In New Zealand and Australia, that assessment is done by Food Standards Australia New Zealand (FSANZ), which only permits additives in specific foods and at set levels.

“E-numbers can look unfamiliar, but they’re a simple way of labelling additives that have been assessed for safety,” says registered dietitian Lily Henderson.

“In some cases they’re ingredients people already recognise, such as vitamin C or citric acid – in other cases they are artificial sweeteners.”

Additives exist because they perform practical roles: preventing spoilage, stabilising texture, maintaining colour or stopping ingredients from separating.

Are all E-numbers artificial?

No – and this is one of the biggest misconceptions.

Many E-numbers are naturally occurring compounds found in everyday foods.

Whether something comes from a natural source or is synthesised in a lab doesn’t determine its safety; both are assessed the same way before approval.

For example: E300 is vitamin C (ascorbic acid); E160d is lycopene, the red pigment found in tomatoes; E100 is curcumin, derived from turmeric.

These receive E-numbers because they perform a specific function in food – preventing oxidation or maintaining colour – not because they’re artificial.

Does the presence of E-numbers mean food is highly processed?

Often, but not always.

A jar of pasta sauce might contain citric acid (E330) to balance acidity; packaged salad leaves might include an antioxidant to prevent browning. The presence of one or two additives doesn’t make a food ultra-processed.

However, foods that rely on long lists of flavour enhancers, colourings, emulsifiers and stabilisers are usually more heavily processed and often less nutritious.

Researchers increasingly associate diets high in ultra-processed foods with poorer health outcomes. There is also emerging – if still evolving – evidence that certain additives, particularly emulsifiers and artificial sweeteners, may affect the gut microbiome.

“Additives themselves aren’t usually the issue,” says dietitian Julia Sekula.

“What matters more is the overall pattern of eating – diets built around vegetables, fruit, whole grains and protein-rich foods tend to support better health, whether or not some packaged foods are included.”

Are any additives linked to sensitivities?

Most are safe for most people within approved limits, but a small number are associated with reactions. Global research suggests food additive sensitivity affects roughly 1-2% of children and around 1% of adults.

Additives sometimes linked to sensitivities include:

Sulphites (E220–E228) – preservatives in dried fruit and wine. Can trigger symptoms in some people with asthma; must be declared on labels when present at 10 mg/kg or above.

Food colourings – including Tartrazine (E102), Yellow 2G (E107), Sunset Yellow FCF (E110) and Cochineal (E120).

Benzoates (E210–E213) – preservatives in soft drinks and sauces.

MSG (E621–625) – a flavour enhancer in savoury foods. Scientific reviews consistently find it safe for most people in normal amounts, though a small number report sensitivity.

If you think you may have a food additive sensitivity, speak to your doctor or a registered dietitian before restricting your diet – self-diagnosis can eliminate foods unnecessarily.

How to interpret E-numbers when shopping

Rather than fixating on individual codes, look at the ingredient list as a whole. Shorter lists generally indicate less processing.

It’s also worth considering how often you eat something: an occasional processed snack is unlikely to matter much in the context of an otherwise balanced diet.

Whole foods – vegetables, fruit, legumes, grains and nuts – contain no added additives and should form the base of most people’s eating.

E-numbers you probably see often:

E300 – Vitamin C (ascorbic acid) An antioxidant used to prevent foods from spoiling or browning.

E330 – Citric acid A natural acid found in citrus fruits, used to control acidity in drinks and sauces.

E100 – Curcumin A yellow colouring derived from turmeric.

E471 – Mono- and diglycerides of fatty acids An emulsifier, usually derived from plant or animal fats, that helps oil and water combine in foods like bread and spreads.

E202 – Potassium sorbate A preservative used to prevent mould in foods such as cheese and sauces.

Those numbers on the back of the packet aren’t a warning sign – they’re a record that an ingredient has been assessed and approved. Some come from natural sources, some are synthetic, and many simply help food stay safe or stable on its journey to your kitchen.

The ones to pay attention to are less the individual codes and more the overall picture: how long is the ingredient list, how often do you eat this food, and what does the rest of your diet look like.

Herald contributor Nikki Birrell has worked in food and travel publishing for nearly 20 years.