What does the "E" mean?
E-numbers are not inherently evil. The "E" simply stands for "Europe". It is a code for food additives that have been tested and approved by the European Food Safety Authority (EFSA). Each number corresponds to a specific substance that must be technologically necessary to be approved.
However, "approved" does not automatically mean "healthy" for everyone. While E300 is simply Vitamin C (ascorbic acid), other substances like certain colorants or phosphates are indeed under scrutiny.
Why do they exist at all?
Without additives, our supermarket shelves would be quite empty – or at least spoil very quickly. E-numbers serve important functions:
- Preservation (E200-E299): Protect against mold and bacteria.
- Antioxidants (E300-E322): Prevent fats from becoming rancid or fruits from browning.
- Thickeners & Emulsifiers: Ensure that mayonnaise remains creamy and oil and water do not separate.
- Colorants (E100-E180): Make food more colorful (often to pretend quality).
💡 Did you know?
E101 is riboflavin (Vitamin B2) and colors puddings yellow. Absolutely natural and harmless. So you shouldn't judge all numbers the same.
Critical Additives
Some substances you should keep an eye on, especially if you have children or are sensitive:
- Azo colorants (e.g., E102, E110, E124): Suspected of promoting hyperactivity in children and can trigger allergies. Products containing these substances must carry a warning label.
- Nitrite curing salt (E250): Found in almost every sausage. Can form carcinogenic nitrosamines in the body, especially when heated.
- Emulsifiers (e.g., Polysorbate 80): New studies suggest they may negatively affect gut flora and intestinal mucosa.
The E-Numbers Quick Guide
Here are some of the most commonly used additives at a glance. Use this list as a quick reference when shopping:
Type: Colorant (yellow)
Use: Desserts, cheese, confectionery.
Rating: OK – An essential vitamin, completely harmless.
Type: Azo colorant (yellow)
Use: Beverages, effervescent powders, mustard.
Rating: AVOID – Can trigger allergies and promote hyperactivity in children.
Type: Preservative
Use: Baked goods, sauces, margarine.
Rating: OK – Considered safe in normal amounts and is well metabolized.
Type: Preservative (curing salt)
Use: Sausages, ham, cured meat.
Rating: AVOID – Can form carcinogenic nitrosamines, especially when frying/grilling.
Type: Antioxidant (Vitamin C)
Use: Meat products (color preservation), flour treatment.
Rating: OK – Natural antioxidant, protects food from spoilage.
Type: Acidifier
Use: Soft drinks, canned goods, sweets.
Rating: MODERATE – Harmless to the body, but harmful to tooth enamel in large amounts.
Type: Flavor enhancer
Use: Ready meals, chips, seasoning mixes.
Rating: CONCERNING – Can trigger headaches or nausea in sensitive individuals.
Type: Sweetener
Use: "Light" drinks, gum, diet products.
Rating: CONCERNING – Controversial substance; better avoided if you want to refrain from artificial chemicals.
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Check additivesThe "Clean Label" Trick
Because consumers avoid E-numbers, manufacturers resort to "Clean Labeling". Instead of an E-number, they write the full name or use ingredients that technically act like additives but are not legally classified as such.
Example: Instead of "Flavor enhancer E621" (glutamate), it says "yeast extract" or "seasoning". Both contain glutamate. Instead of colorant E120 (from cochineal), it says "beet juice concentrate" (which is natural but still colors). So don't blindly trust "No additives".
Conclusion: The Dose Makes the Poison
Those who primarily cook fresh, buy fruits, vegetables, and unprocessed foods automatically consume fewer additives. For babies and toddlers: Aim for a diet free of E-numbers, as their bodies react more sensitively. For adults, the approved amounts are usually safe, but a reduction, especially with highly processed products, is always a good idea for gut health.
Frequently Asked Questions
No. Many E-numbers are of natural origin. E440 is pectin (from apples), E160a is carotene (from carrots). The number says nothing about the origin; it is merely a classification code.
Yes, some can trigger pseudo-allergic reactions. Especially preservatives like benzoic acid (E210) or sulfur dioxide (E220) as well as certain colorants are problematic for sensitive individuals and asthmatics.
Yes, but significantly fewer. Of the over 300 approved additives, only about 50 are allowed in EU organic products. And these must predominantly be of natural origin. Organic is therefore the safer choice if you want to avoid additives.
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