Food additives explained: what the E numbers actually mean

An E number is a filing code. E951 is aspartame, E100 is turmeric, and the system exists so that a label can name a substance in every European language at once without printing it eight times.

Some additives do affect some people, and a few have decent evidence behind the concern. The worry attached to the whole category is out of proportion to that. Below is what the classes are, which ones have real evidence attached, and how to find out whether any of them affect you.

How the numbering works

The number tells you what the substance does, and the ranges run in blocks. E100 to E199 are colours. E200 to E299 are preservatives. E300 to E399 are antioxidants and acidity regulators. E400 to E599 cover thickeners, emulsifiers and stabilisers. E600 to E699 are flavour enhancers. E900 upwards are sweeteners, glazing agents and the rest.

So E621 is a flavour enhancer before you know it is monosodium glutamate, and E407 is a thickener before you know it is carrageenan. Learn the blocks and you can leave the individual numbers alone.

An E prefix means the substance has been assessed and approved for use in the EU. Approval means a safety authority set a limit and judged normal use to sit inside it. It cannot tell you whether you are the one person in two hundred who reacts.

The six classes worth understanding

Sweeteners. Aspartame, sucralose, acesulfame K, saccharin, and the sugar alcohols ending in -itol. The sugar alcohols have a well-understood digestive effect, covered in high-polyol foods. The intense sweeteners are more contested: population-level harm has not been shown, and individual reactions are reported often enough to be worth testing.

Preservatives. Benzoates, sorbates, nitrites, sulphites, propionates. This class contains the two additives with the clearest evidence of affecting a specific group: sulphites, which trigger asthma in a minority of asthmatics¹, and nitrites in cured meat.

Colours. Tartrazine, sunset yellow, allura red and the rest. Six colours carry a mandatory warning label in the EU about possible effects on attention in children², which is the only additive warning of its kind.

Flavour enhancers. MSG and its relatives, plus the ribonucleotides that go with it. The evidence here is thinner than the reputation, and we have written that up in high-glutamate foods.

Emulsifiers and thickeners. Gums, celluloses, polysorbates, carrageenan, lecithin. The newest area of research, mostly about effects on the gut lining and the microbiome, and mostly in animals so far.

Added fibres. Inulin, chicory root fibre, polydextrose. Added deliberately to raise fibre content on a label. They are fermentable, which is why they cause bloating in people who react to FODMAPs.

The full list

The additives in our database that belong to one of the six classes below, grouped by what they do. Each one carries its E number where it has one. A handful of others, the acidulants and caffeine among them, sit outside these classes and are not repeated here.

Food	Notes
NatamycinE235	Natamycin (E235) is a preservative food additive.
Propyl gallateE310	Propyl gallate (E310) is a antioxidant food additive.
NisinE234	Nisin (E234) is a preservative food additive.
Calcium sorbateE203	Calcium sorbate (E203) is a preservative food additive.
Sulfur dioxideE220	Sulfur dioxide (E220) is a preservative food additive.
Potassium metabisulfiteE224	Potassium metabisulfite (E224) is a preservative food additive.
Sodium sulfiteE221	Sodium sulfite (E221) is a preservative food additive.
Propionic acidE280	Propionic acid (E280) is a preservative food additive.
TbhqE319	Tbhq (E319) is a antioxidant food additive.
Sodium bisulfiteE222	Sodium bisulfite (E222) is a preservative food additive.
Benzoic acidE210	Benzoic acid (E210) is a preservative food additive.
Sodium metabisulfiteE223	Sodium metabisulfite (E223) is a preservative food additive.
Potassium nitrateE252	Potassium nitrate (E252) is a preservative food additive.
Potassium nitriteE249	Potassium nitrite (E249) is a preservative food additive.
Sodium propionateE281	Sodium propionate (E281) is a preservative food additive.
Sodium nitrateE251	Sodium nitrate (E251) is a preservative food additive.
Sorbic acidE200	Sorbic acid (E200) is a preservative food additive.
BhaE320	Bha (E320) is a antioxidant food additive.
BhtE321	Bht (E321) is a antioxidant food additive.
Potassium benzoateE212	Potassium benzoate (E212) is a preservative food additive.
Sodium benzoateE211	Sodium benzoate is a food preservative. An antimicrobial additive in acidic foods and beverages.
Potassium sorbateE202	Potassium sorbate is a food preservative. An additive that prevents mold and yeast growth.
Calcium propionateE282	Calcium propionate is a food preservative. An additive that inhibits mold growth in baked goods.
Sodium nitriteE250	Sodium nitrite is a curing salt. A preservative that gives cured meats their pink color.

Food	Notes
CyclamateE952	Cyclamate (E952) is a sweetener food additive.
SteviaE960	Stevia is a plant-based sweetener. A zero-calorie natural sweetener from stevia leaves.
AspartameE951	Aspartame is an artificial sweetener. A zero-calorie sweetener used in diet drinks.
SucraloseE955	Sucralose is an artificial sweetener. A zero-calorie sweetener 600 times sweeter than sugar.
SorbitolE420	Sorbitol is a sugar alcohol sweetener. A reduced-calorie sweetener used in sugar-free foods.
Monk fruit extract	Monk fruit extract is sweetener from monk fruit. A zero-calorie natural sweetener from Asian melons.
MaltitolE965	Maltitol is a sugar alcohol sweetener. A reduced-calorie sweetener similar to sugar.
GlycerolE422	Glycerol (E422) is a sweetener food additive.
XylitolE967	Xylitol is a sugar alcohol from plants. A low-calorie sweetener that benefits dental health.
Acesulfame potassiumE950	Acesulfame potassium is an artificial sweetener. A zero-calorie sweetener 200 times sweeter than sugar.
SaccharinE954	Saccharin is an artificial sweetener. A zero-calorie sweetener with slight metallic aftertaste.
ErythritolE968	Erythritol is a sugar alcohol sweetener. A zero-calorie sweetener with minimal aftertaste.
NeotameE961	Neotame is an artificial sweetener. A zero-calorie sweetener 8000 times sweeter than sugar.
MannitolE421	Mannitol is a sugar alcohol from plants. A low-calorie sweetener used in sugar-free products.
LactitolE966	Lactitol is a sugar alcohol from lactose. A low-calorie sweetener used in sugar-free foods.
Tagatose	Tagatose is a natural low-calorie sugar. A sweetener with 90% less calories than sugar.
AdvantameE969	Advantame is a high-intensity artificial sweetener. A zero-calorie sweetener 20000 times sweeter than sugar.
IsomaltE953	Isomalt is a sugar alcohol from beet sugar. A low-calorie sweetener used in sugar-free candy.
Allulose	Allulose is a rare natural sugar. A low-calorie sweetener with sugar-like taste.

Food	Notes
Ponceau 4rE124	Ponceau 4r (E124) is a colour food additive.
Quinoline yellowE104	Quinoline yellow (E104) is a colour food additive.
CarmoisineE122	Carmoisine (E122) is a colour food additive.
ErythrosineE127	Erythrosine (E127) is a colour food additive.
Brilliant blueE133	Brilliant blue (E133) is a colour food additive.
Titanium dioxideE171	Titanium dioxide (E171) is a colour food additive.
CarmineE120	Carmine (E120) is a colour food additive.
Allura redE129	Allura red (E129) is a colour food additive.
TartrazineE102	Tartrazine (E102) is a colour food additive.
Sunset yellowE110	Sunset yellow (E110) is a colour food additive.
Caramel colorE150	Caramel color (E150) is a colour food additive.

Food	Notes
Polysorbate 60E435	Polysorbate 60 (E435) is a emulsifier food additive.
Polysorbate 80E433	Polysorbate 80 (E433) is a emulsifier food additive.
CarboxymethylcelluloseE466	Carboxymethylcellulose (E466) is a emulsifier food additive.
Polyglycerol polyricinoleateE476	Polyglycerol polyricinoleate (E476) is a emulsifier food additive.
Gellan gumE418	Gellan gum (E418) is a emulsifier food additive.
Gum arabicE414	Gum arabic (E414) is a emulsifier food additive.
Locust bean gumE410	Locust bean gum (E410) is a emulsifier food additive.
DatemE472	Datem (E472) is a emulsifier food additive.
Propylene glycolE1520	Propylene glycol (E1520) is a emulsifier food additive.
Gelatin	Gelatin is a protein from animal collagen. A gelling agent used in desserts and candies.
Sodium stearoyl lactylateE481	Sodium stearoyl lactylate (E481) is a emulsifier food additive.
PectinE440	Pectin is a natural fruit gelling agent. A carbohydrate used to thicken jams and jellies.
Mono- and diglyceridesE471	Mono- and diglycerides (E471) is a emulsifier food additive.
Xanthan gumE415	Xanthan gum is a thickening and stabilizing agent. A polysaccharide used in gluten-free baking.
LecithinE322	Lecithin is a fatty substance emulsifier. A natural additive that helps ingredients blend smoothly.
CarrageenanE407	Carrageenan is a seaweed-derived thickener. A gelling agent extracted from red seaweed.
Agar-agarE406	Agar-agar is a gelatin substitute from seaweed. A plant-based gelling agent used in Asian desserts.
Maltodextrin	Maltodextrin is a emulsifier food additive.
Guar gumE412	Guar gum is a thickener from guar beans. A binding agent used in gluten-free baking.
Modified starchE1400	Modified starch (E1400) is a emulsifier food additive.

Food	Notes
Glutamic acidE620	Glutamic acid (E620) is a flavour enhancer food additive.
Monopotassium glutamateE622	Monopotassium glutamate (E622) is a flavour enhancer food additive.
Disodium ribonucleotidesE635	Disodium ribonucleotides (E635) is a flavour enhancer food additive.
Disodium inosinateE631	Disodium inosinate (E631) is a flavour enhancer food additive.
Hydrolyzed vegetable protein	Hydrolyzed vegetable protein is a flavour enhancer food additive.
Disodium guanylateE627	Disodium guanylate (E627) is a flavour enhancer food additive.
Monosodium glutamateE621	Monosodium glutamate is a flavor enhancer. MSG adds umami taste to foods.
Yeast extract	Yeast extract is a savory flavoring paste. A concentrated umami ingredient made from yeast.

Food	Notes
PolydextroseE1200	Polydextrose (E1200) is a fibre food additive.
Soluble corn fiber	Soluble corn fiber is a fibre food additive.
Inulin	Inulin is a fibre food additive.
Chicory root fiber	Chicory root fiber is a fibre food additive.

What the evidence supports

Three additives have enough behind them to act on without testing yourself.

Sulphites trigger asthma attacks in roughly 5% of people with asthma, and the reaction is fast and well documented. Nitrites in processed meat carry a cancer risk at population level, which is why processed meat is classified as it is. The six colours covered by the EU warning have a modest, replicated association with attention in children.

For everything else, population studies have not found harm at normal intakes. A study looking for an average effect will miss a reaction that happens to one person in two hundred, so the population finding leaves your own question open.

How to test an additive on yourself

Additives are harder to test than foods, because you rarely eat one on its own. Three things make it workable.

Pick a whole class. Cutting all six artificial colours for two weeks is a test you can run. Cutting only sunset yellow leaves the other five in your diet.

Read the label. A product that seems fine can carry four additives from the same class, and one that looks heavily processed may carry none.

Count the days that were uneventful. An additive that affects you will show a pattern against your own record within a few weeks. One that does not will show nothing, which also answers the question. Without a record, most people who suspect additives have no evidence either way.

Journal your day in 30 seconds, find your triggers.

Where Triggerbites fits in

This list comes from the food data inside Triggerbites. The app treats each additive as an ingredient in its own right and grades it the way it grades the flour or the milk.

You journal your day in plain words or by voice, in about 30 seconds, and name packaged food the way you normally would: "a Coke Zero", "a protein bar". The app finds the product in a catalog of over a million, with its ingredients and additives. You can also scan the barcode or photograph the label. Each additive goes into your diary tagged with its class: sweetener, preservative, colour, emulsifier, flavour enhancer or added fibre.

Log for a few weeks and the app ranks what your symptoms keep following, including reactions that show up days later. When you cut a whole class for two weeks, the app has already counted that class on every day before and after, so you can compare the two stretches without a spreadsheet.

Log your day in 30 seconds

Text, voice or photo. Log as you go, or recap it all in the evening.

Your food, broken down

Meals become ingredients and sensitivity profiles: histamine, salicylates, FODMAPs, allergens, and even the additives on packaged food.

Everything in the same journal

Symptoms, supplements, sleep, stress, exercise and mood, beside what you ate.

See what repeats over time

Patterns between what you eat and how you feel, including delayed reactions that show up days later.

Triggerbites Features

• Log your day in 30 seconds: Text, voice or photo. Log as you go, or recap it all in the evening.
• Your food, broken down: Meals become ingredients and sensitivity profiles: histamine, salicylates, FODMAPs, allergens, and even the additives on packaged food.
• Everything in the same journal: Symptoms, supplements, sleep, stress, exercise and mood, beside what you ate.
• See what repeats over time: Patterns between what you eat and how you feel, including delayed reactions that show up days later.

Common questions

What does an E number mean?

It is a filing code showing the substance has been assessed and approved for use in the EU, and the number tells you its job. E100 to E199 are colours, E200 to E299 preservatives, E400 to E599 thickeners and emulsifiers, E600 to E699 flavour enhancers, E900 upwards sweeteners.

Are E numbers bad for you?

The prefix means the substance is approved for use in the EU. E100 is turmeric and E300 is vitamin C. A few additives do affect a specific group of people, and most have no demonstrated effect at normal intakes, so the number itself tells you nothing about risk.

Which food additives have real evidence against them?

Three. Sulphites trigger asthma attacks in roughly one in twenty people with asthma. Nitrites in processed meat carry a population-level cancer risk. Six artificial colours carry a mandatory EU warning about possible effects on attention in children.

What is the difference between a preservative and an antioxidant?

A preservative stops microbes growing, which is why bread and cured meat keep. An antioxidant stops fats going rancid and colours fading. They sit in overlapping number ranges and often appear on the same label.

Do emulsifiers damage your gut?

This is the newest area of research and most of it is in animals so far. Studies on polysorbate 80 and carboxymethylcellulose have shown effects on the gut lining and the microbiome in mice. Whether that translates to humans at the amounts found in food is not settled.

How do I test whether additives affect me?

Test a whole class at once, because you rarely eat one additive on its own. Cut all six artificial colours, or all added sweeteners, for two weeks and keep a written record including the uneventful days.

Live, love, log. 🧡