Choosing Snacks and Drinks Without E Numbers

Why some people prefer snacks and drinks without E numbers

E numbers appear in a wide range of processed foods, from crisps and biscuits to soft drinks and flavoured waters. They cover a broad category of additives including colourings, preservatives, sweeteners and emulsifiers.

Some people choose to limit E numbers in their diet for various reasons. A few additives have been linked to reactions in sensitive individuals, while others simply prefer foods with shorter, more recognisable ingredient lists. Parents sometimes look to reduce certain colourings that have been associated with hyperactivity in children, following advice from the Food Standards Agency.

Whatever your reasons, finding snacks and drinks with fewer E numbers is straightforward once you know what to look for.

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Reading labels and spotting E numbers

The first step is becoming familiar with how E numbers appear on packaging. Manufacturers can list additives either by their E number code or by their chemical name. Both are legally acceptable under UK food labelling rules.

This means E102 might appear as tartrazine, E211 as sodium benzoate, or E621 as monosodium glutamate. The E number and the name refer to the same substance. Learning to recognise common additives in both forms takes a bit of practice but becomes easier over time.

When shopping, check the ingredients list rather than relying on front of pack claims. Terms like natural or wholesome have no strict legal definition and may not mean the product is free from E numbers. The ingredients list, usually found on the back or side of packaging, gives the full picture.

Products with fewer ingredients tend to contain fewer additives. A packet of plain nuts, for example, will typically have a much shorter list than a flavoured variety.

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Where to find lower additive options

Many supermarkets now stock ranges marketed as free from artificial additives. These may avoid synthetic colourings and preservatives while still containing other E numbers derived from natural sources. Check labels carefully if you want to avoid all E numbers rather than just artificial ones.

Some options to consider include:

• Fresh fruit, vegetables and unsalted nuts
• Plain rice cakes, oatcakes or wholegrain crackers
• Cheese, plain yoghurt or hummus
• Homemade popcorn without flavourings
• Water, milk or fruit juice without added colourings

Health food shops and organic ranges may offer more products without E numbers, though these often come at a higher price. Farmers markets and local producers can be another source of less processed foods.

For drinks, plain water remains the simplest choice. Many squashes and fizzy drinks contain sweeteners, colourings and preservatives. Reading labels on drinks is just as useful as checking food packaging.

Making your own snacks

Preparing snacks at home gives you full control over ingredients. Basic recipes for flapjacks, energy balls or savoury biscuits usually need only a handful of store cupboard items with no additives required.

Batch cooking at the weekend can provide snacks for the week ahead. Homemade options often work out cheaper than buying packaged alternatives, though they do require more time.

If you have children, involving them in making snacks can help them understand what goes into their food. Simple tasks like mixing ingredients or shaping biscuits suit most ages.

For those who prefer not to cook, focusing on whole foods that need no preparation is a practical alternative. An apple, a handful of almonds or a chunk of cheese requires no recipe and contains no E numbers.

The Food Standards Agency provides information on food additives and labelling requirements on its website. For specific guidance on additives and health, the NHS website offers reliable advice based on current evidence.

The Next Step

Now that you have read through the advice above, you might want to put it into practice. Our E Number Checker lets you enter an E number or ingredient and find out if it is halal, vegan, or contains animal products. Takes seconds. Try it now →