Most dangerous E numbers: these 9 are best avoided

Did you know that approximately 400 E numbers have been officially approved in Europe? (1) They are added to make food and drinks last longer, have a nicer colour or taste better.

Yet you often hear that E-numbers are bad. That's not entirely true, as most are safe and have been extensively tested by the European Food Safety Authority (EFSA).

However, there are also a few controversial and risky E numbers. It's best to limit or avoid them. In this article, I'll explain which E numbers these are, what they're found in, and why you'd rather avoid them.

E-numbers are additives in food and drinks that provide color, flavor, shelf life, or texture. Think of colorants, preservatives, antioxidants, and sweeteners.

The "E" stands for Europe. It means that a substance has been officially approved for use in the EU. A whole process precedes this:

1. The European Food Safety Authority (EFSA) assesses whether a substance is safe. They examine all available studies, determine a safe limit (ADI, acceptable daily intake), and provide recommendations. (2)
2. The final approval is decided by the European Commission and the Member States. They place the approved substance on the official Union list (Regulation (EC) No 1333/2008). (3)
3. In the Netherlands, the Netherlands Food and Consumer Product Safety Authority (NVWA) monitors compliance. They check whether manufacturers comply with the rules. (4)

In short: Usually not, as long as you use them within the established limits. The EFSA determines an ADI (acceptable daily intake) for each additive.

Many E numbers are very harmless, such as E300 = vitamin C, or substances that also occur naturally in plants.

However, there are a few controversial E numbers. These can cause allergic reactions in some people, or are linked to hyperactivity in children or long-term insecurities .

Titanium dioxide is a white dye that was widely used for years in candy, chewing gum, baked goods, sauces, and supplements. It provides a bright white color or makes products less opaque.

However: Since August 2022, titanium dioxide has no longer been permitted as a food additive in the EU . This is because new studies have shown that particles can accumulate in the body and that there are uncertainties about possible effects on DNA (genotoxicity).

EFSA could therefore no longer guarantee its safe use. Outside Europe, E171 is sometimes still permitted, for example, in Asia or the US.

Health concerns around E171:

• Animal studies have found indications that titanium dioxide nanoparticles can damage DNA (genotoxic effect). (5)(6)
• EFSA emphasises that there are too many uncertainties to consider E171 as safe. (7)
• Therefore, the European Commission has banned its use in food. (8)(9)(10)

Azo dyes are synthetic colorants that give products a bright color, such as yellow, orange, or red. They are mainly found in candy, soft drinks, ice cream, sauces, and some baked goods.

The best known are:

• E102 = tartrazine (yellow)
• E104 = quinoline yellow
• E110 = sunset yellow FCF
• E122 = azorubine / carmoisine red
• E124 = ponceau 4R
• E129 = allura red AC

Although they are allowed in the EU, there is some discussion about their safety:

• Some of these dyes are linked to hyperactivity in children . The so-called "Southampton study" is well-known, in which a mixture of certain azo dyes plus sodium benzoate led to increased hyperactivity in children.
• Therefore, in the EU, products containing these substances must carry the warning: “may have an adverse effect on activity and attention in children” . (11)
• Some people experience allergic reactions or intolerances, such as skin rashes or asthma, although these are relatively rare cases. (12)
• EFSA has established a specific acceptable daily intake (ADI) for each azo dye, often around 7 mg per kilogram of body weight per day (tartrazine: 7.5 mg/kg ).
• Within those limits they are considered safe, but many experts still recommend limiting their use , especially in children. (13)
• For comparison: A glass of soda or a bag of candy usually contains only a few milligrams of tartrazine . So you'd have to eat or drink a lot of food at once to reach that limit.

Nitrites and nitrates are often used as preservatives , especially in processed meats like ham, bacon, salami, and sausage. They extend the shelf life of meat, give it a beautiful pink color, and protect against harmful bacteria such as Clostridium botulinum.

The most common types are:

• E249 = potassium nitrite
• E250 = sodium nitrite
• E251 = sodium nitrate
• E252 = potassium nitrate

While useful for food safety, they also have concerns:

• In our bodies, nitrites/nitrates can be converted into nitrosamines . And these substances are potentially carcinogenic in high doses. That's why the World Health Organization (WHO) recommends limiting processed meat consumption. (14)(15)
• There is also evidence that frequent consumption of processed meat containing nitrite/nitrate is associated with an increased risk of colon cancer . (16)
• The ADI for nitrite is set at approximately 0.07 mg per kg body weight per day (nitrite ion). For nitrate, the ADI is 3.7 mg per kg body weight per day.
• A 50g serving of processed meat (such as sausage or ham) can already contain around 1–3 mg of nitrite . So, with two servings of processed meat, you're already close to the ADI.
• A 200g serving of cooked spinach can already contain 200–300 mg of nitrate. Eating spinach alone can therefore bring you close to the ADI. However, EFSA emphasizes that nitrate from vegetables is usually not problematic , as vegetables also contain protective substances such as vitamin C and polyphenols.

Benzoates are preservatives that keep food and drinks fresh longer. They inhibit bacteria and fungi. In Europe, they are approved by the EFSA, with a safe limit of 5 milligrams per kilogram of body weight per day.

The most common types are:

• E210 = benzoic acid
• E211 = sodium benzoate
• E212 = potassium benzoate
• E213 = calcium benzoate

Of these four , E211 (sodium benzoate) is the most commonly found. It used to be a common ingredient in soft drinks, but major brands use it less frequently these days. You still see it in some citrus and diet soft drinks, as well as in sauces, dressings, jams, and occasionally canned vegetables.

These are the concerns surrounding benzoates:

• When combined with vitamin C, benzene can be formed in soft drinks. This substance is possibly carcinogenic , but its presence is strictly controlled in Europe.
• In addition, sodium benzoate may contribute to hyperactivity in some children and, in rare cases, cause an allergic reaction , such as a rash or asthma.(11)
• A safe limit of up to 5 mg per kg body weight per day has been established (ADI).
• For example, an adult would have to drink 7–20 cans of alcohol per day to exceed the ADI. So, you won't easily exceed the safe limit in everyday life, unless you consume an extreme amount of soda or other products containing benzoates.

Carmine is a red dye made from dried cochineal insects. It gives a deep red hue to products such as fruit juice, yogurt, candy, ice cream, jam, and cosmetics.

Because it is a natural dye, many people think it is automatically safe, but there are also points to consider.

Health concerns surrounding carmine:

• In some people, carmine can cause an allergic reaction . This can range from a skin rash to respiratory problems, and is most often seen in people who are already allergic to insects or dust mites. (21)
• EFSA has established an acceptable daily intake (ADI) of 5 mg per kilogram of body weight per day . Within this limit, carmine is considered safe.
• Carmine is less suitable for vegetarians, vegans and people who do not want to eat animal products . (22)

The bottom line is simple: Most E numbers are safe , but for the most dangerous E numbers from my top 9, limiting or avoiding them is a sensible choice.

Important to remember: The danger often lies not in a single piece of candy or soda, but in repetition and high intake . Some E numbers, such as nitrite/nitrate in meat or certain dyes, are especially risky if you consume large amounts of them consistently.

For sensitive groups, such as children or people with allergies, a small amount can sometimes have an effect.

My personal advice? Be critical, but don't panic. See labels as a compass, not a cause for stress. The more often you choose unprocessed products, the less you'll encounter questionable additives.

Also, learn about natural E numbers , such as vitamin C (E300) or beetroot juice extract (E162), so you can better understand the alternatives. This way, you can make informed choices without having to worry about every E number listed on a package.