What are we actually buying when we drop a product into our trolley? Why does ice cream contain xanthan gum, what does E330 mean, and why does natural yoghurt contain sugar even when none has been added? Food labels often look complex, but they actually give us valuable information about what we eat. We just need to know how to read them.
Not every additive is harmful, not every 'natural' ingredient is automatically good for you, and a product with a short ingredients list isn't always healthier.
In this article, we'll look at what lies behind unfamiliar names, which numbers deserve our attention, and how to make more informed choices.
Ingredients on a food label are listed in descending order by weight at the time of manufacture. The main ingredient comes first.
Imagine two products both advertised as wholemeal biscuits.
Product A: Wholemeal wheat flour, rolled oats, sunflower oil, sugar, raising agent. Product B: Wheat flour, sugar, palm oil, wholemeal wheat flour, glucose syrup. In the first product, wholemeal flour is the main ingredient. In the second, sugar comes second, and wholemeal flour is present in a much smaller amount.
A useful habit: Always read the first three ingredients. They often tell you far more than the marketing claims on the front of the pack. For products that highlight a specific ingredient—like 'strawberry yoghurt'—check the percentage of real strawberries, too.
Have you seen codes like E300, E330, or E415 on the back of your favourite products? To many people, they sound like a warning sign for something artificial or harmful. The truth is that an E number doesn't mean an ingredient is dangerous—it's simply a European reference code for an approved food additive.
Food additives serve various functions. Some extend shelf life, others preserve colour and flavour, improve texture, or stop ingredients from separating. They can be extracted from natural sources, produced through fermentation, or synthesized chemically.
Curiously, behind some of these mysterious codes hide completely familiar substances. For example, E300 is ascorbic acid, better known as vitamin C, which stops food from oxidizing. E330 is citric acid, used to regulate acidity, and E440 refers to pectins—substances found naturally in apples and citrus fruits that help jams and preserves set.
Other additives have more specific jobs. E415 is xanthan gum, which adds body to sauces, dressings, and desserts. E322 refers to lecithins, which help oil and water mix and are widely used in chocolate. E500 denotes sodium carbonates, which act as raising agents in baking. Even certain food colours have natural origins—for instance, E100 is curcumin, and E160a covers carotenes.
Food additives authorized in the European Union undergo safety evaluations and can only be used under specific conditions. Some have strict limits on maximum levels, while others can trigger unwanted reactions in sensitive individuals.
It's important to remember that natural origin doesn't guarantee safety, just as synthetic origin doesn't automatically mean harm. What matters is the specific substance, the amount used, and how often you consume it.
The takeaway? There's no need to avoid every food with an E number. It makes far more sense to understand why an additive is there and to look at the product's overall composition and nutritional value. Sometimes behind that unfamiliar code is nothing alarming—just vitamin C or fruit pectin.
No. Additives are evaluated for safety under specific conditions and intake levels. Some have acceptable daily intake limits, and individual sensitivities are always possible. What matters isn't just whether a product contains an E number, but what the additive is, why it's there, and how often you eat that food.
Food gums aren't plastics or synthetics. They are ingredients that bind water, thicken liquids, and improve texture. You'll find them in ice cream, sauces, desserts, plant-based drinks, and gluten-free baking.
Produced by bacterial fermentation of sugars. Even a tiny amount can thicken a sauce or stabilize a dressing. It's also used in gluten-free doughs to improve structure. Within approved limits it is considered safe, though larger amounts can cause digestive discomfort for some people.
Obtained from guar beans. Used in ice cream, dairy products, and sauces because it binds water and creates a smooth, creamy texture.
It acts as a soluble dietary fibre, though the quantities used in prepared foods are usually very small.
Also known as carob gum. It comes from the seeds of the carob tree and is used to stabilize ice cream and desserts.
Extracted from red seaweed and used in dairy products, plant-based drinks, and dessert creams.
There is ongoing scientific discussion around carrageenan, but it is essential not to confuse food-grade carrageenan with degraded carrageenan used in experimental research.
The presence of E407 doesn't automatically make a product unsafe.
Found naturally in apples, citrus fruits, and other plants. Used as a gelling agent in jams, jellies, and fruit spreads.
There's no single answer. Each serves a different technical purpose. If an ice cream contains xanthan gum, that doesn't automatically make it unhealthy. It's far more useful to check the overall sugar, saturated fat, and calorie content.
Preservatives inhibit the growth of microorganisms and extend shelf life.
They can be vital for food safety, though they never replace proper hygiene and storage during manufacturing.
Used in some acidic drinks, sauces, and preserved goods.
Under specific conditions, benzoates can interact with ascorbic acid in beverages to form trace amounts of benzene, which is why product formulations and production conditions are strictly controlled.
Inhibits the growth of moulds and yeasts. Commonly found in cheeses, sauces, and baked goods.
Considered safe within authorized usage limits.
Used in cured meats to control dangerous microorganisms and preserve characteristic colour.
Under certain conditions, they can form unwanted N-nitroso compounds. Because of this, their usage is tightly regulated.
Practical tip: Limit how often you eat processed meats rather than stressing over individual additive codes.
Found in wines and dried fruit to prevent oxidation and bacterial growth.
Can trigger severe allergic reactions or asthmatic symptoms in sensitive individuals.
When you mix oil and water, they quickly separate. Emulsifiers help keep them blended smoothly.
That's why they're essential in chocolate, mayonnaise, sauces, ice cream, and baked goods.
Derived from sunflower, soya, or other sources. They help fats and liquids blend. When derived from soya, allergen labeling is mandatory.
Used to improve the texture of baked goods, ice cream, and fats. They can be plant- or animal-derived—a detail that matters if you follow a vegetarian or vegan diet.
No. While research is looking into how certain emulsifiers affect the gut microbiome, there's no evidence that all emulsifiers are harmful.
Focus on the specific ingredient, how much you consume, and your overall diet.
Food colours enhance the visual appeal of food, while flavourings boost taste and aroma. They appear in everything from confectionery and drinks to sauces and convenience meals.
Common colours include E100 (curcumin), which gives a bright yellow hue and comes from turmeric; E120 (carmine), a red pigment derived from insects; and E160a (carotenes), covering yellow-to-orange shades. E162 (beetroot red) is a red-violet pigment from red beetroot, while E150a–d represents various caramel colours used for brown tones. E133 (Brilliant Blue FCF) is a synthetic blue colour found in some sweets and beverages.
Remember that natural origin is no guarantee of safety, and synthetic origin doesn't automatically mean harm. For instance, natural carmine (E120) can trigger allergic reactions in sensitive people.
Particular attention is given to six synthetic colours: E102, E104, E110, E122, E124, and E129. UK and EU laws require products containing them to carry a warning statement that they 'may have an adverse effect on activity and attention in children'. Exceptions apply to certain categories. This doesn't mean every food with these colours will cause issues, but consumers must be informed of the potential risk.
If you're buying a strawberry dessert, check the actual fruit content alongside the flavourings. That tells you whether you're eating real fruit or just a flavoured base.
Sweeteners provide a sweet taste while contributing fewer calories than table sugar. Frequently used intense sweeteners include aspartame (E951), acesulfame K (E950), sucralose (E955), and steviol glycosides (E960). They are hundreds of times sweeter than sugar, so only tiny amounts are needed. Another group is polyols (sugar alcohols), such as erythritol (E968), xylitol (E967), and sorbitol (E420). You'll find them in sugar-free chewing gum, mints, and low-sugar treats, though excess consumption can cause a laxative effect or bloating. Note that aspartame contains a source of phenylalanine, making it unsafe for people with phenylketonuria (PKU). Remember: 'sugar-free' doesn't mean calorie-free, nor does it automatically make a product healthy. Look at the whole nutritional picture.
Not necessarily. Modified starch simply means starch whose properties have been altered physically, enzymatically, or chemically.
The goal is to help it handle heating, cooling, or freezing better and maintain a stable texture. It's common in sauces, puddings, ready meals, and soups.
'Modified starch' is not a synonym for GMO.
The nutrition table is one of the most useful parts of any label. It shows what you're actually getting—how much energy, fat, saturated fat, carbohydrates, sugars, protein, and salt the product contains. Unlike marketing claims on the package, it gives concrete numbers you can use to compare products directly.
In the UK and EU, nutrition values must be stated per 100g or 100ml. This allows you to compare two products fairly, even if their package sizes differ. Manufacturers may also list values per serving, but always check how many grams a serving actually is.
Energy (kJ and kcal) shows how much energy the food provides. It is measured in kilojoules (kJ) and kilocalories (kcal)—usually just called calories. Higher numbers mean more energy per serving, but high calories don't automatically make a food unhealthy. Nuts and olive oil are calorie-dense, for example, but packed with essential nutrients.
Fat and saturated fat
The 'Fat' line shows total fat content, while 'of which saturates' tells you how much of that total is saturated fat. Fats are essential for health, but the type matters. Unsaturated fats—found in olive oil, nuts, and fish—are generally better choices than excessive saturated fats. Comparing saturated fat levels across similar products is always worthwhile.
Carbohydrates and sugars
Carbohydrates are the body's primary energy source. Under carbohydrates, you'll see 'of which sugars'—this includes all sugars present, both naturally occurring and added. Natural yoghurt contains natural milk sugar (lactose), and fruit contains fructose. So 'of which sugars' doesn't always mean added sugar. Check the ingredients list to see if sugar has been added separately.
Protein
Protein builds and repairs tissue, maintains muscle, and supports body functions. Eggs, meat, fish, dairy, and pulses are great protein sources. Higher protein content can be a plus, but it doesn't instantly make a product a health food on its own.
Salt
This figure helps you keep track of your sodium intake. High salt consumption is linked to elevated blood pressure. Remember that the salt figure on the table is calculated from total sodium, not just added table salt. Foods that don't taste particularly salty can still contribute significantly to your daily intake.
Dietary fibre
Fibre isn't mandatory on every standard nutrition declaration, but manufacturers often include it voluntarily. Fibre aids digestion, supports gut health, and keeps you feeling fuller for longer. It's found mainly in whole grains, vegetables, fruit, pulses, nuts, and seeds. When comparing similar items—like two types of bread or breakfast cereals—higher fibre is a great indicator of quality.
Imagine comparing two breakfast cereals. Cereal A has 22g of sugar and 3g of fibre per 100g. Cereal B has 7g of sugar and 9g of fibre. Assuming other values are similar, Cereal B is clearly the better nutritional choice.
Remember: don't look at calories alone or rely on a single metric. Combine the nutrition table with the ingredients list, serving size, and overall context.
Front-of-pack claims like 'low fat', 'no added sugar', 'source of fibre', or '100% natural' can be tempting, but they don't tell the whole story. Checking the back-of-pack nutrition panel for fat, saturates, sugars, and salt gives you the full picture.
How do you know what counts as 'high' or 'low'? Guidelines help you benchmark these values quickly when comparing foods.
Under the UK traffic light labelling system for solid foods, low fat means 3g or less per 100g, while over 17.5g per 100g is considered high. For saturated fat, 1.5g or less per 100g is low, while over 5g per 100g is high.
For sugars, 5g or less per 100g is low, while over 22.5g per 100g is high. For salt, 0.3g or less per 100g is low, while anything over 1.5g per 100g is high.
Keep in mind these are general benchmarks, not strict rules. Drinks have lower threshold figures, and a food's overall dietary value depends on its entire nutrient profile.
A common mistake is labelling a food as 'good' or 'bad' based on a single figure.
For example, nuts are high in fat, but most of it consists of healthy unsaturated fats. They also provide valuable fibre, protein, vitamins, and minerals. High fat alone isn't a reason to avoid them.
It's a similar story with sugars. Plain yoghurt contains natural lactose, which counts towards total sugars on the label. Fruit yoghurt, however, often contains added sugar on top of that. Reading the ingredients list clarifies where those sugars come from.
Salt levels vary widely, too. Two loaves of bread might look identical, but one could contain twice as much salt as the other. Since bread is an everyday staple, those small differences add up over time.
Compare products within the same category using the 'per 100g' values rather than per-serving claims.
When choosing granola, compare sugars, fibre, and saturated fat per 100g across brands. A granola marketed as a 'fitness breakfast' might actually contain more sugar than a standard option.
With yoghurt, check protein versus sugars. With bread, look at salt, fibre, and flour type.
Don't forget portion sizes. A food that is high in a nutrient per 100g might only be eaten in tiny quantities, whereas a lower-value staple eaten in large portions could contribute far more to your daily total.
Remember: The nutrition table isn't a list of good and bad foods—it's a tool to help you make informed decisions. Combine nutritional values, ingredients, and realistic portion sizes to make the best choice for you.
Sugar can appear under many different names on ingredients lists:
Sucrose.
Glucose.
Fructose.
Dextrose.
Glucose-fructose syrup.
Invert sugar syrup.
Honey.
Agave nectar.
Rice syrup.
Concentrated fruit juices used as sweeteners.
While these ingredients aren't identical, most of them contribute to your overall intake of free sugars.
Honey and agave nectar aren't automatically 'healthier' sugar swaps. They are still concentrated sources of free sugars.
No sugars or sweetening ingredients have been added during manufacturing. The product may still contain naturally occurring sugars.
In the UK and EU, this means no more than 0.5g of sugar per 100g or 100ml.
A legally defined claim (3g fat or less per 100g), but it doesn't mean low calorie or low sugar.
Must contain at least 3g of fibre per 100g, or 1.5g per 100 kcal.
Requires at least 6g of fibre per 100g, or 3g per 100 kcal.
At least 12% of the total energy value must come from protein. For 'high protein', the threshold is 20%.
This term on its own is not a guarantee that a product is better for you.
Means the product meets strict organic farming standards. However, organic biscuits can still be high in sugar, and organic chocolate is still calorie-dense.
In the UK and EU, 14 main allergens must be highlighted by law when present as ingredients:
Cereals containing gluten.
Crustaceans.
Eggs.
Fish.
Peanuts.
Soya.
Milk.
Nuts (tree nuts).
Celery.
Mustard.
Sesame seeds.
Sulphur dioxide and sulphites above specific thresholds.
Lupin.
Molluscs.
Allergens are usually highlighted in bold within the ingredients list.
Warnings like 'may contain traces of...' indicate a risk of unintentional cross-contamination during production.
For anyone with food allergies or intolerances, reading this section carefully is essential.
These two terms mean very different things.
Relates to food quality.
After this date, the food may lose some flavour, texture, or aroma, but if stored correctly, it won't suddenly become unsafe to eat.
Relates to food safety on highly perishable foods.
Do not eat food past its 'use by' date, even if it looks and smells completely fine.
Important: Harmful bacteria don't always change the look, smell, or taste of food.
The term 'ultra-processed foods' (UPF) comes from the NOVA classification system, which groups foods into four categories based on the extent and purpose of industrial processing. UPFs typically include packaged snacks, crisps, fizzy drinks, ready meals, and sugary breakfast cereals.
These products undergo multiple industrial steps and often contain ingredients rarely used in home kitchens—such as emulsifiers, flavourings, thickeners, and modified starches.
Does that mean every ultra-processed food is harmful? Not necessarily. It's helpful to distinguish between processing levels and actual nutritional content.
For instance, some fortified breakfast cereals provide valuable fibre, vitamins, and minerals, whereas a homemade cake—made from simple home ingredients—can still be packed with sugar and saturated fat. Similarly, a sliced wholemeal loaf from the supermarket might technically be classified as UPF while remaining a nutritious, high-fibre choice.
Studies link high consumption of ultra-processed diets to increased risks of obesity and cardiovascular issues. However, the reasons are complex: overall nutrient balance, energy density, portion sizes, and dietary habits all play a role alongside processing itself.
When reading labels, don't focus solely on long ingredient lists or technical terms. Pay attention to added sugars, salt, saturated fats, and fibre content, as well as how often that item features in your diet.
Remember: You don't need to eliminate every packaged or processed food. Aim for a balanced diet built mainly around whole and minimally processed foods—vegetables, fruit, pulses, whole grains, nuts, and quality protein sources. Your overall eating habits matter far more than any single product.
Compare plain natural yoghurt with a flavoured fruit dessert.
Check: added sugar, protein, fat content, and real fruit percentage.
Dark colour doesn't guarantee wholemeal bread.
Check: flour type (e.g. wholemeal wheat flour), fibre, and salt.
Oats and nuts are great, but many store-bought granolas are packed with syrups and sugar.
Check: total sugars per 100g and recommended serving sizes.
Ready-made jarred sauces offer convenience.
Check: tomato percentage, added sugar, salt, and oil type.
Oat, almond, and soya drinks vary wildly in nutritional profile.
Check: protein content, added sugars, and calcium/vitamin fortification.
You don't need to study every single word on the packet.
Follow these five quick steps:
1. Identify the food type. Is it natural yoghurt, a flavoured dairy dessert, fruit juice, or a juice drink?
2. Read the first three ingredients. They make up the bulk of the product.
3. Scan the nutrition table per 100g. Check sugars, saturated fat, salt, and protein.
4. Check allergens and expiry dates. Crucial if you have dietary restrictions or health considerations.
5. Compare with a similar product. This is the easiest way to pick a better alternative.
Myth: All E numbers are dangerous chemicals.
False. E numbers cover natural ingredients like vitamin C (E300) and pectin (E440).
Myth: If you can't pronounce an ingredient, it's unsafe.
False. Scientific or technical names don't automatically mean a substance is harmful.
Myth: 'Preservative-free' automatically means healthier.
False. Nutritional quality depends on the whole composition, not just preservatives.
Myth: 'Sugar-free' means calorie-free.
False. Products can still be high in fat and overall energy.
Myth: Organic means low calorie.
False. Organic certification relates to farming standards, not calorie count.
Myth: All fats are bad for you.
False. The type of fat (unsaturated vs saturated) and portion size matter.
Myth: A short ingredients list is always better.
False. A short list makes reading easy, but you still need to check the nutrition table.
If you come across an unfamiliar E number, check trusted official sources:
EFSA – European Food Safety Authority evaluations.
FSA / European Commission – official lists of approved additives and usage limits.
WHO – dietary and nutrition guidelines.
National food safety agencies – public safety notices and regulatory updates.
Be cautious of unofficial websites that label additives as purely 'dangerous' or 'safe' without citing scientific evidence or intake contexts.
A food label isn't a list of hidden dangers—it's a helpful tool for smart shopping.
Xanthan gum doesn't make a food unhealthy. Vitamin C might be listed as E300. And a product labelled 'natural' might contain more sugar than you think. Always look at the big picture: ingredients, nutritional values, serving sizes, and dietary context.
You don't need to memorize every E number or fear unfamiliar chemical names. Just stay curious, ask the right questions, and shop with confidence.
Good nutrition doesn't start with restriction. It starts with information.