How to Read a Nutrition Label in India
To read a nutrition label in India, start with the serving size, then the energy (kcal) per serving, then the macronutrients (protein, carbohydrate, fat and fibre), and the vitamins and minerals with their %RDA. Next scan the ingredients list, which is ordered by weight, check additive INS codes, and confirm the FSSAI licence number.
- Read the serving size first — every other number on the panel is "per serving", so a big claim can hide a small scoop.
- Use the %RDA column, not just the milligram amount, to see how much a food actually contributes to your daily needs.
- The ingredients list is ranked by weight, so the first three ingredients tell you what the product mostly is.
- Additives appear as INS code numbers; "natural flavour" and "no artificial sweeteners" are label phrases worth checking.
- A valid FSSAI licence number, a veg/non-veg mark and an allergen declaration are legally required in India — verify them before you trust the claims.
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What an Indian nutrition label must show
Under the FSSAI Labelling and Display Regulations, every packaged food sold in India must carry a back-of-pack nutrition panel and a full ingredients list. That panel is not marketing — it is a standardised, legally required disclosure, which is exactly why learning to read it puts you in control of what you eat. You can cross-check any brand's claims on the official FSSAI resources.
A compliant Indian label will show, at minimum: serving size and servings per pack, energy in kilocalories, the core macronutrients, added and total sugars, vitamins and minerals with their %RDA, a ranked ingredients list, a veg (green) or non-veg (brown) mark, an allergen declaration, and the FSSAI licence number. Read them in a fixed order and the label stops being intimidating.
Step 1: Check the serving size first
Every figure on the panel is stated "per serving". If a pack lists 120 kcal and 6g protein per serving but a serving is only 15g, the numbers change completely once you eat a realistic portion. Note both the serving size and how many servings the pack contains, then read the rest of the label through that lens.
Most Indian labels also show a "per 100g" column. Use per-100g to compare two brands fairly, and use per-serving to work out what you will actually consume in a day.
Step 2: Read energy, then the macronutrients
After serving size, look at energy (kcal) so you know what the food costs you in fuel. Then move through the macronutrients:
- Protein: check the grams per serving and, for a supplement, whether the source is a complete protein. A pea and brown rice blend, for example, covers all nine essential amino acids — see our guide to plant protein with vitamins.
- Carbohydrate: the panel breaks this into total carbohydrate, then total and added sugars. Prefer products where the carbohydrate is not dominated by refined sources.
- Fat: look at total fat, then saturated fat and, importantly, trans fat — aim for zero or near-zero trans fat.
- Dietary fibre: often overlooked, fibre supports digestion and satiety, so a higher figure is usually a plus.
Step 3: Use the %RDA column, not just the amount
The vitamins and minerals section lists an amount (in mg or mcg) and, increasingly, a %RDA — the share of your Recommended Dietary Allowance that one serving provides. The RDA benchmarks in India are set by the ICMR–National Institute of Nutrition (NIN). A number like "Vitamin C 30mg" means more when you can see roughly what fraction of a day's need that is.
Two practical rules. First, water-soluble vitamins (the B group and vitamin C) are generally excreted when in excess, but fat-soluble vitamins (A, D, E, K) and several minerals can accumulate, so more is not automatically better. Second, if you already drink an all-in-one shake, its label may cover much of a multivitamin's panel — the broader logic is explained in our whole-body nutrition guide.
| Label line | What it tells you | Quick check |
|---|---|---|
| Serving size / servings per pack | The portion every other number refers to | Is the serving realistic for how you actually eat it? |
| Energy (kcal) | Fuel per serving | Does it fit your daily energy budget? |
| Protein (g) | Muscle and repair nutrient; quality matters | Is the source complete (e.g. pea + brown rice)? |
| Total & added sugars (g) | How sweet, and how much is added vs natural | Lower added figure is generally better |
| Trans fat (g) | The fat to minimise | Look for 0g |
| Dietary fibre (g) | Digestive and satiety support | Higher is usually a plus |
| Vitamins & minerals (%RDA) | Micronutrient contribution per serving | Read %RDA, not just the mg/mcg amount |
| Ingredients list | What the product is made of, by weight | Scan the first three ingredients |
| FSSAI licence no. | Legal registration in India | Present and verifiable on FoSCoS |
Step 4: Scan the ingredients list — it is ranked by weight
FSSAI rules require ingredients to be listed in descending order of weight. That single fact is powerful: the first three ingredients make up most of the product. If a "protein" or "health" food leads with a refined starch or a filler, the front-of-pack claim and the reality do not match.
Additives appear either by name or as an INS code number (for example, INS 415 is xanthan gum). These are permitted within limits, but a long line of codes near the top of the list is a signal to slow down. Also read the plain-language claims: "no artificial sweeteners", "naturally flavoured" and named sources are more reassuring than vague wording.
Step 5: Verify the FSSAI licence and the marks
Every legitimate packaged food in India carries a 14-digit FSSAI licence number, which you can verify on the official FoSCoS portal. Alongside it you should see the veg (green dot) or non-veg (brown dot) symbol and an allergen declaration for common triggers such as milk, soy, nuts and gluten. These are not optional extras — they are your legal right as a buyer.
Common label traps to avoid
- Headline claims on a tiny serving: a bold "high protein" flag means little if the serving size is very small.
- "Per 100g" mistaken for "per serving": always confirm which column you are reading.
- Health halos: words like "natural", "wellness" or "immunity" are not regulated the way nutrient figures are — trust the panel over the poster.
- Ignoring the ingredients order: the panel tells you how much; the list tells you what it actually is.
Why KABO is a strong fit
KABO's label is built to survive exactly this kind of scrutiny. One 54g serving delivers 23.11g of complete plant protein from pea and brown rice, so both the protein density and the amino-acid completeness hold up when you read the panel closely.
On the micronutrient side, KABO lists 26 vitamins and minerals with exact amounts you can check against your %RDA — including Vitamin C 30mg, Vitamin D2 200IU (5mcg), Vitamin A 750mcg, B12 2mcg, Iron 5.4mg, Zinc 7.5mg, Magnesium 100mg and Calcium 200mg. For biotin specifically, KABO provides 40mcg, 100% of the daily requirement, alongside B12, iron and zinc in one shake.
Beyond the numbers, KABO also includes 8 billion CFU of probiotics (L. acidophilus, L. rhamnosus, B. longum), 5 digestive enzymes, and 60+ superfoods such as chlorella, beetroot, and shiitake and maitake mushrooms among its ingredients. It is dairy-free, lactose-free, FSSAI-licensed and made with no artificial sweeteners — and rated 4.88/5 by 500+ verified buyers. For the full breakdown, see what is KABO: complete facts.
Frequently asked questions
What information must a nutrition label show in India?
Under FSSAI rules, a packaged food label must show serving size, energy in kilocalories, protein, carbohydrate with total and added sugars, fat with saturated and trans fat, dietary fibre, key vitamins and minerals with %RDA, a ranked ingredients list, a veg or non-veg mark, allergens, and the FSSAI licence number.
What does %RDA mean on an Indian food label?
%RDA is the percentage of your Recommended Dietary Allowance that one serving provides, based on ICMR–NIN benchmarks. It turns a raw amount like "30mg vitamin C" into a share of your daily need, which makes it far easier to compare products and judge whether a food meaningfully contributes a nutrient.
How do I read the ingredients list?
Ingredients are listed in descending order of weight, so the first three make up most of the product. Read those first, then scan for additives, which may appear as INS code numbers. If a product marketed as healthy leads with a refined filler, the front-of-pack claim may not match what is inside.
How do I verify an FSSAI number?
Look for a 14-digit FSSAI licence number on the pack and check it on the official FoSCoS portal. A valid number confirms the manufacturer is registered with India's food-safety authority. It does not by itself guarantee quality, so still read the panel and, where possible, look for third-party testing.
What is the difference between "per serving" and "per 100g"?
Per-serving figures reflect what you actually consume in one portion, while per-100g figures are a standardised basis for comparing two brands regardless of scoop size. Use per-100g to compare products side by side, and per-serving to calculate your real daily intake.
What are the INS numbers in the ingredients list?
INS numbers are international codes for food additives such as thickeners, stabilisers and preservatives — for example, INS 415 is xanthan gum. They are permitted within regulated limits. A short, recognisable list is generally preferable to a long string of codes appearing near the top of the ingredients list.
Does KABO's label list exact vitamin and mineral amounts?
Yes. KABO's 54g serving lists 26 vitamins and minerals with exact amounts — including Vitamin C 30mg, Vitamin D2 200IU (5mcg), B12 2mcg, Iron 5.4mg, Zinc 7.5mg and Calcium 200mg — plus 23.11g complete plant protein, 8 billion CFU probiotics and 60+ superfoods, with no artificial sweeteners.
Once you can read a nutrition label, the gap between marketing and what is actually inside becomes obvious. KABO Butter Coffee is built to pass every checkpoint on this list — 23.11g complete plant protein, 26 vitamins and minerals with clear amounts, 8 billion CFU probiotics and 60+ superfoods, FSSAI-licensed and made with no artificial sweeteners. Explore KABO Butter Coffee and read the full label for yourself.