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Serving size is the suggested amount of food for one person, and it’s the key to understanding everything else on a nutrition label. Think of it as your nutrition calculator’s baseline – all the values like calories, fat, sugar, and sodium are calculated based on this specific amount. If the serving size says “30g” or “2 biscuits,” then every number on that label reflects what you get from eating exactly that portion.

Here’s where it gets important: if you eat more or less than the serving size, you need to adjust all the numbers accordingly. For example, if the serving size is 30g and contains 150 calories, but you eat 60g (which is double), you’re actually consuming 300 calories. Similarly, if you eat half the serving size, you’d get half the calories and nutrients listed.

Many people make the mistake of thinking the entire package equals one serving, but that’s often not the case. A small bag of chips might contain 2.5 servings, meaning if you eat the whole bag, you need to multiply all the nutritional values by 2.5. This is why checking serving sizes is so important – it prevents you from accidentally consuming much more calories, sugar, or salt than you realized.

Real-world example: A popular Indian biscuit brand lists “4 biscuits (25g)” as one serving with 120 calories. If you eat 8 biscuits during tea time, you’ve consumed 240 calories, not 120. Understanding serving sizes helps you make informed decisions about portion control and maintains awareness of your actual nutritional intake, which is essential for managing weight and overall health.