The Ultimate Guide to Common Food Additives

Various uses of E-Numbers in consumer goods

Have you ever looked at an ingredients list and felt like you needed a chemistry degree to understand it? You're not alone. Vague names and codes like E330 or E129 can be confusing. This guide is designed to help you decode those labels and make more informed choices about the products you buy.

What Are E Numbers?

E numbers are codes used to identify food additives approved for use in the European Union (EU) and other countries like Spain. The "E" stands for "Europe." In the list below, we've categorized the most common and notable additives and highlighted whether they are typically from a Natural source or are Synthetic. We've also included notes on their association with ultra-processed foods (UPFs) and any major controversies.

Colours (E100–E199)

Colours add or restore colour to food. Many synthetic colours are hallmarks of UPFs, used to make industrial formulations visually appealing.

E102 - Tartrazine

  • Classification: Synthetic
  • Primary Function: Colour (Lemon Yellow)
  • Commonly Found In: Soft drinks, sweets, crisps, cake mixes, and other ultra-processed snacks.
  • Notes & Controversy: Highly controversial. It was one of the "Southampton Six" colours linked to increased hyperactivity in children. In the EU and Spain, foods containing Tartrazine must carry the warning: "May have an adverse effect on activity and attention in children."

E120 - Cochineal, Carminic acid

  • Classification: Natural
  • Primary Function: Colour (Red)
  • Commonly Found In: Yogurts, juices, sweets, and some processed meats like sausages.
  • Notes & Controversy: The controversy is primarily ethical and dietary. It is derived from crushed Dactylopius coccus insects, making it unsuitable for vegans, vegetarians, and some religious groups. It can also cause allergic reactions in rare cases.

E129 - Allura Red AC

  • Classification: Synthetic
  • Primary Function: Colour (Orange-Red)
  • Commonly Found In: Sweets, soft drinks, condiments, and breakfast cereals.
  • Notes & Controversy: Another of the "Southampton Six" colours linked to hyperactivity, requiring the same warning label as Tartrazine in the EU. A very common marker of ultra-processed foods.

E133 - Brilliant Blue FCF

  • Classification: Synthetic
  • Primary Function: Colour (Blue)
  • Commonly Found In: Ice cream, tinned peas, mouthwash, sports drinks, and sweets.
  • Notes & Controversy: Poorly absorbed by the body. While approved, some studies have raised concerns about potential cell-level effects, but regulatory bodies like EFSA deem it safe at approved levels.

E150d - Sulphite Ammonia Caramel

  • Classification: Synthetic
  • Primary Function: Colour (Dark Brown)
  • Commonly Found In: Colas, dark beers, soy sauce, gravies, and baked goods.
  • Notes & Controversy: One of the most widely used colourings. Controversy surrounds the byproduct 4-methylimidazole (4-MeI), which is listed as a possible carcinogen in California. EFSA considers it safe at current usage levels.

E171 - Titanium Dioxide

  • Classification: Natural (Mineral)
  • Primary Function: Colour (White), Opacifier
  • Commonly Found In: Sweets, chewing gum, pastries, and food supplements.
  • Notes & Controversy: Highly controversial. In 2022, the EU and Spain banned its use as a food additive. The EFSA could no longer consider it safe because concerns about genotoxicity (the potential for nanoparticles to damage DNA) could not be ruled out. Its presence is a strong indicator of an ultra-processed product.

Preservatives (E200–E299)

Preservatives protect food against microorganisms. They are cornerstones of food processing, but many are debated.

E211 - Sodium Benzoate

  • Classification: Synthetic
  • Primary Function: Preservative (Anti-bacterial & Anti-fungal)
  • Commonly Found In: Soft drinks, fruit juices, pickles, and salad dressings.
  • Notes & Controversy: Highly controversial. When combined with ascorbic acid (Vitamin C, E300), it can form small amounts of benzene, a known carcinogen. This remains a significant concern in the soft drinks industry and is a hallmark of ultra-processed beverages.

E220 - Sulphur Dioxide (and Sulphites E221-E228)

  • Classification: Synthetic
  • Primary Function: Preservative, Antioxidant
  • Commonly Found In: Wine, beer, dried fruits (like apricots), and processed meats.
  • Notes & Controversy: The main controversy is that sulphites are a well-known trigger for allergic reactions, particularly in people with asthma. In the EU, regulations require a clear warning label, such as "contains sulphites."

E250 - Sodium Nitrite

  • Classification: Synthetic
  • Primary Function: Preservative, Colour Fixative
  • Commonly Found In: Cured and processed meats like bacon, ham, sausages, and hot dogs.
  • Notes & Controversy: Extremely controversial. It is crucial for preventing botulism, but when heated, nitrites can form carcinogenic nitrosamines. The WHO has classified processed meat as a Group 1 carcinogen, partly due to nitrites.

E282 - Calcium Propionate

  • Classification: Synthetic
  • Primary Function: Preservative (Mould Inhibitor)
  • Commonly Found In: Mass-produced, packaged bread, baked goods, and processed cheese.
  • Notes & Controversy: A hallmark ingredient of ultra-processed bread. The controversy is linked to several debated studies suggesting a potential connection to irritability and other behavioural issues in children.

Antioxidants & Acidity Regulators (E300–E399)

This group prevents oxidation (e.g., fats going rancid) and controls pH levels.

E300 - Ascorbic Acid (Vitamin C)

  • Classification: Natural
  • Primary Function: Antioxidant, Flour Improver
  • Commonly Found In: Bread, juices, cured meats (to inhibit nitrosamine formation).
  • Notes & Controversy: Generally considered safe and beneficial. It's the synthetic form of Vitamin C, but chemically identical to the natural version.

E322 - Lecithin

  • Classification: Natural
  • Primary Function: Emulsifier, Antioxidant
  • Commonly Found In: Chocolate, salad dressings, margarine, and baked goods.
  • Notes & Controversy: Typically derived from soy, sunflower, or rapeseed. Generally considered safe. The main controversy relates to soy lecithin often being derived from genetically modified soybeans.

E330 - Citric Acid

  • Classification: Natural
  • Primary Function: Acidity Regulator, Antioxidant, Flavouring
  • Commonly Found In: Almost all categories of processed food, especially soft drinks and sweets.
  • Notes & Controversy: While naturally abundant in citrus fruits, the commercial version is produced via fermentation by a mould (Aspergillus niger). It is generally considered safe, but the mould source can cause rare allergic reactions.
  • Lemon: Read our guide to Citic Acid from Lemon.

E338 - Phosphoric Acid

  • Classification: Synthetic
  • Primary Function: Acidity Regulator, Flavouring
  • Commonly Found In: Cola-style soft drinks.
  • Notes & Controversy: Provides the sharp, tangy flavour in colas. Its controversy is linked to studies suggesting high intake of phosphoric acid (especially with low calcium intake) may contribute to lower bone density and kidney problems.

Thickeners, Stabilisers & Emulsifiers (E400–E499)

This large group provides texture, stability, and mouthfeel, and are hallmarks of ultra-processed foods.

E407 - Carrageenan

  • Classification: Natural
  • Primary Function: Thickener, Gelling Agent, Stabiliser
  • Commonly Found In: Dairy-free milks (almond, soy), processed meats, cottage cheese, and desserts.
  • Notes & Controversy: Highly controversial. It is extracted from red seaweed. While approved by regulatory bodies, numerous independent studies have linked food-grade carrageenan (undegraded) to gastrointestinal inflammation, and it is often avoided by health-conscious consumers.

E415 - Xanthan Gum

  • Classification: Natural
  • Primary Function: Thickener, Stabiliser
  • Commonly Found In: Sauces, salad dressings, gluten-free products, and ice cream.
  • Notes & Controversy: Produced by bacterial fermentation. Generally considered safe, but can cause bloating and digestive issues in some people, especially in large amounts. A key ingredient in many ultra-processed foods to mimic texture.

E471 - Mono- and diglycerides of fatty acids

  • Classification: Synthetic
  • Primary Function: Emulsifier
  • Commonly Found In: Bread, margarine, ice cream, baked goods, and peanut butter.
  • Notes & Controversy: A classic indicator of an ultra-processed food. They help mix oil and water. They are produced from fats (plant or animal) and their chemical structure is similar to regular fats. Depending on the production process, they may contain small amounts of trans fats, which are widely recognized as harmful.

Flavour Enhancers (E600–E699)

These enhance the existing savoury flavours in food.

E621 - Monosodium Glutamate (MSG)

  • Classification: Synthetic
  • Primary Function: Flavour Enhancer
  • Commonly Found In: Crisps, processed soups, frozen dinners, fast food, and soy sauce.
  • Notes & Controversy: Highly controversial, though scientific consensus has shifted. MSG provides the "umami" or savoury taste. Past controversy linked it to "Chinese Restaurant Syndrome," but double-blind studies have largely failed to show a consistent link. Regulatory bodies consider it safe. However, a subset of people report sensitivity with symptoms like headaches or flushing. It's a cornerstone of the ultra-processed food industry.

Sweeteners, Glazing Agents & Others (E900+)

A miscellaneous group including artificial sweeteners, which are highly debated.

E904 - Shellac

  • Classification: Natural
  • Primary Function: Glazing Agent
  • Commonly Found In: Confectionery, fruit coatings, and pharmaceutical pills to give a glossy finish.
  • Notes & Controversy: Similar to cochineal, the controversy is ethical/dietary. It is a resin secreted by the female lac bug.

E951 - Aspartame

  • Classification: Synthetic
  • Primary Function: Artificial Sweetener
  • Commonly Found In: "Diet" or "zero sugar" soft drinks, chewing gum, yogurt, and tabletop sweeteners.
  • Notes & Controversy: One of the most controversial additives of all time. In 2023, the WHO's International Agency for Research on Cancer (IARC) classified it as "possibly carcinogenic to humans" (Group 2B). However, other bodies like EFSA and the FDA maintain that it is safe at the current acceptable daily intake (ADI) levels. It remains a key ingredient in many ultra-processed "diet" foods.

E955 - Sucralose

  • Classification: Synthetic
  • Primary Function: Artificial Sweetener
  • Commonly Found In: "Zero calorie" drinks, protein bars, sauces, and baked goods.
  • Notes & Controversy: It is made from sugar in a multi-step chemical process that replaces some atoms with chlorine. It is controversial due to studies suggesting it may alter the gut microbiome and concerns about the creation of potentially harmful compounds when heated to high temperatures.

E967 - Xylitol

  • Classification: Natural
  • Primary Function: Sugar Alcohol Sweetener
  • Commonly Found In: Sugar-free chewing gum, mints, and dental care products.
  • Notes & Controversy: A sugar alcohol that occurs naturally in some plants. It is known for its dental health benefits (preventing cavities). The main "controversy" is that, like other sugar alcohols, it can cause digestive distress (gas, bloating, laxative effect) if consumed in large amounts. It is also extremely toxic to dogs.

Disclaimer: This guide is for informational purposes only. The safety and regulation of food additives are complex and can change. Always consult official sources like the European Food Safety Authority (EFSA) for the most current information.