacks are often the hidden source. The per-100 g sodium line is the first thing to check. People with kidney disease or diabetes should follow their dietitian’s specific advice rather than generic label rules.

Putting it together

Most find snacks are the second biggest calorie lever after drinks, because they’re eaten outside meals and awareness. Fix the fridge and snack shelf, and you’ll often need far less drastic changes to your main meals. Our street-food swap guide shows the same honest numbers for golgappay, samosa and bun kebab.

Takeaway

For the full guide and more practical tips, head over to thecareonline.com. Remember, this is everyday advice, not medical advice.