What the panel must show
Under the Food Safety and Standards labelling rules, nutrition information is given per 100 g (or 100 ml), and per serving. It lists:
- Energy in kcal
- Protein, carbohydrate, total sugars and added sugars, in grams
- Total fat, saturated fat, trans fat, in grams, and cholesterol in mg
- Sodium in mg
The label also gives the percentage contribution to the Recommended Dietary Allowance. This is based on a 2000 kcal daily requirement for an average adult.
Use the per 100 g column
Serving sizes differ between brands. For example, one pack may show 15 g and another 30 g. The per 100 g column is the same for every pack, so use that to compare.
Divide by ten and you have the figure for a 10 g handful. Use your own weighing scale.
Why total sugars look high
Drying removes water and raises the concentration of sugar. So total sugars for dry grapes are naturally high per 100 g.
For plain seedless raisins, USDA-based data lists about 299 kcal, 79 g carbohydrate, 3.3 g protein and 0.25 g fat per 100 g. Values vary by grape and drying, so treat this as a general reference and not as a promise for any pack.
Total sugars vs added sugars
Total sugars include sugar already in the fruit. Added sugars are those put in during processing.
Under FSSAI rules, a "no added sugar" claim means no mono- or disaccharides were added during processing or packaging. Natural fruit sugar does not count as added. So a pack can say "no added sugar" and still show high total sugars.
Check the added sugars row. Then check the ingredients: if sugar, syrup or glucose appears, it was added.
Sodium and fat
Plain dry grapes show very little fat. Sodium also appears on the panel in mg. If a pack shows more than you would expect for plain fruit, read the ingredients for salt or flavouring.
Additives on the label
Additives must be declared with the class name and a specific name or INS number. Sulphur dioxide, if used, belongs here. Numbers in the 220 to 228 range refer to sulphur-based preservatives.
Dates: best before
The best before date says when the product stops being fully marketable under the stated storage conditions. It may still be safe to eat after that date, but quality may have dropped.
Store as the pack directs. Storage advice affects how long the date holds.
A quick reading routine
- Name and ingredients: is it only dry grapes?
- Additives: any sulphur or preservative numbers?
- Per 100 g: energy, total sugars, added sugars.
- Dates: packing and best before.
- FSSAI logo and 14-digit licence number.
A nutrition panel is information, not advice. If you follow a special diet, ask a qualified professional how to use it.
Frequently asked questions
What does no added sugar mean on dry grapes?
It means no mono- or disaccharides were added during processing or packaging. The natural sugar of the fruit is still counted in total sugars.
Why compare per 100 g and not per serving?
Serving sizes differ between packs. The per 100 g column uses the same quantity everywhere.
Is a best before date the same as expiry?
No. Best before relates to quality under the stated storage conditions, and the food may still be safe after it.