India Food Stats

A recent Reuters article points out that multinational food producers often make different versions of the same products to comply with local regulations, tastes and spending capacity . citing examples where the Indian versions of certain branded products are of lower quality: Fanta ingredients, nutrition table in UK Fanta soda retailed in India...contains artificial dye that is not present in the similarly-branded product sold in Britain. Fanta in India; Images - Open Food Facts Indian standard KitKats have ​4.5% cocoa solids, while the milk chocolate in the Australian version contains at least 22% cocoa.  All variants of Nestle’s Maggi instant noodles sold in India are made with palm ​oil, whereas many versions sold in Britain use pricier sunflower oil. Many of the Maggi packets sold in Britain are made in India, but they carry red front-of-pack labels warning of their high salt content. Nestle in 2024, for instance, announced it would start ​selling sugar-free Cerelac baby food ...

Both Sattu and Besan  originate from Bengal gram (chana or chickpeas) but the fundamental difference between them lies in the processing of the grain before it is ground into flour, which completely changes their flavor, digestibility, and usage. Nutritional Profile of Bengal Gram (Raw, per 100g) Nutrient Amount (per 100 g) Energy 364 kcal Protein 20.5 g Carbohydrates 60.0 g Dietary Fiber 13.0 g Total Fat 6.0 g Calcium 157 mg Iron 4.0 mg Magnesium 160 mg Folate (B9) 250 mcg Vitamin B6 0.5 mg The roasting process used for sattu gives it a longer shelf life and a distinct aroma that raw besan lacks. This roasting also neutralizes certain "anti-nutrients" (like phytic acid) found in raw legumes. So, while both come from gram, sattu = roasted flour and besan = raw flour. They’re cousins, not twins. Feature Sattu Besan Source Roasted Bengal gram (sometimes mixed with barley or other...

Our body requires protein for the replenishment of muscle tissue, skin, bone matter, hair and nails. Proteins are made up of 20 different amino acids , some of which are synthesized within the body (non-essential) while some are not synthesized in the body (essential amino acids). Our body can make 11 on its own but the other 9 essential amino acids have to come from food because your body lacks the genetic code to synthesize them from scratch. You must eat them to survive. The most famous and easiest way to remember all nine is the phrase: " PVT TIM HALL " (Read as: Private Tim Hall) Letter Amino Acid Memory Hook/Function P Phenylalanine Think "Phone" — used for brain signaling (dopamine). V Valine A "Branch-Chain" (BCAA) for muscle growth. T Threonine Think "Thread" — helps make collagen/connective tissue. T Tryptophan The "Turkey" chemical — makes serotonin and melatonin. I Isoleucine Another BCAA — critical for immune functio...

Back in 2023, the nutrition label for Thirumala Paneer 400g ( brand owned by Lactalis , the largest dairy group in the world by revenue) showed it had 14g of protein per 100g.  Fast forward to 2026, and the current label now lists 18.5g of protein per 100g . Images -  OpenFoodFacts.org Same ingredients (Milk solids & Nisin), almost same cost (Rs 200 then, Rs 198 now), different bar codes, more protein ( 4g per 100gm)! The protein content is lower than that of low-fat, high-protein paneer brands like Akshayakalpa Organic High Protein Paneer   ( 28g per 100gm) or Milky Mist high Protein Paneer   ( 25g per 100gm), but at around Rs 200 for 400gms, it offers good value for money compared to other regular Paneer brands that provide about 16g protein per 100g. Also see - Paneer Unwrapped:  A comparison of Paneer products . Note - I don't endorse Thirumala Paneer and it's just some label spotting I did while I contribute data to OpenFoodFacts.org

Real Green Apple is a ready to serve fruit beverage from Dabur that claims to offer " the magical experience of the exotic taste of Green Apple ". Its primary ingredients are Water, Sugar , Apple Juice (22%) reconstituted from Apple Juice Concentrate Data & Image: Open Food Facts The 180ml can contains 22% fruit juice content reconstituted from Apple Juice Concentrate and 15.48 g of added sugar along with the sweetener Steviol Glycosides, Acidity Regulators (INS 296, INS 330, INS 334& INS 331), Flavours (Natural & Nature Identical Flavouring Substances), Stabilizer (INS 466) & Colours (INS 102 & INS 133).  21 ingredients overall! On the other hand, an actual medium sized green apple (about 182g) contains 0.6g of protein and 4.4g of fiber. It is packed with antioxidants, particularly Quercetin and Catechin that are good for health. Always read the label to know what's REAL.  Look up Open Food Facts to find out if a packaged food product is u...

Wondering which one to buy? Saffola Oats Multigrain or  Quaker Oats Multigrain Both have almost similar ingredients in varying proportions but Saffola Oats Multigrain additionally has Jowar flakes (18%) and Quinoa flakes (3%) for variety.  If you’re avoiding added sugar, Quaker Oats Multigrain has just 1.2g per 100g, which might still be a dealbreaker if you’re really strict about it. Product Ingredients Saffola  Oats  Multigrain Oats (60%), Jowar flakes (18%), Wheat flakes (6.5%), Barley flakes (6.5%), Quinoa flakes (3%), Ragi flakes (3%), Flax seeds (2%), Refined Rice bran Oil, Flavor (Natural Flavouring Substance) . Quaker  Oats  Multigrain   Wholegrain Whole Oat Flakes (60%), Wheat Flakes (18%), Barley Flakes (10%), Ragi Flakes (5%), Flax Seeds (5%), Sugar , Iodised Salt, Malt Extract, Flavor (Natural Flavouring Substances) . If we zoom in on the macros (per 100g), here’s the rundown: Nutrient Saffola Multigrain Oats Quaker Multigrain ...

Here are some key facts about calorie counting: What is a Calorie : A calorie (with a capital 'C', technically a kilocalorie) is a unit of energy. It represents the amount of heat energy required to raise the temperature of a specific amount of water by one degree. This energy is stored in the bonds between atoms and molecules within the macronutrients in food. Traditional Measurement : A bomb calorimeter can measure the total energy stored in a food sample by burning it in oxygen, surrounding it with water, and measuring the water's temperature increase. Label Calories vs. Total Energy : The calorie number on a nutrition facts label is not the total amount of energy in the food. Instead, it's intended to show the amount of energy that our bodies can actually get from the food, accounting for energy that is not used or is excreted. This involves considering things like "poop and pee". How Food Companies Calculate Calories : Food companies typically do...

Dates are quite the energy providers! Dates are primarily carbohydrates, making up about 75% of their mass . Within these carbs, you'll find a good chunk of sugars, around 63% , and also a fair bit of dietary fibre, about 8% . The main sugars present are monosaccharides like glucose (23–30%) and fructose (19–28%) , with only a negligible amount of sucrose. They contain  less than 1% fat , and provide about 2% protein . Dates also pack in some important minerals. A 100-gram serving is considered a rich source of potassium (22%  of the Daily Value ) . They're also a moderate source (10–19% DV) of pantothenic acid, vitamin B6, magnesium, and manganese . Despite their sweetness, dates have a relatively low glycemic index (GI) in the range of 38–71, with an average of 53 . Their glycemic load (GL) is also low, averaging at 9 for a serving of three fruits (27 grams) . There are reportedly 250-400 date cultivars and varieties.   A cultivar (cultivated variety) is a plant v...

If you are seeking alternatives to cow or buffalo milk for any reason—whether it be ethics, allergies, or a preference for the exotic - explore the wonderful world of plant-based milks! Image: OpenFoodFacts.org Almond milk  is the low-protein, low-carb option, perfect if you're watching your weight or just want a light, nutty flavour. But be warned, it's not the nutritional powerhouse of the group.  O at milk i s the darling of the plant-based world. Full of those  good-for-you beta-glucans  (a fancy word for fibre), it's got a creamy texture that makes it a winner in lattes and smoothies. Just watch the carbs!  S oy milk is  the OG plant-based milk. It's been around for ages and packs a protein punch that rivals dairy. Plus, it's a good source of potassium, which is great for your muscles. People used to think soy milk was bad because it mimics oestrogen, but turns out those fears were unfounded! Soy milk is safe and healthy. Coconut milk  deser...

Nutrient profiling involves classifying or ranking foods based on their nutritional content to prevent disease and promote health. Notable nutrient profile models applicable to Asia and India include the Australasian Health Star Rating (HSR) and the WHO South East Asia Region (WHO SEAR) Nutrient Profile Model (NPM). To work optimally, nutrient profile models rely on the availability of comprehensive nutrition information.  In India, national nutrition labelling legislation generally only requires the display of energy content (in kilocalories), protein, carbohydrates, total sugars and total fats. Amounts of other nutrients are only required where a nutrient content claim is made. The table below from the ATNI-TGI India Product Profile 2023 [^PDF] shows the alignment of nutrients required for the Health Star Rating and WHO SEAR with those required by Indian labelling legislation Fiber is a notable omission, missing from the list.

Curd (also called Dahi in some parts of India) is made by fermenting milk with lactic acid bacteria. It's a staple in many diets and offers a good balance of nutrients. Yogurt , on the other hand, is made by fermenting milk using live strains of two kinds of bacteria -  Lactobacillus bulgaricus and Streptococcus thermophilus . This makes yogurt a better probiotic, supporting gut health. Greek Yogurt is a denser version of regular yogurt. It's also packed with more protein than curd, making it an excellent post-workout snack. Skyr (pronounced skeer ) is a traditional high-protein dairy product originating from Iceland. It contains about four times more protein than normal yogurt, making it a fantastic choice for fitness enthusiasts looking to build muscle and support recovery. Milky Mist Skyr packs 12g of protein in every 100g, making it one of the most protein-rich dairy products around. It is technically classified as a fresh acid-coagulated cheese because it is made using...

Fibre is essential for digestive health but often overlooked. Adequate fibre intake is linked to a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Fiber can act as a prebiotic, feeding the good bacteria in your gut. The daily fibre requirement for a healthy diet can vary based on age, gender, and overall health status.  According to ICMR NIN , about 15g/1000 kcal and 30g/2000 kcal are considered as safe intake for adults. The American Heart Association recommends 25 to 30 grams of fiber per day from food, not supplements. A general rule of thumb is ~25% soluble to 75% insoluble fiber for balanced benefits.   Soluble fiber, found in foods like oats and beans, binds with cholesterol in the digestive system, helping to lower bad cholesterol (LDL) levels in the body. Insoluble fibre (e.g., wheat bran, lentils, almonds, vegetables) helps with constipation and stool bulk. Increasing overall intake from diverse plants delivers both types naturally. Fibe...