Are E Numbers Bad for You?

What Are E Numbers, Exactly?

An E number is a standardised code assigned to a food additive that has been approved for use in Europe (and retained in the UK after Brexit). The “E” stands for “Europe”, and the number identifies the specific additive.

Every food additive used in the UK must undergo a thorough safety assessment before it can be approved. Before Brexit, this was conducted by the European Food Safety Authority (EFSA). The UK now conducts its own reviews through the Food Standards Agency (FSA) and its scientific advisory committees.

The E-number system was created to make ingredient labels clearer across different languages. Rather than each country using different names for the same substance, the E number provides a universal reference. E330, for example, is citric acid whether the product label is in English, French, German, or Polish.

There are over 300 approved E numbers, organised into categories:

• E100–E199: Colours
• E200–E299: Preservatives
• E300–E399: Antioxidants
• E400–E499: Emulsifiers, stabilisers, and thickeners
• E500–E599: Acidity regulators and anti-caking agents
• E600–E699: Flavour enhancers
• E900–E999: Sweeteners and miscellaneous additives

E Numbers You Already Know and Trust

One of the biggest misconceptions about E numbers is that they are all artificial, synthetic chemicals. In reality, many of the most commonly used E numbers are substances you would recognise from your own kitchen — or even take as supplements.

When someone says they “avoid all E numbers,” they are technically saying they avoid vitamin C, baking soda, and the pigment in carrots. The E-number label does not tell you whether something is good or bad — it only tells you it has been assessed and approved.

E Numbers That Have Attracted Genuine Concern

While most E numbers are uncontroversial, a small number have been the subject of genuine scientific debate. Here are the main ones, with context on what the evidence actually shows.

The Southampton Six (E102, E104, E110, E122, E124, E129)

These six artificial food colours were linked to increased hyperactivity in some children by a 2007 University of Southampton study funded by the FSA. As a result, products containing these colours must carry a warning label in the UK, and many manufacturers have voluntarily removed them. They are not banned, but their use has declined significantly.

For the full picture on this topic, see our guide on food additives and children’s behaviour.

Sodium nitrite (E250)

Used in bacon, ham, and other processed meats to prevent botulism and maintain colour. The concern is that nitrites can form nitrosamines during high-temperature cooking — compounds that are classified as probable carcinogens. However, the amounts permitted in UK food are strictly regulated, and the risk from normal consumption is considered low. The WHO’s classification of processed meat as a Group 1 carcinogen relates to the overall evidence on processed meat consumption, not specifically to nitrites.

Sodium benzoate (E211)

A preservative used in soft drinks and sauces. When combined with ascorbic acid (vitamin C) in acidic conditions, it can form small amounts of benzene. UK manufacturers have largely reformulated to avoid this combination, and FSA testing has found levels in UK drinks to be well below safety limits.

Titanium dioxide (E171)

A white colouring used in sweets and some sauces. The EU banned it in food in 2022 after EFSA raised concerns about potential genotoxicity (DNA damage). The UK’s FSA is conducting its own review and, as of early 2026, E171 remains permitted in UK food. This is one of the rare cases where the EU and UK have diverged on additive regulation since Brexit.

Artificial sweeteners (E950, E951, E954, E955)

Acesulfame K, aspartame, saccharin, and sucralose are all approved by the FSA and EFSA. Aspartame attracted attention when the WHO’s IARC classified it as “possibly carcinogenic” (Group 2B) in 2023, but the accompanying JECFA assessment reaffirmed existing safety levels. People with phenylketonuria (PKU) must avoid aspartame, but for the general population, all four sweeteners are considered safe at their permitted levels.

Why Do E Numbers Have Such a Bad Reputation?

The negative perception of E numbers comes from several sources, not all of them well-founded.

Media scare stories

Headlines like “The E numbers making your children hyper” or “Cancer-causing chemicals in your food” drive clicks but strip away context. The Southampton study on colours and hyperactivity was genuine and important research, but the media coverage often failed to mention that the effect was modest, varied between children, and did not apply to all E numbers.

The “chemical” fallacy

E numbers sound technical and chemical-like, which triggers a natural suspicion. But water is a chemical. Salt is a chemical. The fact that something has an E number tells you nothing about whether it is natural or synthetic, safe or risky. E100 (curcumin) is as natural as it gets — it is literally turmeric.

Legitimate concerns about specific additives

Some of the concern is justified. The evidence on the Southampton Six and children’s behaviour is real. The questions about nitrites and processed meat are scientifically grounded. But these concerns apply to a handful of specific additives, not to the entire E-number system.

The clean-label marketing trend

Food manufacturers have capitalised on E-number fear by marketing products as “free from E numbers” or “no artificial additives.” This is often misleading — the product may contain the same substances listed by their common names instead of their E numbers. “Ascorbic acid” on a label sounds better than “E300,” but they are the same thing.

How E Number Safety Is Assessed

Understanding how additives are evaluated can help put concerns in perspective.

Before approval

Every food additive must go through a comprehensive safety evaluation before it can be approved. This includes animal studies, human studies where available, toxicological assessments, and an evaluation of how the additive is metabolised in the body. The assessor sets an Acceptable Daily Intake (ADI) — the amount a person can consume every day throughout their life without appreciable health risk.

Ongoing review

Approvals are not permanent decisions. EFSA has been systematically re-evaluating all food additives that were approved before 2009, using modern scientific methods. This is how concerns about titanium dioxide (E171) were identified — through a re-evaluation using newer data. The UK’s FSA conducts its own reviews and can restrict or ban additives if new evidence warrants it.

Safety margins

The ADI is typically set at 100 times lower than the level at which no adverse effects were observed in studies. This means there is a very substantial safety margin built into the permitted levels. To exceed the ADI for most additives, you would need to consume unrealistically large amounts of a single product.

A Sensible Approach to E Numbers

Rather than avoiding all E numbers (which is both impractical and unnecessary) or ignoring them entirely, here is a balanced approach.

• Learn a few key ones — You do not need to memorise 300+ E numbers. Knowing the Southampton Six, the main preservatives (E211, E250), and common sweeteners (E950, E951, E955) covers the additives that attract the most questions.
• Use an app for everything else — For any E number you do not recognise, a quick scan with an app like NutraSafe gives you an instant explanation. Our E-number database covers them all.
• Focus on your overall diet — A diet built around whole foods (vegetables, fruit, whole grains, lean protein) will naturally be lower in additives. But the occasional processed food containing a few harmless E numbers is not something to worry about.
• If you have a specific concern, track it — If you suspect a particular additive is causing you problems, keep a food diary. This gives you concrete data rather than vague suspicion, and is much more useful if you decide to speak with a GP.
• Ignore the marketing — “No E numbers” on a label is not necessarily a mark of quality. What matters is the overall nutritional profile and ingredient quality of the food, not whether additives are listed by name or number.

Frequently Asked Questions

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