Top 10 Harmful E-Numbers to Avoid on Food Labels

Food labels can be difficult to understand, especially when the ingredient list contains a long series of E-numbers.

Some websites claim that all E-numbers are dangerous. That is not true.

An E-number simply means that a substance has been assigned a food additive number under the European food additive system. Some E-numbers represent substances that occur naturally, such as vitamin C, while others identify preservatives, colours, sweeteners or antioxidants.

Many approved additives have been extensively evaluated and are considered safe at permitted levels.

However, some additives deserve more attention than others because of possible allergic reactions, sensitivity in certain people, concerns about high exposure, possible effects on children, or scientific uncertainty about long-term health effects.

This guide looks at 10 E-numbers that consumers may reasonably want to limit or watch more carefully.

The list is not a ranking of the ten most toxic food additives.

Instead, it focuses on additives for which there are meaningful scientific, regulatory or dietary reasons to pay closer attention.

1. E250 Sodium Nitrite

Sodium nitrite is one of the most important additives to understand because it is widely used in processed and cured meats.

It may be found in:

Bacon

Ham

Hot dogs

Sausages

Salami

Pepperoni

Corned beef

Cured pork

Some canned meat products

Sodium nitrite has useful functions.

It helps control dangerous bacteria, including Clostridium botulinum, contributes to the characteristic pink colour of cured meat and helps preserve flavour.

The concern is not simply that sodium nitrite itself is a poison at normal food levels.

The more important issue is that nitrite can participate in chemical reactions that produce N-nitroso compounds, including nitrosamines.

Some nitrosamines are genotoxic and carcinogenic.

EFSA has concluded that dietary exposure to nitrosamines raises a health concern, and meat and meat products are among the most important contributors to nitrosamine exposure.

Processed meat itself has also been classified by the International Agency for Research on Cancer as carcinogenic to humans.

This does not mean that eating one slice of bacon causes cancer.

Cancer risk is influenced by long-term exposure and overall dietary pattern.

WHO and IARC have reported that eating approximately 50 grams of processed meat every day is associated with an estimated 18 percent increase in the relative risk of colorectal cancer.

Sodium nitrite should therefore be considered in the broader context of processed meat consumption rather than treated as the only cause of the association.

What to look for on labels:

E250

Sodium nitrite

Preservative sodium nitrite

INS 250

Practical advice:

Processed meat is better treated as an occasional food than as a major everyday protein source.

2. E220 Sulfur Dioxide and Other Sulfites

E220 is sulfur dioxide.

It belongs to a broader family of sulfite preservatives that includes E221 through E228.

Sulfites are used because they can prevent spoilage, slow oxidation and reduce browning.

They can be found in products such as:

Wine

Dried fruit

Fruit juices

Some potato products

Processed vegetables

Certain seafood products

Beer and other beverages

Sulfites deserve particular attention because some individuals are sensitive to them.

People with asthma appear to be especially important in this context.

Sulfite sensitivity can produce symptoms such as:

Wheezing

Chest tightness

Coughing

Difficulty breathing

Hives

Flushing

Gastrointestinal symptoms

Severe reactions are uncommon but can occur in highly sensitive people.

EFSA's updated assessment also raised concerns about high dietary exposure.

In 2022, EFSA concluded that the available toxicity data were not sufficient to establish a new Acceptable Daily Intake for sulfur dioxide and sulfites.

EFSA also stated that high consumers of foods containing sulfites could potentially reach exposure levels of concern.

This does not mean that everyone must completely avoid sulfites.

However, people with known sulfite sensitivity or certain forms of asthma should take label warnings seriously.

What to look for:

E220 sulfur dioxide

E221 sodium sulfite

E222 sodium hydrogen sulfite

E223 sodium metabisulfite

E224 potassium metabisulfite

E226 calcium sulfite

E227 calcium hydrogen sulfite

E228 potassium hydrogen sulfite

3. E102 Tartrazine

Tartrazine is a synthetic yellow food colour.

It is also known as Yellow 5 in the United States.

It may appear in:

Candy

Soft drinks

Desserts

Cake decorations

Snack foods

Ice pops

Flavoured powders

Sauces

Processed foods

Tartrazine has attracted attention because some people appear to experience sensitivity reactions.

Reported reactions can include:

Hives

Skin reactions

Asthma-like symptoms

Nasal symptoms

Other hypersensitivity reactions

These reactions do not occur in everyone and appear to affect only a minority of consumers.

A separate concern involves children's behaviour.

Tartrazine is one of six artificial food colours subject to a special warning requirement in the European Union.

Foods containing E102 may need to state that the colour may have an adverse effect on activity and attention in children.

This does not mean that tartrazine causes ADHD.

The evidence is more limited than that.

However, European regulators considered the evidence sufficient to require consumers to be informed.

Parents who notice behavioural changes associated with heavily coloured foods may reasonably choose to reduce exposure.

What to look for:

E102

Tartrazine

Yellow 5

FD&C Yellow No. 5

4. E110 Sunset Yellow FCF

Sunset Yellow FCF is another synthetic food colouring.

It produces orange and yellow shades and may appear in:

Soft drinks

Candy

Desserts

Ice cream

Sauces

Snack foods

Cake mixes

Flavoured drinks

Sunset Yellow is sometimes called Yellow 6 in the United States.

Like tartrazine, it is one of the six colours covered by the European warning concerning children's activity and attention.

The European Union requires the relevant warning on many products containing E110.

EFSA has repeatedly evaluated the safety of Sunset Yellow and established an Acceptable Daily Intake.

The existence of an ADI means that the additive is not considered automatically dangerous at every level of exposure.

Nevertheless, reducing unnecessary exposure to brightly coloured ultra-processed foods may be sensible, particularly for children who consume several such products every day.

What to look for:

E110

Sunset Yellow FCF

Orange Yellow S

Yellow 6

FD&C Yellow No. 6

5. E104 Quinoline Yellow

E104 is Quinoline Yellow.

It is a synthetic yellow-green colour used in some foods and beverages.

Its permitted uses vary between countries.

It may appear in:

Confectionery

Desserts

Decorative coatings

Certain beverages

Sauces

Processed snack foods

Quinoline Yellow is another colour included in the European Union's mandatory warning system relating to activity and attention in children.

European regulations require qualifying foods containing E104 to carry the same warning applied to the other five colours in this group.

EFSA previously lowered its Acceptable Daily Intake for Quinoline Yellow after reviewing toxicological evidence.

Like the other colours in this guide, this does not mean that small amounts are proven to cause serious disease.

The practical concern is repeated unnecessary exposure, especially when children consume multiple artificially coloured products throughout the day.

What to look for:

E104

Quinoline Yellow

Food Yellow 13

6. E122 Carmoisine or Azorubine

E122 is known as Carmoisine or Azorubine.

It is a synthetic red azo dye.

It can produce red, burgundy and reddish-purple colours.

Possible food sources include:

Candy

Desserts

Cake decorations

Jellies

Flavoured drinks

Sauces

Processed sweets

As with E102, E104 and E110, E122 is included among the six colours that trigger the European warning concerning activity and attention in children.

It is important not to confuse Carmoisine with Carmine.

Carmoisine is E122.

Carmine, the insect-derived red colouring, is E120.

They are entirely different additives.

E122 remains authorised for specified uses in the European Union.

Therefore, describing it as universally toxic would be inaccurate.

However, consumers who want to reduce exposure to artificial azo dyes may choose products without E122.

What to look for:

E122

Azorubine

Carmoisine

Food Red 3

7. E124 Ponceau 4R

E124 is Ponceau 4R.

It is another synthetic red azo colour.

A confusing alternative name for E124 is Cochineal Red A.

Despite this name, E124 is not the same as carmine or natural cochineal colouring.

Carmine is E120 and comes from cochineal insects.

E124 is a synthetic dye.

Ponceau 4R can be used in certain:

Confectionery products

Desserts

Cakes

Sauces

Processed sweets

Drinks

Decorative foods

E124 is another member of the six-colour group for which the European Union requires the activity-and-attention warning on applicable products.

EFSA has evaluated Ponceau 4R and established exposure limits.

The concern is therefore not that every amount is dangerous.

Consumers may nevertheless choose to minimise synthetic colours, particularly in foods aimed primarily at children.

What to look for:

E124

Ponceau 4R

Cochineal Red A

Brilliant Scarlet 4R

8. E129 Allura Red AC

E129 is Allura Red AC.

In the United States it is commonly called Red 40.

It is one of the world's most widely used synthetic red food colours.

Products that may contain E129 include:

Candy

Sports drinks

Soft drinks

Breakfast cereals

Flavoured dairy products

Ice pops

Desserts

Snack foods

Cake icing

Fruit-flavoured products

Allura Red is included in the same European warning system as Tartrazine, Sunset Yellow, Quinoline Yellow, Carmoisine and Ponceau 4R.

Products containing E129 may therefore require the statement that it may have an adverse effect on activity and attention in children.

This does not establish that Red 40 causes ADHD.

Behavioural effects appear to vary between children, and the evidence does not show that every child reacts to these colours.

Nevertheless, the regulatory warning gives parents a legitimate reason to monitor consumption.

What to look for:

E129

Allura Red AC

Red 40

FD&C Red No. 40

Why Are Six Colours on This List?

You may notice that six of the ten additives in this guide are artificial colours.

There is a specific reason.

European Union legislation identifies six colours for additional labelling:

E102 Tartrazine

E104 Quinoline Yellow

E110 Sunset Yellow

E122 Carmoisine

E124 Ponceau 4R

E129 Allura Red

Applicable foods containing these colours must carry wording indicating that they may have an adverse effect on activity and attention in children.

This requirement does not prove that the colours are toxic or that they cause ADHD.

It does mean that European regulators considered the behavioural evidence important enough to justify a consumer warning.

For families trying to simplify children's diets, these six E-numbers are therefore among the easiest additives to recognise and potentially reduce.

9. E211 Sodium Benzoate

Sodium benzoate is a preservative used to inhibit the growth of yeasts, moulds and certain bacteria.

It is especially useful in acidic foods and beverages.

It may appear in:

Soft drinks

Fruit drinks

Sauces

Pickles

Salad dressings

Condiments

Jams

Flavoured syrups

Sodium benzoate is permitted as a food preservative and is not considered inherently dangerous at approved levels.

However, there is one well-established chemical issue worth understanding.

Under certain conditions, beverages containing benzoate salts together with ascorbic acid, or vitamin C, can form very small amounts of benzene.

Benzene is a known human carcinogen.

Heat and light can promote this reaction.

This issue attracted significant attention after benzene was detected in some soft drinks.

The U.S. FDA investigated beverages and worked with manufacturers to reduce benzene formation.

Many affected products were reformulated.

FDA subsequently reported that the levels found in beverages did not represent a safety concern for consumers overall.

Therefore, it would be misleading to claim that drinking a beverage containing E211 automatically exposes someone to dangerous concentrations of benzene.

The important point is that the chemical interaction is real and manufacturers must control it.

Sodium benzoate has also been investigated alongside artificial colours in studies involving children's behaviour.

The evidence does not justify saying that sodium benzoate alone causes hyperactivity.

Consumers who want to minimise unnecessary preservatives can nevertheless easily identify it on labels.

What to look for:

E211

Sodium benzoate

INS 211

10. E951 Aspartame

E951 is aspartame.

Aspartame is a high-intensity artificial sweetener used in many low-sugar and sugar-free products.

It is approximately 200 times sweeter than ordinary sugar.

It may be found in:

Diet soft drinks

Sugar-free chewing gum

Low-calorie yogurt

Sugar-free desserts

Tabletop sweeteners

Powdered drinks

Certain medicines

Chewable vitamins

Aspartame has probably generated more controversy than almost any other food additive.

The current scientific position requires careful explanation.

In 2023, the International Agency for Research on Cancer classified aspartame as Group 2B, possibly carcinogenic to humans.

The classification was based on limited evidence.

This does not mean that aspartame has been proven to cause cancer at normal dietary exposure.

At the same time, the Joint FAO and WHO Expert Committee on Food Additives reviewed aspartame and found no convincing reason to change the existing Acceptable Daily Intake.

JECFA retained an ADI of:

0 to 40 mg per kilogram of body weight per day.

For a 70 kg adult, that equals approximately 2,800 mg per day.

WHO explained that an adult weighing 70 kg would generally need to consume more than approximately 9 to 14 cans of diet soda containing 200 to 300 mg of aspartame per can in one day to exceed that ADI, assuming no other aspartame intake.

This example is not a recommendation to drink that amount.

It simply illustrates the difference between ordinary exposure and the regulatory limit.

The group that clearly needs to avoid or carefully control aspartame is people with phenylketonuria, or PKU.

Aspartame releases phenylalanine during digestion.

People with PKU cannot metabolise phenylalanine normally, so excessive levels can cause serious neurological damage.

Products containing aspartame therefore carry special phenylalanine warnings in many countries.

What to look for:

E951

Aspartame

Sweetener aspartame

Contains a source of phenylalanine

Are These E-Numbers Really Harmful?

Not in the simplistic sense often suggested online.

All ten additives on this list are regulated food additives.

Regulators establish conditions of use, maximum concentrations or acceptable intake levels where appropriate.

Risk depends on:

Dose

Frequency

Body weight

Age

Health conditions

Other foods consumed

Processing conditions

Individual sensitivity

A food additive can be safe for most consumers while still creating problems for a smaller group.

For example:

Aspartame can be consumed by most people but is unsuitable for someone with PKU.

Sulfites can be tolerated by most consumers but can trigger reactions in sulfite-sensitive individuals.

Artificial colours may not noticeably affect most children but may affect behaviour in a subset of children.

Nitrite has important food-safety benefits but can participate in reactions producing harmful nitrosamines.

This is why food safety cannot be reduced to “safe” versus “toxic.”

Are All E-Numbers Bad?

Absolutely not.

This is one of the most important myths to correct.

Many ordinary substances have E-numbers.

Examples include:

E100 Curcumin

E101 Riboflavin

E160a Beta-carotene

E160c Paprika extract

E162 Beetroot red

E163 Anthocyanins

E300 Ascorbic acid

E306 Tocopherols

E330 Citric acid

E440 Pectin

E300 is vitamin C.

E306 includes vitamin E compounds.

E330 is citric acid.

E440 is pectin, a substance naturally present in fruit.

Therefore, rejecting a food simply because the label contains an E-number makes little scientific sense.

The specific additive matters.

Why Are Food Additives Used?

Food additives can provide important functions.

They may:

Prevent dangerous bacterial growth

Delay spoilage

Prevent oxidation

Preserve colour

Improve texture

Stabilise emulsions

Provide sweetness

Control acidity

Prevent separation

Extend shelf life

Some additives can actually improve food safety.

Sodium nitrite, for example, helps control Clostridium botulinum in cured foods.

Preservatives can also reduce food waste and prevent microbial spoilage.

The goal should therefore not be to eliminate every additive.

A more useful goal is to understand which additives serve meaningful functions and which ones may be unnecessary in your everyday diet.

Are Natural Additives Always Safer?

No.

Natural does not automatically mean safe.

Synthetic does not automatically mean dangerous.

Some naturally occurring substances are extremely toxic.

Many synthetic compounds are safe at normal exposure levels.

Toxicity depends primarily on dose, chemical properties and biological effects rather than whether something was produced by a plant, insect or laboratory.

E120 carmine, for example, is a natural colouring derived from insects.

E300 ascorbic acid can be industrially manufactured but is chemically vitamin C.

Origin alone does not determine safety.

Children and Food Additives

Parents may have stronger reasons than most adults to pay attention to food labels.

Children have lower body weights, which means the same absolute amount of an additive produces a higher exposure per kilogram of body weight.

Children may also consume large quantities of:

Candy

Coloured beverages

Flavoured snacks

Breakfast cereals

Ice pops

Desserts

Processed meats

Highly processed foods

The six artificial colours identified by the European Union are especially relevant.

Parents do not need to panic if a child occasionally consumes one of these colours.

A more practical approach is to reduce the number of highly coloured ultra-processed foods consumed regularly.

Food Additives and Allergies

True food-additive allergies are relatively uncommon.

However, certain additives can trigger hypersensitivity reactions in susceptible individuals.

Examples include:

Sulfites

Tartrazine

Carmine

Some preservatives

Symptoms may include:

Hives

Itching

Flushing

Wheezing

Nasal symptoms

Swelling

Gastrointestinal discomfort

Rarely, severe allergic reactions

Anyone who repeatedly develops symptoms after consuming a particular additive should seek medical advice rather than attempting to diagnose an allergy based only on internet lists.

How to Read an E-Number Label

Do not judge a product only by the number of additives it contains.

Instead, look at the entire ingredient list.

Ask:

What is the first ingredient?

How much added sugar does the product contain?

Is it high in salt?

Does it contain processed meat?

Does it contain several artificial colours?

Is it something I eat occasionally or every day?

Does it contain an additive that causes symptoms for me?

A product with five harmless stabilisers is not automatically less healthy than a product with no E-numbers but extremely high levels of sugar, salt or saturated fat.

Overall nutritional quality still matters.

A Simple Label-Watching List

If you want an easy list to remember, these are the ten E-numbers discussed in this guide:

E250 Sodium Nitrite

E220 Sulfur Dioxide

E102 Tartrazine

E110 Sunset Yellow FCF

E104 Quinoline Yellow

E122 Carmoisine

E124 Ponceau 4R

E129 Allura Red AC

E211 Sodium Benzoate

E951 Aspartame

They should not all be treated as equally dangerous.

Each appears on this list for a different reason.

Which E-Numbers Should Children Limit?

The most obvious group to watch is:

E102

E104

E110

E122

E124

E129

European law requires additional warning information for these colours because of possible effects on activity and attention in children.

That does not mean every child must completely avoid them.

Reducing heavily coloured processed foods is a reasonable precaution, especially if a parent observes behavioural changes.

Which E-Number Is Linked to Processed Meat?

E250 sodium nitrite.

Nitrite is used in cured meats such as bacon, ham, sausages and hot dogs.

The concern involves the formation of N-nitroso compounds and the broader evidence linking processed meat consumption with colorectal cancer.

Which E-Numbers Can Trigger Asthma or Sensitivity?

Sulfites are particularly important.

These include:

E220

E221

E222

E223

E224

E226

E227

E228

People with known sulfite sensitivity, particularly some people with asthma, may need to avoid or strictly limit them.

Which E-Number Should People With PKU Avoid?

E951 aspartame.

Aspartame contains phenylalanine.

People with phenylketonuria cannot metabolise phenylalanine normally and must follow medical dietary restrictions.

Should You Completely Avoid Every Additive on This List?

Not necessarily.

Complete avoidance may be medically necessary for particular individuals, such as people with PKU who need to control phenylalanine.

For most consumers, reducing regular exposure is usually more realistic than trying to eliminate every additive.

Focus especially on dietary patterns.

Occasional exposure and high daily exposure are not the same thing.

Someone who eats one processed snack once a month has a completely different exposure pattern from someone consuming several coloured drinks, processed meats and artificially sweetened foods every day.

The Bigger Problem May Be the Food, Not the E-Number

There is another important issue that often gets overlooked.

Many additives on lists like this occur primarily in ultra-processed foods.

These foods can also be high in:

Added sugar

Salt

Refined carbohydrates

Calories

Saturated fat

And low in:

Fibre

Whole grains

Fruit

Vegetables

Essential nutrients

A diet dominated by ultra-processed foods can therefore be nutritionally poor even if every individual additive remains below its regulatory safety limit.

This is why simply buying “E-number-free” candy does not automatically turn candy into a healthy food.

Food quality matters more than marketing terminology.

Better Alternatives

A simple way to reduce unnecessary additive exposure is to eat more minimally processed foods.

Examples include:

Fresh fruit

Vegetables

Beans

Lentils

Nuts

Seeds

Eggs

Fish

Fresh meat

Plain yogurt

Whole grains

Water

Unsweetened beverages

Foods do not have to be completely additive-free to form part of a healthy diet.

The objective is balance.

Frequently Asked Questions

Are E-Numbers Dangerous?

An E-number does not automatically indicate danger.

It is an identification system for food additives.

Each additive must be evaluated individually.

What Are the Worst E-Numbers?

There is no scientifically recognised list of the “worst” E-numbers.

This guide focuses on ten additives that consumers may want to monitor because of sensitivity concerns, behavioural warnings, chemical reactions, exposure concerns or ongoing scientific debate.

Which E-Numbers Are Linked to Hyperactivity?

European legislation requires an activity-and-attention warning for foods containing six colours:

E102

E104

E110

E122

E124

E129

The warning does not establish that these colours cause ADHD.

Is E250 Dangerous?

E250 sodium nitrite is permitted as a preservative and provides important protection against dangerous bacteria.

However, nitrite can contribute to formation of carcinogenic nitrosamines under certain conditions.

Regular processed meat consumption is also associated with increased colorectal cancer risk.

Is E211 Cancer-Causing?

Sodium benzoate itself should not simply be described as a human carcinogen.

However, benzoate can react under certain beverage conditions involving vitamin C, heat and light to form small amounts of benzene.

Manufacturers control formulations to minimise this reaction.

Is E951 Aspartame Dangerous?

JECFA continues to consider aspartame acceptable up to 40 mg per kilogram of body weight per day.

IARC classified it as possibly carcinogenic to humans, Group 2B, based on limited evidence.

These statements are not contradictory because one evaluates potential hazard and the other evaluates risk at expected exposure levels.

People with phenylketonuria need to avoid or strictly control aspartame.

Are Artificial Colours Banned in Europe?

No.

The six colours discussed above remain authorised for specified uses.

However, many foods containing them must carry a warning concerning possible effects on children's activity and attention.

Is Red 40 an E-Number?

Yes.

Red 40 is the U.S. name commonly used for Allura Red AC.

Its European food additive number is E129.

Is Yellow 5 an E-Number?

Yes.

Yellow 5 is Tartrazine.

Its European number is E102.

Is Yellow 6 an E-Number?

Yes.

Yellow 6 is Sunset Yellow FCF.

Its European number is E110.

Final Summary

E-numbers are not automatically dangerous.

They are simply identification numbers assigned to food additives.

Many E-numbers represent substances with long histories of safe use, including vitamins, natural pigments and substances naturally found in ordinary foods.

However, some additives deserve closer attention.

E250 sodium nitrite is important because nitrite can contribute to nitrosamine formation and processed meat consumption is associated with colorectal cancer.

E220 sulfur dioxide and related sulfites can trigger significant reactions in susceptible individuals and EFSA has raised concerns about high exposure.

Six artificial colours, E102, E104, E110, E122, E124 and E129, require additional warning information in the European Union because they may have an adverse effect on activity and attention in children.

E211 sodium benzoate can, under specific conditions involving vitamin C, heat and light, contribute to the formation of very small amounts of benzene in beverages.

E951 aspartame remains authorised and has an established Acceptable Daily Intake, although IARC classified it as possibly carcinogenic to humans based on limited evidence.

None of these facts means that a person will be harmed after consuming a food containing one of these additives.

Dose, frequency, individual sensitivity and total diet matter.

The most practical strategy is not to fear every E-number.

Instead:

Read ingredient labels.

Limit heavily processed foods eaten every day.

Reduce frequent consumption of processed meat.

Be cautious with highly coloured foods marketed to children.

Know about sulfites if you have asthma or sulfite sensitivity.

Avoid aspartame if you have phenylketonuria.

Choose minimally processed foods more often.

A short ingredient list does not automatically guarantee a healthy product, and a long ingredient list does not automatically make a food dangerous.

Understanding what the ingredients actually are is more useful than simply counting E-numbers.

Sources

European Food Safety Authority

European Commission and EU Food Additives Regulation

World Health Organization

International Agency for Research on Cancer

Joint FAO and WHO Expert Committee on Food Additives

U.S. Food and Drug Administration

Codex Alimentarius