What Are Ultra Processed Foods?
The definitive guide to understanding ultra-processed foods -- what they are, how to spot them, and what the science says. Based on our analysis of 1.98 million real food products.
Defining 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. 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 Four NOVA Groups at a Glance
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.
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.
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.
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.
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.
How to Identify Ultra-Processed Foods
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) -- 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 -- BHA, BHT, TBHQ, sodium benzoate, potassium sorbate
- Humectants -- propylene glycol, glycerin (when listed as additive)
- Flavor enhancers -- monosodium glutamate (MSG), 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 1.98 million products shows a strong correlation between ingredient count and processing level:
Key insight: Products with 20+ ingredients average a Processing Score more than 5 times higher than those with 1-5 ingredients (12.6 vs 2.3). The ingredient count alone is a surprisingly effective screening tool. For a detailed guide on reading labels, see our label reading guide.
UPF by the Numbers -- Our Database
We analyzed 1.98 million 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.
Minimally Processed
Level 1 (PS 0-2.5)
Processed
Level 2 (PS 2.5-5.0)
Highly Processed
Level 3 (PS 5.0-8.0)
Ultra-Processed
Level 4 (PS >8.0)
That means roughly 4 out of every 10 products on store shelves are ultra-processed. Combined with the highly processed category, nearly 60% of available products fall into the two highest processing tiers.
Categories with the Highest UPF Rates
Not all categories are created equal. Some areas of the store are far more concentrated with ultra-processed products than others.
| Category | Avg Processing Score | % Ultra-Processed | Avg Ingredients |
|---|---|---|---|
| Candy & Sweets | 12.4 | 68% | 22 |
| Cookies & Crackers | 11.8 | 64% | 20 |
| Soft Drinks & Sodas | 10.2 | 58% | 12 |
| Ice Cream & Frozen Desserts | 9.6 | 52% | 18 |
| Cheese | 4.1 | 18% | 7 |
| Yogurt | 3.8 | 15% | 8 |
Candy, cookies, and soft drinks are the most consistently ultra-processed categories. 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.
Most Extreme Examples
To understand just how far ultra-processing can go, consider these real products from our database. While most ultra-processed foods score between 8 and 15, the most extreme products reach scores approaching 100.
For a deeper look at the most extreme products in our database, see the most ultra-processed foods guide.
Minimally Processed vs. Ultra-Processed: Side-by-Side Examples
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.
Plain Rolled Oats
Ingredients: Whole grain rolled oats.
Processing Score: 1.0 (Level 1)
Single ingredient, minimally processed. The oat groats are steamed and rolled flat.
Is oatmeal ultra-processed?Flavored Instant Oatmeal Packets
Typical ingredients: Whole grain oats, sugar, natural and artificial flavors, modified corn starch, guar gum, salt, calcium carbonate, artificial color, BHT (preservative).
Processing Score: 8-14 (Level 3-4)
Same base ingredient, but with added sugars, artificial flavors, thickeners, preservatives, and colors.
Fresh Chicken Breast
Ingredients: Chicken breast.
Processing Score: 1.0 (Level 1)
Single ingredient, no additives. What you see is what you get.
Frozen Breaded Chicken Nuggets
Typical ingredients: Chicken breast with rib meat, water, modified corn starch, soy protein isolate, sodium phosphate, seasoning (yeast extract, chicken fat, natural flavors), bleached wheat flour, dextrose, corn starch, soybean oil.
Processing Score: 10-18 (Level 4)
Chicken is still in there, but surrounded by isolates, modified starches, and industrial additives.
Plain Greek Yogurt
Ingredients: Pasteurized nonfat milk, live active cultures.
Processing Score: 1.5-2.5 (Level 1)
Milk + cultures = yogurt. Simple fermentation, minimal processing.
Is Greek yogurt ultra-processed?Flavored Yogurt with Mix-ins
Typical ingredients: Cultured pasteurized nonfat milk, sugar, modified corn starch, natural and artificial flavors, potassium sorbate, Red 40, Blue 1, sucralose, acesulfame potassium, candy pieces (sugar, corn syrup, hydrogenated palm kernel oil, artificial colors).
Processing Score: 9-15 (Level 4)
Yogurt as a vehicle for sugar, artificial colors, artificial sweeteners, and candy.
Bakery Whole Wheat Bread
Ingredients: Whole wheat flour, water, salt, yeast.
Processing Score: 2.5-3.5 (Level 2)
Four ingredients. The way bread has been made for thousands of years.
Is whole wheat bread ultra-processed?Commercial Sliced Bread
Typical ingredients: Enriched wheat flour, water, high-fructose corn syrup, yeast, soybean oil, salt, mono- and diglycerides, calcium sulfate, DATEM, monocalcium phosphate, ethoxylated mono- and diglycerides, calcium propionate (preservative), soy lecithin.
Processing Score: 9-16 (Level 4)
15+ ingredients including HFCS, dough conditioners, emulsifiers, and preservatives -- all to make it last weeks on a shelf.
Is bread ultra-processed?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.
What Does the Research Say?
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)
A randomized controlled trial conducted at the National Institutes of Health -- 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)
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
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.
What You Can Do: Practical Steps
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.
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.
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.
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.
Use Processing Scores When Shopping
Our database covers 1.98 million 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.
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 (PS: 1.5), while another adds hydrogenated oils, sugar, and mono-diglycerides (PS: 8+). 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 -- 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.
Explore Common Foods in Our Database
Curious whether your favorite foods are ultra-processed? We have detailed analysis pages for dozens of commonly searched foods. Each page includes real product data, processing scores, and specific brand recommendations.
Browse all food analysis pages on our “Is it ultra-processed?” hub.
How We Score Ultra-Processed Foods
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.
Nutrition Score (NS)
Evaluates nutritional quality on a 0-10 scale. Higher is better.
The ideal product has a low Processing Score and a high Nutrition Score. Single-ingredient whole foods like plain oats, rice, and beans typically achieve PS: 1.0 and NS: 10.0, while the most ultra-processed products can reach PS: 90+ with NS: 0.5.
For full methodology details, including how each score is calculated, see our two-score system guide and processing score deep dive.
Ultra-Processed Foods: The Bigger Picture
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
- 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.
Why Understanding Ultra-Processed Foods Matters
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, 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 1.98 million products exists to close this information gap. See real examples in our surprising scores 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 nearly two million real products.
Explore All Our Guides
This pillar page is part of a comprehensive guide library. Here are the best places to go next based on your interests.
Understanding UPF
Practical Eating Guides
Health & Conditions
Frequently Asked Questions
What's the difference between processed and ultra-processed food?
Processed foods are natural foods altered by methods like canning, freezing, or fermenting, often with a small number of added ingredients such as salt, sugar, or oil. Examples include canned vegetables, cheese, and freshly baked bread. Ultra-processed foods, by contrast, are industrial formulations made mostly or entirely from substances derived from foods and additives. They typically contain five or more ingredients, including substances not commonly used in home cooking -- such as high-fructose corn syrup, hydrogenated oils, emulsifiers, humectants, and artificial flavors. The key distinction is that ultra-processed foods contain ingredients you would never find in a residential kitchen.
Are all ultra-processed foods bad for you?
Not all ultra-processed foods carry the same level of concern. Some, like fortified breakfast cereals or whole-grain breads with added preservatives, may still provide meaningful nutritional value. The research consistently shows that diets high in ultra-processed foods as a category are associated with negative health outcomes, but individual products vary widely. A flavored yogurt with added sugar and stabilizers is very different from a brightly colored candy loaded with artificial dyes. Context, frequency, and overall dietary patterns matter more than any single food choice.
How do I know if a food is ultra-processed?
Check the ingredient list. If you see five or more ingredients -- and especially if the list includes substances you wouldn't use at home like mono- and diglycerides, high-fructose corn syrup, modified starches, hydrogenated oils, artificial colors (Red 40, Yellow 5), or artificial flavors -- the product is likely ultra-processed. Another useful test: if you cannot buy one or more of the listed ingredients at a regular grocery store, the food is almost certainly ultra-processed. Our database scores 1.98 million products on a processing scale to make this assessment easier.
What percentage of the American diet is ultra-processed?
Research published in BMJ Open found that ultra-processed foods make up approximately 57-60% of total caloric intake for adults in the United States and nearly 67% for children and adolescents. This is among the highest rates in the world. In our own database of 1.98 million products available in the U.S. market, approximately 41% fall into the ultra-processed category (Level 4), suggesting that the American food supply is heavily weighted toward industrially formulated products.
Can ultra-processed foods be part of a healthy diet?
Most nutrition researchers agree that the goal is not to eliminate every ultra-processed food, but to reduce overall reliance on them. Some ultra-processed foods -- such as fortified plant milks or whole-grain breads with preservatives -- can fit into a balanced diet. The concern arises when ultra-processed foods dominate your intake, displacing whole and minimally processed foods. A practical approach is to aim for the majority of your meals to be built around whole or minimally processed ingredients, while making informed choices about the processed products you do consume.
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.