Grocery Shopping With Food Allergies [Label Checklist]

With a food allergy in the household, the ingredient list is the part of the package you most need to read, and it is printed small, in a long block, often around a curve and in a low-contrast color. Below: what the law requires the label to say, the names allergens hide under, and a quick way to read the list in the aisle.

What the label is required to tell you

In the United States, packaged foods must declare the nine major allergens in plain language: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and sesame. Sesame was the most recent addition, taking effect in 2023. The declaration is either inside the ingredient list in parentheses, as in "whey (milk)", or in a separate "Contains:" line right after it. The specific type of fish, shellfish, or tree nut must be named.

The European Union has 14 allergens that must be emphasized within the ingredient list, usually in bold. Beyond the US set, they include celery, mustard, lupin, sulphites, and all gluten-containing cereals. If you buy imported products or travel, check against the list that applies there.

What the label is not required to tell you

Precautionary statements like "may contain tree nuts" or "made in a facility that also processes peanuts" are voluntary in the US. If a package has none, that does not mean the product is free of cross-contact. Some manufacturers use these statements consistently and others not at all. With a severe allergy, the manufacturer's website or customer line is the only way to learn their practice.

Allergens outside the major list, such as corn, mustard, or specific fruits, have no plain-language requirement in the US. You need to look for the ingredient itself and every derivative name it goes by.

Common hidden names

Allergen	Also appears as
Milk	casein, caseinate, whey, lactalbumin, lactose, ghee, curds
Egg	albumin, globulin, lysozyme, ovalbumin, mayonnaise, meringue
Wheat	semolina, durum, spelt, farina, seitan, bulgur, couscous
Soy	edamame, miso, tempeh, textured vegetable protein, soy lecithin
Peanut	groundnut, arachis oil, beer nuts, mixed nuts
Tree nuts	marzipan, praline, gianduja, nut butters, some flavor extracts
Sesame	tahini, benne, sesamol, halvah, gomasio
Fish	surimi, fish sauce, Worcestershire sauce, Caesar dressing, bouillabaisse
Shellfish	prawn or shrimp paste, crab, langoustine, scampi, krill, glucosamine made from shellfish

Because US law requires plain-language declaration of the major allergens, "casein" should normally be followed by "(milk)". The risk is higher with non-major allergens, with imported goods, and with mislabeled products; recalls for undeclared allergens happen regularly.

Reading the list itself

Ingredients are listed in descending order by weight. That shows the bulk of what is in the food, but it says nothing about safety: an allergen listed last can still cause a reaction. Read to the end every time, including compound ingredients in parentheses, where a "seasoning blend" may expand into a list that includes wheat or milk.

Watch for phrases like "natural flavors" and "spices". In the US, a major allergen inside them must be declared, but other allergens can go unnamed. When in doubt, contact the manufacturer.

Re-read the products you already trust

Recipes change. A cereal that was safe for years can gain a new ingredient, and the package may look the same apart from a small "new recipe" flag, or with no sign at all. Different sizes of the same product can be made on different lines with different precautionary statements, and seasonal and holiday versions often differ from the standard one.

Re-read the label on every purchase, not just on new products. With a method, it takes a few seconds.

A method that works in the aisle

Tilting a curved, glossy package back and forth under store lighting usually means reading half the list. Photographing it is faster and more thorough:

1. Find the ingredient list and the "Contains" line.
2. Hold your phone 10 to 15 cm from the label at 2x to 3x zoom, tilted slightly to avoid glare from the overhead lights.
3. Take a photo. In LoupeLens a single tap focuses and captures, so you can put the package down and read the still image, scrolling with your thumb.
4. Read to the end. Check the allergen line and any sub-lists in parentheses.
5. Keep the photo if you buy this product regularly, so next time you can compare the new label against the old one.

On dim shelves and dark packaging the flashlight helps, but dim it for shiny labels or the glare will wash out the text. LoupeLens works offline, so a basement supermarket with no signal is not a problem.

Shopping for someone else

If you are buying for a child, a partner, or a friend with an allergy, write down the allergen and its alternative names, and ask which precautionary statements they accept. Some people avoid all "may contain" products; others do not. A photo of the label sent from the store answers the question better than a description over the phone.

Bulk bins, deli counters, and bakery

Unpackaged food has no label to read. Bulk bins share scoops and are refilled from different suppliers, deli slicers handle many products, and bakery items are often made on shared equipment. For a serious allergy these carry more risk than packaged goods, whatever the sign on the bin says.

What careful reading can and cannot do

Careful reading does not make an allergic reaction impossible, but it prevents reactions caused by an ingredient that was on the label and was missed. This article is general information, not medical advice; for managing a food allergy, work with an allergist or dietitian.

Related: reading ingredient lists in the store, reading nutrition labels with your phone, and how to read expiration date codes.