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How to Read Food Labels

Reading food labels is a wonderful and important step you can take to keep your baby safe from allergic reactions. While it may be something you need to remind yourself to do at first, it becomes a regular habit for many caregivers! Most packaged foods in the United States have information about what’s inside, including ingredients and allergens. Knowing where to find this information on a label can help you feel good about the foods you choose.

Avoiding allergens is easier when you:

  • Understand what is required by U.S. allergen labeling laws
  • Make checking food labels a habit
  • Recognize different names used for the same allergen
  • Know when and how to contact a food manufacturer for more information
  • Teach other caregivers how to safely read labels for your child
A woman in a pink shirt stands in a grocery store aisle, holding and reading the back of a boxed food product, with shelves of various colorful packages in the background.
  • alert iconThis guide is here to support you with easy-to-understand, medically reviewed food allergy and anaphylaxis information you can trust. Use this as a resource as you prepare to talk with your child’s healthcare team.

Your step-by-step label-checking guide

A great system for making label reading a habit is to do the 3-point scan… every single time. Don’t worry. This seems like a lot, but there’s a reason it’s called a “scan”: because with practice, you get faster and better at it.

The 3-point scan

Before giving any packaged food to your child, check all three of these places—every time:

1. Ingredients list
 An ingredients list is usually found on the back or side of the package. This is where you will find everything used to make the product. Allergens may appear by their common name (like “milk”) or under another name (like “casein”).

An ingredient list is different from a nutrition label, which provides information about calories and key nutrients.

2. Contains statement
 Contains statements are often printed in bold after the ingredients list.
 Example: Contains: Milk, Egg, Wheat

Not all products include this statement, so it should never replace reading the ingredients list.

3. Advisory statements
 These are not required to be included on packaging and vary by brand. You may see:

  • “May contain…”
  • “Made in a facility that also processes…”
  • “Processed on shared equipment with…”

Again, advisory statements should never replace the ingredients lists. Even if advisory statements are not present, cross-contact can still occur. (Cross-contact is when a food touches even a small amount of an allergen, but the allergen is not one of the ingredients. Read more about cross-contact here.)

Verify labels every time

It is important to check package labels every time—even for familiar foods you’ve used before.

  • Ingredients and manufacturing practices can change at any time without notice.
  • Foods in different sized packages are not always made in the same way, even in the same factory. Even if one size is safe, another size may contain allergens.

As a further precaution, always check labels:

  • Every time you shop
  • Before opening a package
  • Before serving food to your child

Digital tools for ingredient scanning

There are mobile apps and online tools that can help with reading labels and spotting allergens. These tools let you:

  • Scan the barcode of a product to find out if it may contain allergens.
  • Look up complex or Latin names in the ingredients list.
  • Create lists of safe foods for your child.

While these tools can be a helpful first step, they’re not always perfect. Always double-check the actual food label on the package.

Understanding allergen labeling laws

In the United States, food labels are managed by the Food and Drug Administration (FDA). FDA regulations are made to increase safety by helping families identify common food allergens more easily.

The 9 major allergens required on labels

  1. Milk
  2. Egg
  3. Peanut
  4. Tree nuts (such as almond, walnut, cashew)
  5. Soy
  6. Wheat
  7. Fish
  8. Shellfish
  9. Sesame

Under U.S. food labeling laws—including the Food Allergen Labeling and Consumer Protection Act (FALCPA) and the Food Allergy Safety, Treatment, Education, and Research Act (FASTER Act) —most packaged foods regulated by the FDA must clearly identify the 9 major food allergens when they are used as ingredients.

Manufacturers are required to:

  • Clearly name major allergens in plain language
    • For example, labels must say “milk,” not just “casein”
  • List allergens in one of two places:
    • In the ingredients list, or
    • In a bold Contains statement (such as “Contains: Milk, Egg, Wheat”)

Some companies choose to list allergens in both places, but they are only required to list them once.

Manufacturers are not required to include advisory warnings such as:

  • “May contain…”
  • “Made in a facility that also processes…”
  • “Manufactured on shared equipment with…”

These advisory statements are voluntary and not regulated by law.

What does this mean for you?

Using the 3-point scan – and making sure you hit all 3 points – is a key first step. An allergen will ALWAYS appear in the ingredients list (point 1) if the food was made using that allergen. However, this does not always protect against cross-contact, as foods do not have to put Contains or Advisory statements. If a food does have these statements, great! You have all the information you need. If not, you may decide to contact the manufacturer, or just pick a different brand/food that you can trust.

Decoding ingredient lists for hidden risks

Checking the ingredients list is great, but can sometimes be a little tricky, because common allergens can show up on labels under different names. This is especially true for non-food products such as cosmetics and medications, which follow different regulations and labeling rules. 

For food allergies, watch out for these terms on food product labels:

Allergen

Alternative Names

Latin / Botanical Name(s)

Milk

  • Casein
  • Whey
  • Lactose
  • Butter fat
  • Ghee
  • Curds
  • Cheese powder
  • Yogurt extract
  • Milk peptide complex
  • Lactis
  • Lactalbumin
  • Lactoglobulin
  • Caseinum

Egg

  • Albumin
  • Ovalbumin
  • Globulin
  • Livetin
  • Silici albuminate
  • Egg solids
  • Egg powder
  • Ovum protein
  • Lysozyme
  • Ovum
  • Albumen
  • Ovalbumin

Peanut

  • Arachis oil
  • Groundnut
  • Beer nuts
  • Artificial nuts
  • Nut pieces
  • Peanut butter
  • Arachis hypogaea

Tree Nuts

  • Almond: marzipan, praline, almond paste
  • Cashew: Anacardium occidentale
  • Walnut: Juglans regia
  • Hazelnut: filbert
  • Pecan, Brazil nut, Pistachio, Macadamia

Look for terms like nut butters, nut oils, or mixed nuts
  • Prunus amygdalus dulcis (Almond)
  • Juglans regia (Walnut)
  • Carya illinoinensis (Pecan)
  • Anacardium occidentale (Cashew)
  • Corylus avellana (Hazelnut)
  • Bertholletia excelsa (Brazil nut)
  • Pistacia vera (Pistachio)
  • Macadamia ternifolia (Macadamia nut)

Soy

  • Edamame
  • Soy lecithin
  • Soy protein isolate or concentrate
  • Textured vegetable protein (TVP)
  • Miso
  • Natto
  • Tempeh
  • Tamari
  • Shoyu
  • Tofu
  • Soya
  • Phytoestrogens
  • Soy sterols
  • Hydrolyzed soy protein
  • Glycine max

Wheat

  • Durum
  • Semolina
  • Spelt
  • Farina
  • Graham flour
  • Enriched flour
  • Bulgur
  • Kamut
  • Hydrolyzed wheat protein
  • Modified food starch (if from wheat)
  • Wheat amino acids
  • Triticum vulgare (wheat germ oil)

Fish

Common examples:
  • Marine collagen
  • Bass
  • Cod
  • Flounder
  • Haddock
  • Salmon
  • Tilapia
  • Watch for: fish stock, fish sauce, anchovy paste, imitation seafood
Tuna:
  • Albacore (Thunnus alalunga)
  • Bigeye tuna (Thunnus obesus)
  • Bluefin tuna (Atlantic: Thunnus thynnus; Pacific: Thunnus orientalis)
  • Skipjack (Katsuwonus pelamis) – often used in canned "light tuna"
  • Yellowfin tuna (Thunnus albacares) – often sold as “ahi”
  • Bonito
Fish are often labelled by species or source. Some Latin names include:
  • Gadus morhua (Cod)
  • Salmo salar (Atlantic salmon)
  • Fish derivatives may also appear as: Piscum (general Latin root for fish)

Shellfish

  • Shrimp
  • Crab
  • Lobster
  • Prawns
  • Crawfish
  • Mollusks (clams, mussels, scallops, oysters)
  • May appear as: shellfish extract, seafood flavoring
  • Chitosan
Shellfish Latin names vary widely by species:
  • Penaeus spp. (Shrimp)
  • Homarus americanus (Lobster)
  • Callinectes sapidus (Blue crab)
  • Crassostrea virginica (Oyster)
  • Mytilus edulis (Mussel)
  • Mollusks (clams, mussels, scallops, oysters)
  • Pecten maximus (Scallop)

Sesame

  • Tahini
  • Benne
  • Gingelly
  • Sim sim
  • Sesamol
  • Sesame paste
  • Sesame oil
  • Halvah
  • Sesame seeds or flour (may be hidden in seasoning blends)
  • Sesamum indicum

Allergens don’t just show up in food. They can also be found in cosmetics, medications, vitamins and baby formula. These products are regulated differently from foods. Their labels may follow different rules, or may not include allergy warnings at all.

Products like soap, lotion, makeup, shampoo, lip balm, diaper cream, and sunscreen may include ingredients made from common allergens. These items must list ingredients, but they often use Latin or chemical names. Allergens can also hide in ingredients listed as fragrance, natural oils (like nut oils), or plant extracts. Unlike food labels, these products do not use Contains statements or allergen warnings.

To avoid hidden allergens:

  • Choose fragrance-free products when possible
  • Scan the ingredients list carefully
  • Use apps or online tools to look up unfamiliar ingredient names
  • Contact the company if you’re unsure

Some medications, vitamins, and supplements may contain allergens as inactive ingredients, such as:

  • Lactose (milk) tablets
  • Soy oil in softgel capsules
  • Gelatin in gummies
  • Flavorings that may include nuts or sesame

The full ingredient list is often in the patient information leaflet inside the package. You can also ask your doctor or pharmacist to check ingredients.

A baby in a light brown outfit looks up attentively at a person in a white coat, likely a doctor, with another adult sitting closely beside the baby.

What is cross-contact?

Cross-contact happens when a food comes into contact with an allergen during preparation, cooking, packaging, or serving. It can occur at home, in restaurants, at school, or in manufacturing facilities when foods are made on shared equipment.

Foods prepared or served using shared surfaces or utensils carry a higher risk of cross-contact. This includes items from bulk bins, deli counters, and buffets, even when the allergen is not listed on the label.

In some settings, you may be able to reduce risk by asking that surfaces and utensils be cleaned, gloves changed, or food prepared with new packaging. While these steps can help, they may not always be possible and may not completely eliminate the risk. For more guidance on understanding cross-contact and reducing risk in everyday settings, see our Cross-Contact and Food Allergies page.

When to contact food manufacturers

You may still have questions about a product’s ingredients even after reading the food label. If you are ever unsure, the best thing to do is contact the food manufacturer directly. You can often find the manufacturer’s phone number on the food label or brand website. Many companies are used to these questions and happy to help.

Good times to ask

  • Unclear ingredients like “natural flavor” or “spices” are listed
  • You want more details about Contains statements or advisory warnings
  • You’re trying a product for the first time
  • The company has similar products that contain allergens and you are wondering about shared equipment

Questions you can ask

  • Is this product made on shared equipment with [allergen]?
  • Is it processed in the same facility as foods that contain [allergen]?
  • How is equipment cleaned between products?
  • Do you test for even small amounts of allergen?
  • Are any of the ingredients made from [allergen], even if it’s not listed directly?

Tips for Reaching Out

  • Use the phone number or email listed on the food label or brand website.
  • Be clear about which allergen you’re asking about.
  • Save their response for future reference.
  • They may ask for the product’s SKU (stock-keeping unit), which helps them identify the exact item. This number is usually printed under the barcode. It’s a good idea to take a photo of the package so you have the SKU ready when you call.
  • If they can’t give a clear answer, it’s safest to choose a different product.

Choosing safe food ideas

Finding safe foods for your baby or toddler with food allergies can feel overwhelming. But with some planning and label-checking, you can build a list of trusted products that work for your family.

Trusted brands for allergy-safe baby foods

Some companies make packaged foods specifically for babies and toddlers with food allergies. These brands may offer products made in dedicated facilities that do not use common allergens like milk, peanuts or wheat.

Look for:

  • Brands that list all ingredients clearly.
  • Companies that provide allergen information on their website.
  • Foods labeled allergen-free that are made in dedicated facilities.

Even if a product says it’s “free from” specific allergens, always read the ingredients list and check for advisory statements like “may contain.” You can also contact the food manufacturer if you’re unsure.

Online forums and allergy-focused communities, like Facebook groups, can be a helpful place to learn what other families are using. These spaces often share tips about safe brands, grocery finds, and products that are made in allergy-friendly facilities. While you should always double-check labels yourself, these groups can help you know where to start.

Avoid bulk bins and deli counters

Foods in bulk bins or behind the deli counter may be unsafe, even if they do list allergens in the ingredients list. That’s because of a high risk of cross-contact from shared tools, surfaces or packaging.
For example:

  • Scoops in bulk bins may be used across many different products.
  • Deli meats and cheeses are often sliced on shared machines.
  • Staff may use the same gloves or knives for different foods.

If you must order from the deli counter, ask for the following:

  • Clean gloves and tools
  • A clean surface or cutting board
  • A new, unopened package of the product, rather than something already on the counter or slicing line

Some delis may not be able to meet these requests, so don’t hesitate to choose pre-packaged alternatives with clear food labels.

Create an allergy-aware household

Keeping your baby or toddler safe doesn’t stop at the grocery store. Everyone who helps care for your child (parents, grandparents, babysitters or daycare staff) needs to understand how to spot allergens and avoid unsafe foods.

Label reading practice for caregivers

Not everyone knows how to read a food label for allergens. That’s why it’s important to teach the people around your child what to look for.

Here’s how you can help:

  • Show caregivers the ingredients list and Contains statement on a few products.
  • Practice reading labels together and point out hidden names for allergens (like casein for milk or albumin for egg).
  • Explain what advisory warnings mean, like “may contain” or “made on shared equipment.”
  • Remind them to check every label every time, even on familiar packaged foods.

If a caregiver is ever unsure, they should avoid the food and check with you first.

Questions & answers (Q&A) on reading food labels

Many parents and caregivers have questions about how to spot food allergens on food labels. It’s normal to feel unsure at first. These answers to common questions can help you feel more confident when shopping for your child with food allergies.

  1. Skipping the ingredients list and only checking the front of the package.
  2. Relying only on the Contains statement, which isn’t always included.
  3. Not checking for cross-contact warnings, like “made in a facility that also processes peanuts.”

These labels are not always regulated. For example,

  • Gluten-free has a legal definition from the FDA.
  • Nut-free, peanut-free, or allergen-free seals are often created by the company and may not follow strict standards.

Do not rely solely on seals or health claims on the packaging. Always read the full ingredients list and advisory warnings, and contact the food manufacturer if you’re unsure.

Food manufacturers can change ingredients, recipes or production methods at any time without announcing it or changing the package design. It’s best to check the label every time, even if it is your “go-to” food.

Also, be aware that different package sizes of the same product can be made in different factories. That means one size might be safe, but another could carry a risk of cross-contact or have slightly different ingredients. Always double-check the label on the specific package you’re buying.

Not always. It might still carry a risk of cross-contact. Some important points to remember when looking at food labels:

  • The top 9 allergens must be listed in plain English either in the ingredient list or in a “Contains” section. A product may include an allergen without listing it in a bold “Contains” line.
  • Advisory warnings (like “may contain” or “made in a facility with…”) are also voluntary and not regulated. Their absence doesn’t mean the food is risk-free.
  • Some foods, like those made in-store, imported or unpackaged, may not include full ingredient lists or allergen disclosures.

When in doubt, contact the manufacturer or choose a different product with clearer labeling.

“Natural flavor” is a catch-all term used on food labels that can include a wide variety of ingredients. The FDA defines natural flavor as ingredients that come from plant or animal sources, used primarily to add flavor, not nutrition.

  • Manufacturers are not required to list the source of the natural flavor on the label.
  • If the natural flavor contains one of the 9 major allergens and the product is regulated under FALCPA, the allergen must be declared somewhere on the label. It must be either in the ingredients list or in a Contains statement.

“Natural flavor” can mean many things. Its source isn’t always clear. That’s why it is safest to:

  • Call the manufacturer and ask what the natural flavor is made from.
  • Avoid the product if you can’t get a clear answer.
  • Be especially cautious with new or unfamiliar brands, or items without clear allergen labeling.

Not every product is required to list allergens on the label. FALCPA (the Food Allergen Labeling and Consumer Protection Act) rules only apply to packaged foods regulated by the FDA.

Some products do not have to declare allergens the same way. These include:

  • Fresh fruits and vegetables like unpackaged apples or carrots. Some fruits or veggies have edible waxes and coatings applied after harvest to preserve freshness and appearance. These coatings do not have to be labeled.
  • Fresh meat, poultry and certain egg products are regulated by the USDA, not the FDA.
  • Alcoholic beverage ingredient lists are voluntary.
  • Restaurant meals and foods prepared in-store, like bakery bread, deli salads or bulk foods, do not have to be labeled.
  • Prescription and over-the-counter medicines have different labeling rules than food.
  • Cosmetics and personal care items must list ingredients, including potential allergens, but do not require “Contains” statements.
  • Dietary supplements must list ingredients, but labeling may look different.
  • Highly refined oils made from major allergens like refined peanut oil or soybean oil do not have to be labeled.

Highly refined oils, such as refined peanut oil or soybean oil, are processed in a way that removes most of the protein that causes allergic reactions. Because of this, the FDA does not require them to be labeled as a major allergen under FALCPA.

Highly refined oils may still cause allergic reactions:

  • Some people with very sensitive allergies may still react to these oils.
  • Cold-pressed or expeller-pressed oils are different. They can still contain allergen proteins and should be avoided.
  • If the label just says “peanut oil” or “soybean oil” without saying “highly refined,” it is best to ask the manufacturer or avoid the product.

Always talk to your allergist to find out whether your child should avoid all forms of an allergen oil or only unrefined ones.

Different countries have different labeling laws, and they might not follow the same rules as the United States:

  • Other countries may not require allergen warnings or “Contains” statements.
  • Ingredients may be listed in another language, making it hard to know what is in the food.
  • Some allergens might have different names overseas.

If you can’t read the label or can’t confirm exactly what is in the product, it’s best to avoid it.

Unlike packaged foods, medications are regulated under different laws by the FDA’s Center for Drug Evaluation and Research. They do not have to follow FALCPA, so they don’t always label allergens the same way.

  • Allergens may be hidden in inactive ingredients: lactose (from milk), soy oil, gelatin (from pork, fish or beef), flavorings (which can come from nuts or sesame), starch (sometimes from wheat).
  • Medicines don’t have a bold “Contains” statement like foods do.

To stay safe:

  • Always ask your doctor or pharmacist to check if the medicine is safe for your child’s allergy.
  • Read the label carefully, including the inactive ingredients list.
  • Call the manufacturer if you are unsure.