Healthy snacking in India: what the labels say
Most packaged snacks would carry a warning under FSSAI's proposed rules. Here is what 1,164 snack labels show, and 3 numbers to check on any pack.
The 3 numbers to check
- Added sugar under 3 g per 100 g.
- Salt under 625 mg per 100 g. If the label gives sodium, multiply by 2.5.
- Fat under 4.2 g per 100 g.
These are the limits FSSAI cited to the Supreme Court. A snack under all 3 would carry no warning. Not sure? Paste the label into the free Label Checker.
Quick answers
Are packaged snacks in India healthy?
Most are not built for daily eating. Across 1,164 Indian snack ingredient lists I checked, sugar shows up in most sweet snacks, and under FSSAI's proposed limits only 2% of biscuits and 6% of chips would carry no warning.
How do I pick a healthier packaged snack?
Turn the pack over. Per 100 g, look for under 3 g of added sugar, under 625 mg of salt and under 4.2 g of fat. Those are FSSAI's proposed warning limits. Then check that no sugar sits in the first 3 ingredients.
Why do biscuits list so many sugars?
70% of Indian biscuits list sugar under 2 or more names, like sugar plus invert syrup or liquid glucose. Split up, each one can sit lower in the list.
What is a healthy snack in India then?
Foods with a short list you recognise: roasted chana, makhana, peanuts, fruit, curd, nuts. If it comes in a pack, use the 3 numbers above.
Snack categories
| Category | Ingredient lists | List an added sugar | 2+ sugar names | No FSSAI warning |
|---|---|---|---|---|
| Biscuits and cookies | 344 | 93% | 70% | 2% |
| Chips and crisps | 163 | 66% | 12% | 6% |
| Namkeen and savoury snacks | 105 | 52% | 7% | - |
| Chocolate and confectionery | 236 | 86% | 34% | 4% |
| Breakfast cereals and muesli | 150 | 64% | 36% | 39% |
| Cakes and bakery | 166 | 86% | 11% | - |