What Are Ultra Processed Foods?

Ultra-processed foods (often abbreviated as UPFs) are industrial formulations made mostly or entirely from substances derived from foods and additives. Unlike traditional foods that have been preserved, fermented, or otherwise prepared for centuries, ultra-processed foods are manufactured products designed for convenience, long shelf life, and hyper-palatability.

The simplest way to think about it: ultra-processed foods contain ingredients you would never find in a home kitchen. When you scan an ingredient list and see terms like high-fructose corn syrup, hydrogenated vegetable oil, modified corn starch, soy protein isolate, mono- and diglycerides, or artificial flavors, you are looking at an ultra-processed product. These are industrially manufactured substances that serve specific functions in food production (extending shelf life, improving texture, enhancing flavor) but are not items you would ever cook with at home.

The Core Concept

The term “ultra-processed food” was coined by Carlos Monteiro, a Brazilian nutrition researcher, as part of the NOVA food classification system developed at the University of Sao Paulo.^[1] The NOVA system categorizes all foods into four groups based on the extent and purpose of industrial processing they undergo.

Ultra-processed foods fall into NOVA Group 4, the highest level of processing. These are not simply foods that have been processed (cooking, canning, and freezing are all forms of processing). Rather, they are products of industrial formulation, typically containing five or more ingredients, including substances not used in conventional cooking.

Common examples of ultra-processed foods include soft drinks, packaged snacks, instant noodles, reconstituted meat products (hot dogs, chicken nuggets), candy, commercial ice cream, mass-produced packaged breads, flavored yogurts, breakfast cereals with added colors and flavors, and ready-to-heat meals with long ingredient lists.

For a deep dive into how the NOVA classification works across all four groups, see our processing score methodology guide.

The NOVA classification system organizes all foods into four groups based on the extent and purpose of processing. Understanding all four groups helps clarify exactly where ultra-processed foods fit, and why the distinction matters.

Group 1: Unprocessed or Minimally Processed Foods

These are natural foods that have been altered only by processes like removal of inedible parts, drying, crushing, grinding, pasteurizing, freezing, or fermenting, with nothing added. The purpose of processing here is to preserve the food or make it suitable for consumption and storage.

Examples: fresh fruits and vegetables, eggs, plain rice, fresh meat and fish, dried beans and lentils, nuts and seeds, plain milk, and plain yogurt with no added sugar.

Group 2: Processed Culinary Ingredients

Substances obtained directly from Group 1 foods or from nature by processes like pressing, refining, grinding, or milling. These are not typically eaten alone; they are used in combination with Group 1 foods to prepare meals.

Examples: olive oil and other plant oils, butter, sugar and honey, salt, flour, vinegar, and cream.

Group 3: Processed Foods

Products made by adding Group 2 ingredients (salt, oil, sugar) to Group 1 foods through relatively simple methods like canning, bottling, or non-alcoholic fermentation. These typically have 2-3 ingredients and are recognizable versions of the original food.

Examples: canned vegetables with salt, cheese, simple bread (flour, water, salt, yeast), canned fish in oil, salted or sugared nuts, smoked meats, and pickles.

Group 4: Ultra-Processed Foods

Industrial formulations typically made with five or more ingredients, including substances not commonly used in home cooking, such as hydrogenated oils, modified starches, protein isolates, emulsifiers, humectants, flavor enhancers, and artificial colors. The purpose of these additives is to create hyper-palatable, convenient, and long-lasting products.

Examples: soft drinks and energy drinks, packaged snack chips, instant noodles, hot dogs and chicken nuggets, commercial ice cream, mass-produced packaged bread, flavored yogurt, candy and confectionery, frozen ready meals, and breakfast cereals with colors and flavors.

Key distinction: The jump from Group 3 to Group 4 is not just about adding more ingredients. It is a fundamental shift from food preparation to industrial formulation. Group 3 products are made from recognizable foods with a few added ingredients. Group 4 products are manufactured from industrial substances, with the original food often unrecognizable.

You do not need a degree in food science to identify ultra-processed foods. There are several practical tests you can apply when examining a product in the store.

The Ingredient List Test

The single most reliable method is to read the ingredient list. If you see substances that you could not buy as standalone items at a grocery store, the product is almost certainly ultra-processed. Here are the most common marker ingredients:

Red Flag Ingredients

• High-fructose corn syrup: industrially produced sweetener found in thousands of products
• Hydrogenated / partially hydrogenated oils: chemically altered fats linked to trans fat
• Modified starches (modified corn starch, modified food starch), chemically or physically altered
• Protein isolates (soy protein isolate, whey protein isolate), which are extracted protein fractions
• Artificial colors (Red 40, Yellow 5, Blue 1): synthetic dyes linked to petroleum-derived chemicals
• Artificial flavors: laboratory-created flavor compounds

Additive Categories to Watch

• Emulsifiers (mono- and diglycerides, soy lecithin, polysorbate 80)
• Preservatives such as BHA, BHT, TBHQ, sodium benzoate, potassium sorbate
• Humectants like propylene glycol and glycerin (when listed as additive)
• Flavor enhancers including monosodium glutamate (MSG) and autolyzed yeast extract
• Thickeners & stabilizers: carrageenan, xanthan gum, cellulose gum
• Artificial sweeteners (sucralose, aspartame, acesulfame potassium)

The Five-Ingredient Rule of Thumb

While not a strict rule, products with five or more ingredients deserve closer scrutiny. Our analysis of 445K+ products shows a strong correlation between ingredient count and processing level:

Key insight: Products with 20+ ingredients average a Processing Score about 5.5 times higher than those with 1-5 ingredients (12.0 against 2.2). The ingredient count alone is a surprisingly effective screening tool. For a detailed guide on reading labels, see our label reading guide.

We analyzed 445K+ food products available in the United States market, scoring each one on a processing scale based on its ingredient list. Here is what we found.

That means about 27.8% of products on store shelves are ultra-processed. Combined with the highly processed category, 51.8% of available products fall into the two highest processing tiers.

Processing Rates by Category

Not all categories are created equal. Some areas of the store are far more concentrated with ultra-processed products than others, and a few are barely touched by them. Here are six familiar categories, from the most concentrated to the least.

Candy, ice cream, and cookies are the most consistently ultra-processed of the six. Meanwhile, less processed categories like plain dairy, fresh produce, and whole grains tend to have far lower processing scores. For full category breakdowns, see our category averages guide or browse all food categories.

Database note: Our product data comes from the USDA FoodData Central database and covers branded food products available in the U.S. market. Processing scores are computed algorithmically based on ingredient analysis. For methodology details, see our scoring system explanation.

To understand just how far ultra-processing can go, consider these real products from our database. The highest score in our catalog today is 105.3, on the product at the head of this list.

All three carry ingredient statements running past a hundred entries. Products at this end of the scale are typically assortments and gift kits, where a single label lists every component together rather than one recipe, so the Processing Score is counting the whole box.

For a deeper look at the most extreme products in our database, see the most ultra-processed foods guide.

The difference between minimally processed and ultra-processed versions of the same food can be dramatic. Here are four common food categories where you can easily find both options on the same store shelf.

The pattern: In every case, the ultra-processed version starts with a recognizable food but adds layers of industrial ingredients for taste, texture, shelf life, and visual appeal. The minimally processed version typically has 1-4 ingredients; the ultra-processed version has 10-20+. Explore more comparisons in our food comparison tool.

Over the past decade, a growing body of research has linked high consumption of ultra-processed foods to a range of health outcomes. While this is an active area of scientific investigation with important nuances, several landmark studies have shaped the current understanding.

NIH Controlled Feeding Trial (2019)^[2]

A randomized controlled trial conducted at the National Institutes of Health, using one of the most rigorous study designs in nutrition science. Researchers provided two groups of participants with meals matched for calories, sugar, fat, fiber, and macronutrients. The only difference was whether the meals were made from ultra-processed or unprocessed foods.

Key finding: Participants on the ultra-processed diet consumed approximately 500 more calories per day and gained an average of 2 pounds in just two weeks, while those on the unprocessed diet lost about 2 pounds. This was the first controlled trial to demonstrate that ultra-processing itself, not just nutrient content, appears to drive overeating.

BMJ Umbrella Review (2024)^[3]

A comprehensive umbrella review published in The BMJ analyzed evidence from multiple meta-analyses covering millions of participants across numerous studies. It examined the full scope of health outcomes associated with ultra-processed food consumption.

Key finding: Greater exposure to ultra-processed foods was associated with 32 adverse health outcomes, including higher risks of cardiovascular disease, type 2 diabetes, anxiety and depression, and all-cause mortality. The evidence was rated as “convincing” for several outcomes.

Harvard Nurses' Health Study and Health Professionals Follow-Up Study^[4]

Long-running prospective cohort studies following over 100,000 health professionals for up to three decades. These studies have generated multiple analyses examining ultra-processed food intake in relation to various health outcomes.

Key finding: Higher ultra-processed food consumption was associated with increased risk of colorectal cancer (particularly in men), as well as elevated risks of cardiovascular disease and type 2 diabetes across the study population.

Important Nuance

Not all ultra-processed foods are equally concerning. Research suggests the health risks vary significantly by type. For example, ultra-processed breads and cereals show weaker associations with poor health outcomes than sugar-sweetened beverages and reconstituted meat products. The mechanisms are still being studied, but likely involve a combination of factors: displacement of whole foods, hyper-palatability leading to overconsumption, effects of specific additives on gut health, and nutrient profile degradation during industrial processing.

This is a summary of published research. It does not constitute medical or dietary advice. Consult healthcare providers for guidance tailored to your individual circumstances.

For a comprehensive look at the health research, see our dedicated health effects guide, or explore specific conditions: gut health, heart disease, diabetes, cancer risk, mental health, and weight management.

Reducing ultra-processed food intake does not require perfection or an all-or-nothing approach. Research and our own data analysis suggest that even modest shifts toward less processed options can make a meaningful difference. Here are five evidence-informed steps you can take starting today.

1. 1

   Read Ingredient Lists, Not Just Nutrition Facts

   The nutrition facts panel tells you about macronutrients and calories, but the ingredient list reveals how processed a food actually is. A product can have reasonable calorie and sugar numbers while still being heavily formulated with industrial additives. Make the ingredient list your primary screening tool. Learn how to read labels effectively.

2. 2

   Shop the Perimeter First

   Fresh produce, dairy, meat, and bakery sections line the outer edges of most grocery stores and tend to carry less processed options. The center aisles are where most ultra-processed packaged goods live. Start your shopping trip on the perimeter and only venture into center aisles for specific items you need.

3. 3

   Swap One Product at a Time

   Instead of overhauling your entire diet, identify one ultra-processed product you eat regularly and find a less processed alternative. Replace flavored instant oatmeal with plain oats and fresh fruit. Switch from commercial sliced bread to bakery bread with 4-5 ingredients. Trade flavored yogurt for plain yogurt with your own toppings. Use our alternatives finder to discover swaps.

4. 4

   Use Processing Scores When Shopping

   Our database covers 445K+ products with processing scores. Before your next shopping trip, look up your regular purchases to see where they fall on the processing scale. Search for any product or browse by brand to find your favorites. You might be surprised: some products marketed as “natural” or “healthy” score much higher than expected.

5. 5

   Compare Brands Within Categories

   Processing levels can vary dramatically between brands in the same category. One brand of peanut butter might contain just peanuts and salt, while another adds hydrogenated oils, sugar, and mono-diglycerides. Those two land in different processing tiers despite sitting side by side on the shelf. Use our brand rankings to find the least processed options in every category.

Setting Realistic Goals

Researchers generally do not advocate for completely eliminating ultra-processed foods, since that is neither practical nor necessary for most people. Instead, aim to gradually shift the balance. If ultra-processed foods currently make up 60% of your diet (the U.S. average), setting a target of 40% would be a meaningful improvement. Our shopping by thresholds guide can help you set specific processing score limits for your purchases.

Browse all food analysis pages on our “Is it ultra-processed?” hub.

Our database uses a two-score system to evaluate every product. Understanding these scores helps you make quick, informed decisions.

Processing Score (PS)

Measures the degree of industrial processing based on ingredient analysis. Lower is better.

• Level 1 (PS ≤ 2.5): Minimally Processed
• Level 2 (PS > 2.5 to 5.0): Processed
• Level 3 (PS > 5.0 to 8.0): Highly Processed
• Level 4 (PS > 8.0): Ultra-Processed

Nutrition Score (NS)

Evaluates nutritional quality on a 0-10 scale. Higher is better.

• 8-10: Excellent nutrition
• 6-7.9: Good nutrition
• 4-5.9: Average nutrition
• 0-3.9: Poor nutrition

The ideal product has a low Processing Score and a high Nutrition Score. Single-ingredient whole foods like plain oats, rice, and beans sit at the bottom of the Processing Score scale, at 1.0, and many of them reach the top of the Nutrition Score scale. At the other end, the most ultra-processed product in our catalog scores 105.3.

For full methodology details, including how each score is calculated, see our two-score system guide and processing score deep dive.

The rise of ultra-processed foods is not limited to the United States. It is a global trend driven by industrialization of food systems, urbanization, and aggressive marketing. However, the rate of UPF consumption varies significantly by country.

Highest UPF Consumption

• United States: 57-60% of total calories^[5]
• United Kingdom: 50-57% of total calories
• Canada: 45-48% of total calories
• Australia: 42% of total calories
• Germany: 40-46% of total calories

Lower UPF Consumption

• Italy: 10-15% of total calories
• France: 14-36% of total calories
• Japan: Estimated 25-30% of total calories
• Brazil: 20-30% of total calories
• India: Estimated under 20% of total calories

Countries with strong culinary traditions and home cooking cultures tend to have lower UPF consumption.

Several countries have begun addressing ultra-processed food consumption through policy. Brazil updated its national dietary guidelines to specifically advise limiting ultra-processed foods. Chile, Mexico, and Israel have implemented front-of-package warning labels for high sugar, sodium, and saturated fat content. France uses the Nutri-Score labeling system. Colombia banned junk food advertising to children.

In the United States, there is growing discussion among nutrition researchers about whether the NOVA classification should be integrated into the Dietary Guidelines for Americans, which are updated every five years. The 2025-2030 guidelines cycle includes ultra-processed foods as a topic under active review.

The ultra-processed food question sits at the intersection of public health, food industry practices, and personal choice. Here is why it deserves your attention:

Scale of Consumption

If UPFs make up 57-60% of the average American adult’s caloric intake,^[5] this is not a fringe concern. It is the dominant pattern of eating in the modern food system. Understanding what you are eating is the first step toward informed choice.

Transparency Gap

Food marketing often obscures the degree of processing. Products labeled “natural,” “whole grain,” or “made with real fruit” can still be heavily ultra-processed. Our database of 445K+ products exists to close this information gap. See how the two scores can disagree in our two-score system guide.

Practical Empowerment

Knowledge about ultra-processed foods is actionable. Unlike many health topics that require medical expertise, anyone can learn to read an ingredient list and make more informed choices at the grocery store. Small, consistent improvements compound over time.

Children and Families

Research shows that children and adolescents consume an even higher percentage of calories from ultra-processed foods than adults (67% in the U.S.). Establishing awareness early and making small changes in household food choices can have long-term benefits for the whole family.

The Bottom Line

Ultra-processed foods are a defining feature of the modern food landscape. They are not inherently “evil,” and no one needs to achieve a perfect diet. But understanding what they are, how to identify them, and what the research says gives you the tools to make choices aligned with your own health goals. This database was built to make that process easier by providing objective, data-driven processing scores for 445K+ real products.

This pillar page is part of a comprehensive guide library. Here are the best places to go next based on your interests.

Understanding UPF

• NOVA Food Classification System Explained
• Ingredients to Avoid
• How to Read Food Labels for UPF
• How We Score 445K+ Products
• Our Two-Score System

Practical Eating Guides

• How to Reduce UPF in Your Diet
• 50+ Easy Food Swaps
• Non-UPF Snack Ideas
• Non-UPF Breakfast Ideas
• Non-UPF Kids Lunch Ideas
• UPF Shopping Guide by Store

Health & Conditions

• UPF & Health: What Research Says
• UPF & Gut Health
• UPF & Heart Disease
• UPF & Diabetes
• UPF & Weight Management
• UPF for Kids: Parent’s Guide
• UPF & Pregnancy

Policy & Comparisons

• UPF Policy & Regulation Hub
• California School UPF Ban
• FDA: No Federal UPF Definition
• Head-to-Head Food Comparisons
• Category Rankings

Frequently Asked Questions