Labels use big claims. These five checks cut through them.
1. Serving size
How many grams is one scoop? Protein per serving only makes sense next to this number.
2. Protein per serving
Find the grams of protein per scoop. A common range is about 20 to 25 g.
3. Protein percentage
Divide protein per serving by serving size. For example, 24 g of protein in a 30 g scoop is 80 percent.
4. Ingredients list
Ingredients are listed from the largest amount to the smallest. Protein should come first. Check for added sugar, sweeteners, thickeners and added amino acids.
5. Allergens and certifications
Look for allergen warnings (milk, soy and others) and the manufacturer's FSSAI licence number.
Phrases to treat carefully
- Proprietary blend: the amounts of each ingredient may not be shown.
- Clinically proven or anabolic: these are marketing words, not measurements.
- Big protein number per scoop: check whether the scoop is unusually large.
The takeaway
Ignore the front of the tub. The nutrition table and ingredients list tell you what you are buying.
General information, not medical advice. Talk to a doctor or registered dietitian if you have a health condition.