What is ultra-processed food? A simple guide with examples
It’s not always easy to tell whether a food product is ultra-processed or not. This guide gives you clear examples of both ultra-processed foods and those that aren’t.
Tormund Gerhardsen
Founder of The Food App
What is ultra-processed food?
Ultra-processed food refers to items that have gone through extensive industrial processing. A tell-tale sign is often a long ingredient list, filled with things you wouldn’t normally find in a home kitchen.
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Soft drinks and snacks
Nearly all fizzy drinks and energy drinks with added flavour and colour are ultra-processed. The same goes for most chocolate bars, crisps, and other snack foods. These products often include texture enhancers and artificial sweeteners – both clear markers of ultra-processing.
Lucozade Energy Original 900Ml
Ingredients: Carbonated Water, Glucose Syrup (13%), Acid (Citric Acid), Acidity Regulator (Sodium Gluconate), Flavourings, Preservative (Potassium Sorbate), Caffeine, Sweeteners (Sucralose, Acesulfame K), Antioxidant (Ascorbic Acid), Colours (Sunset Yellow, Ponceau 4R), Niacin (Vitamin B3)
Lucozade Energy Original 900Ml er Ultra-processed.
Kp Skips Prawn Cocktail Crisps 6 X 13.1G
Ingredients: Tapioca Starch, Sunflower Oil, Maize Flour, Prawn Cocktail Flavour [Sugar, Salt, Natural Flavouring, Acid: Citric Acid, Rice Flour, Dried Onion, Potassium Chloride, Dried Spirit Vinegar Extract, Potato Starch, Dried Tomato, Dried Yeast Extract, Black Pepper Extract, Colour: Paprika Extract, Clove Extract], Rice Protein, Sugar, Salt
Kp Skips Prawn Cocktail Crisps 6 X 13.1G er Ultra-processed.
Maltesers Milk Chocolate Gift Box Chocolates 110g
Ingredients: Sugar, Skimmed MILK Powder, Cocoa Butter, Glucose Syrup, BARLEY Malt Extract, Cocoa Mass, Palm Fat, Whey Permeate (MILK), MILK Fat, Palm Kernel Fat, Emulsifiers (SOYA Lecithin, E492), WHEAT Flour, Raising Agents (E341, E500, E501), WHEAT GLUTEN, Sweet Whey Powder (MILK), Salt, Glazing Agent (Pectins). MILK Chocolate Contains MILK Solids 14% Minimum.
Maltesers Milk Chocolate Gift Box Chocolates 110g er Ultra-processed.
McVities Rich Tea The Classic One Twin Pack 2 x 300g
Ingredients: Flour (Wheat Flour, Calcium, Iron, Niacin, Thiamin), Sugar, Vegetable Oil (Palm), Glucose-Fructose Syrup, Barley Malt Extract, Raising Agents (Sodium Bicarbonate, Ammonium Bicarbonate), Salt
McVities Rich Tea The Classic One Twin Pack 2 x 300g er Ultra-processed.
Is all chocolate ultra-processed?
No, not all chocolate is ultra-processed. Some types are made with just a few basic ingredients and don’t fall into the ultra-processed category. But keep in mind – just because something isn’t ultra-processed doesn’t automatically make it healthy.
Tesco Finest 48% Dark Milk Chocolate 100g
Ingredients: Dried Whole Milk, Cocoa Mass, Cocoa Butter, Sugar.
Tesco Finest 48% Dark Milk Chocolate 100g is Not ultra-processed .
Green & Black's Organic 70% Dark Chocolate Bar 90g
Ingredients: Cocoa mass #, cane sugar #, cocoa butter #, vanilla extract #. # = Certified Organic. Organic Chocolate: Minimum Cocoa Solids 70%. Fairtrade Cocoa, Sugar and Vanilla may be mixed with non-certified Cocoa, Sugar and Vanilla on a mass balance basis, total 100%. Visit info. fairtrade. net/sourcing May contain NUTS, MILK., MAY CONTAIN NUTS, MILK.
Green & Black's Organic 70% Dark Chocolate Bar 90g is Not ultra-processed .
Organic 37% Cocoa Smooth Milk Chocolate 90g (Montezuma's)
Ingredients: Organic cane sugar, Organic cocoa butter, Organic milk powder, Organic cocoa paste, Organic vanilla extract.
Organic 37% Cocoa Smooth Milk Chocolate 90g (Montezuma's) is Not ultra-processed .
Minced meat and minced products
Many meat products are considered ultra-processed due to how they’re made or what’s added to them, but plain minced meat or lean beef mince is often not. Once that mince is turned into products like meatballs, added ingredients and processing steps can make them ultra-processed.
Tesco Beef Meatballs 24 Pack 672g
Ingredients:
INGREDIENTS: Beef (86%), Water, Rice Flour, Salt, Onion Powder, Dextrose, Sugar, Yeast Extract, Black Pepper, Rapeseed Oil, Paprika, Bamboo Fibre, Preservative (Sodium Metabisulphite), White Pepper, Bay, Black Pepper Extract, Flavouring.
Tesco Beef Meatballs 24 Pack 672g er Ultra-processed.
Tesco Lean Beef Steak Mince 5% Fat 500g
Ingredients: Lean beef steak mince 5% fat.
Tesco Lean Beef Steak Mince 5% Fat 500g is Not ultra-processed .
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Sliced meats
Cold meats like cooked ham are usually considered ultra-processed. Salami is often seen as less processed, but many types include additives like dextrose that push them into the ultra-processed category. Dry-cured hams like Serrano or Parma, on the other hand, typically contain just pork and salt.
Tesco Wafer Thin Honey Roast Ham Slices 125g
Ingredients:
INGREDIENTS: Pork (86%), Water, Honey (4.5%), Salt, Dextrose, Stabilisers (Pentapotassium Triphosphate, Pentasodium Triphosphate, Tetrapotassium Diphosphate), Mineral Sea Salt, Antioxidant (Sodium Ascorbate), Sugar, Brown Sugar, Gluten Free Breadcrumbs [Rice Flour, Cornflour, Rapeseed Oil, Salt, Turmeric, Paprika Extract, Dextrose], Preservatives (Sodium Nitrite, Sodium Nitrate), Demerara Sugar, Pork Gelatine, Colour (Plain Caramel), Caramelised Sugar Syrup.
Tesco Wafer Thin Honey Roast Ham Slices 125g er Ultra-processed.
Tesco Finest Salami Milano 90G
Ingredients:
INGREDIENTS: Pork, Salt, Dextrose, White Pepper, Antioxidant (Sodium Ascorbate), Preservatives (Sodium Nitrite, Potassium Nitrate), Dried Garlic.
Tesco Finest Salami Milano 90G er Ultra-processed.
Tesco Finest 14 Month Genuine Parma Ham 78G
Ingredients: INGREDIENTS: Pork Leg, Sea Salt.
Tesco Finest 14 Month Genuine Parma Ham 78G is Not ultra-processed .
Tesco Spanish Serrano Ham 80G
Ingredients: INGREDIENTS: Pork Leg, Salt.
Tesco Spanish Serrano Ham 80G is Not ultra-processed .
Yoghurt and dairy products
Most plain dairy products like yoghurt, cottage cheese, and regular cheese are not ultra-processed. However, flavoured yoghurts and dairy products with sweeteners or thickeners are considered ultra-processed.
Activia Kefir Strawberry Gut Health Yoghurt Drink 280ml
Ingredients: Skimmed Milk, Cream (Milk), Sugar, Strawberry Purée (1%), Modified Starch, Natural Flavourings, Black Carrot Juice Concentrate, Concentrated Carrot Juice, Concentrated Lemon Juice, Live Yogurt and Kefir Cultures, and Yeasts*, *Contains 16 Strains of Live Cultures including: Bifidobacterium Lactis, Lactobacillus Bulgaricus, Streptococcus Thermophilus, Lactobacillus Spp., Lactococcus Lactis, Lactobacillus Rhamnosus
Activia Kefir Strawberry Gut Health Yoghurt Drink 280ml er Ultra-processed.
Creamfields Low Fat Natural Yogurt 500G
Ingredients: Low fat natural yogurt 500 G.
Creamfields Low Fat Natural Yogurt 500G is Not ultra-processed .
Cheese
Most regular cheese is not considered ultra-processed. However, cream cheese and cheese spreads in tubes are more often ultra-processed. These products often contain additives like stabilisers and flavourings to modify texture or extend shelf life. That said, there are exceptions, as shown below.
Dairylea Cheese Spread Triangles 16 pack 16x15.6G
Ingredients: skimmed MILK (water, skimmed MILK powder), CHEESE, MILK fat, whey powder (from MILK), inulin, MILK protein, skimmed MILK powder, emulsifying salts (triphosphate, polyphosphates), calcium phosphate, acidity regulator (citric acid)
Dairylea Cheese Spread Triangles 16 pack 16x15.6G er Ultra-processed.
The Laughing Cow Original Cheese Spread Triangles 16 Pack 267g
Ingredients: Rehydrated Skimmed Milk (Water, Skimmed Milk Powder), Cheeses, Butter, Milk Mineral Concentrate, Emulsifying Salts (Polyphosphates), Milk Protein, Lactic Concentrate
The Laughing Cow Original Cheese Spread Triangles 16 Pack 267g er Ultra-processed.
Cathedral City Extra Mature Cheddar Cheese 550 G
Ingredients: Cheddar Cheese 550 G
Cathedral City Extra Mature Cheddar Cheese 550 G is Not ultra-processed .
Cottage cheese
Most plain cottage cheese is not ultra-processed. However, some varieties have added flavour, sweeteners, or thickeners often make them ultra-processed.
Piatnica Cottage Cheese Naturalny 200G
Ingredients: Pasteurized Milk, Pasteurized Cream, Salt
Piatnica Cottage Cheese Naturalny 200G is Not ultra-processed .
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Butter and spreads
Real dairy butter is generally not ultra-processed. Margarine made from vegetable oils, on the other hand, usually is. Some spreads are a mix of butter and plant oils.
Flora Original Spread with Natural Ingredients 450G
Ingredients: Plant Oils (Rapeseed, Sunflower, Linseed), Water, Coconut Fat, Salt (1.3%), Plant Based Emulsifier (Lecithin), Faba Bean preparation, Natural Flavourings, Vitamin A
Flora Original Spread with Natural Ingredients 450G er Ultra-processed.
Lurpak Butter - Slightly Salted 200g
Ingredients: Butter (Milk), Lactic Culture (Milk), Salt, Minimum Fat content 80%
Lurpak Butter - Slightly Salted 200g is Not ultra-processed .
Crispbread
Basic crispbread is not ultra-processed. However, some industrially produced crispbreads contain additives or processing agents that can make them ultra-processed.
Tesco Finest Gouda & Edam Crispies 90G
Ingredients:
INGREDIENTS: Wheat Flour, Gouda Medium Fat Hard Cheese (23%) [Cheese (Milk), Colour (Mixed Carotenes)], Butter (Milk) (20%), Dried Whole Milk, Edam Medium Fat Hard Cheese (1%) [Cheese (Milk), Colour (Mixed Carotenes)], Sea Salt, Mustard Powder, White Pepper, Milk Proteins, Dextrose, Rapeseed Oil.
Tesco Finest Gouda & Edam Crispies 90G er Ultra-processed.
Ryvita Sesame Crispbread 250g
Ingredients: Wholegrain Rye Flour, Rye Bran, Sesame Seeds (11%), Salt, Made with 81g of Wholegrain Rye Flour per 100g of product
Ryvita Sesame Crispbread 250g is Not ultra-processed .
Dr. Karg's Organic Crispbread - Emmental Cheese & Pumpkin Seed 200g
Ingredients: Wholegrain Wheat Flour* (69g**), Grated Emmental Cheese* (Milk) (14g**), Pumpkin Seeds* (11g**), Sunflower Oil*, Oat Flakes* (4g**), Sunflower Seeds* (3g**), Linseeds* (3g**), Sea Salt, Sesame Seeds* (2g**), Yeast, Barley Malt Extract*, *=Organic ingredients, **= For the production of 100g product
Dr. Karg's Organic Crispbread - Emmental Cheese & Pumpkin Seed 200g is Not ultra-processed .
