Should You Worry About E-Numbers?
E-numbers are simply the codes the EU gives to food additives that have passed a safety review. The vast majority are harmless — E300 is vitamin C, E440 is apple pectin, E160a is the beta-carotene in carrots. So an E-number on a label is not automatically a red flag.
That said, a handful of additives are worth knowing about. Some are approved for the general population but still trigger reactions in specific groups — people with asthma, certain allergies, or a sensitivity to a particular colouring. This guide focuses on those, without the scare tactics. The key idea: these additives are regulated as safe at normal intakes, but some individuals react, and a few carry mandatory warnings for good reason.
The Additives Worth Knowing
| E-Number | Name | Why some people avoid it |
|---|---|---|
| E102 | Tartrazine | Azo dye; linked to hyperactivity in sensitive children, occasional intolerance reactions |
| E110 | Sunset Yellow FCF | Azo dye; part of the "Southampton Six", EU warning label required |
| E122 | Carmoisine | Azo dye; same hyperactivity warning applies |
| E124 | Ponceau 4R | Azo dye; same hyperactivity warning applies |
| E129 | Allura Red AC | Azo dye; same hyperactivity warning applies |
| E220–E228 | Sulphites | Can trigger asthma attacks and sensitivity reactions; must be declared as an allergen |
| E210–E213 | Benzoates | Preservatives; possible intolerance, itching or worsened asthma in a minority |
| E249–E250 | Nitrites | Used in cured meats; concern relates to nitrosamine formation, not acute reactions |
| E621 | Monosodium glutamate (MSG) | Some report symptoms; controlled trials show little effect at normal amounts |
Certain Colourings and Hyperactivity
The best-known concern involves six synthetic azo dyes — often called the "Southampton Six": tartrazine (E102), quinoline yellow (E104), sunset yellow (E110), carmoisine (E122), ponceau 4R (E124) and allura red (E129). A 2007 randomised, placebo-controlled trial at the University of Southampton found that mixtures of these dyes plus a preservative increased hyperactive behaviour in some children.
The response in the EU was measured rather than a ban: since 2010, any food containing E102, E104, E110, E122, E124 or E129 must carry the label "may have an adverse effect on activity and attention in children." Many manufacturers reformulated to avoid it, so these dyes are now less common in European products — but they still turn up in cheap sweets, soft drinks and imported foods.
Sulphites and Asthma
Sulphites (E220 to E228) are preservatives and antioxidants used in wine, dried fruit, some processed potatoes and packaged juices. For most people they are harmless. But in a subset of people with asthma, sulphites can trigger wheezing, chest tightness or, rarely, more serious reactions. Because of this, EU rules require sulphites above 10 mg/kg to be declared as one of the 14 named allergens. If you have asthma and notice symptoms after wine or dried apricots, sulphites are a reasonable suspect worth discussing with your doctor.
Benzoates
Benzoic acid and its salts (E210 to E213) are preservatives in soft drinks, sauces and pickles. They are approved as safe, but a minority of people report intolerance — itching, hives, or aggravated asthma — particularly when combined with certain colourings. If you already know you react to azo dyes, it is reasonable to keep an eye on benzoates too.
Nitrites in Cured Meats
Nitrites (E249, E250) preserve ham, bacon and salami and prevent botulism, which is a genuine safety benefit. The concern is different from an allergy: under high heat, nitrites can form nitrosamines, compounds linked in population studies to a higher risk of bowel cancer with high processed-meat intake. This is about overall quantity over time, not a single sandwich. Moderation, rather than fear, is the sensible response.
MSG: More Nuance Than Reputation
Monosodium glutamate (E621) has a worse reputation than the evidence supports. Controlled, blinded trials have generally failed to reproduce the "Chinese restaurant syndrome" symptoms once attributed to it, and MSG is regarded as safe at normal dietary levels. A small number of people may be genuinely sensitive to large doses, but for most, MSG is not something to avoid.
Artificial Sweeteners in Context
Sweeteners such as aspartame (E951), acesulfame K (E950) and sucralose (E955) are among the most heavily studied additives, and regulators consider them safe within the acceptable daily intake. The main firm rule: people with the rare genetic condition phenylketonuria (PKU) must avoid aspartame, which is why products carry a "contains a source of phenylalanine" note. For everyone else, the sensible approach is moderation rather than alarm.
How to Check the Label
- Read the full ingredients list, not just the front-of-pack claims.
- Look for the EU hyperactivity warning — it flags E102, E104, E110, E122, E124 and E129 for you.
- Check the bold allergens — sulphites appear there if present above the threshold.
- Match E-numbers to what they are — a code alone tells you little until you look it up.
- Scan the barcode with FoodScan.ai to see every additive and what it means in seconds.
The Bottom Line
Most E-numbers are ordinary, well-tested ingredients. A short list — certain azo dyes, sulphites, benzoates and nitrites — deserves attention, mainly for specific groups rather than everyone. The goal is not to fear the label but to read it, know which few additives matter for you, and make an informed choice.
Sources
- McCann et al. (2007) "Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children" — The Lancet, 370(9598)
- EFSA re-evaluations of food colours, sulphites and benzoates
- EU Regulation 1333/2008 on food additives
