Complete Ingredient Details
Brown rice protein
A plant protein powder made from brown rice that boosts protein in shakes, bars, and other foods.
Category: Plant Proteins
Processing Level: 6
Source: Brown rice grain
Purpose: Concentrated plant protein used to raise protein content in foods and beverages.
Manufacturing Method: Protein extracted, filtered, spray-dried
Why Manufacturers Choose It: Provides high protein with a neutral flavor at a competitive cost for vegan formulations.
Commonly Found In: shakes, protein bars, cereals, dairy-free drinks, snacks
Health Score: 7
Bottom Line: A practical vegan protein that performs well for most adults; the main watch‑outs are arsenic testing and lysine balance. Choose tested products and consider blending with lysine‑rich proteins.
Micronutrients: ["Iron","Magnesium","Phosphorus"]
Antioxidants: []
Healthier Alternatives: Hemp seeds (ground), Pumpkin seeds (ground), Chickpea flour
Scientific References:This ingredient information is backed by scientific research:
Pea protein
Protein extracted from yellow peas (Pisum sativum L.), concentrated or isolated for use in high-protein foods and drinks.
Category: Plant Proteins
Processing Level: 6
Source: Yellow pea seeds
Purpose: Concentrated plant protein used to raise protein.
Manufacturing Method: Alkaline extract, precipitate, dry
Why Manufacturers Choose It: High protein quality and reliable gelling/emulsifying at competitive cost.
Commonly Found In: protein bars, RTD shakes, meat analogs, baked goods, dairy-alts
Health Score: 8
Bottom Line: Pea protein is a high-quality, plant-based protein that most people tolerate well and that carries strong sustainability advantages. Key caveats are possible GI upset in sensitive individuals and the risk of cross-reactivity for those with peanut or other legume allergies.
Micronutrients: ["Iron","Phosphorus","Potassium"]
Antioxidants: []
Healthier Alternatives: Soy protein, Pumpkin seed protein, Hemp protein
Scientific References:This ingredient information is backed by scientific research:
Soluble corn fiber
A highly soluble, largely tasteless dietary fiber made from corn starch that adds fiber, reduces sugars/calories, and helps with texture without adding sweetness.
Category: Fibers
Processing Level: 7
Source: Corn starch
Purpose: Adds soluble dietary fiber to foods and drinks.
Manufacturing Method: Acid/enzymatic conversion, then purification
Why Manufacturers Choose It: Neutral taste and high solubility let them add bulk and fiber while reducing sugars and calories.
Commonly Found In: protein bars;shakes;cookies;gummies;yogurt
Health Score: 8
Bottom Line: A well‑studied, highly refined fiber that helps add fiber and reduce digestible carbs with little taste impact. Most people tolerate moderate amounts, but large single doses can cause GI discomfort—use it to complement, not replace, whole‑food fibers.
Micronutrients: ["None (fiber)","—","—"]
Antioxidants: ["—","—","—"]
Healthier Alternatives: Inulin, Oat beta-glucan, Apple fiber (pectin)
Scientific References:This ingredient information is backed by scientific research:
Glycerin
A clear, sweet, syrupy liquid that holds water (a moisture-attracting compound called a humectant) and helps keep foods soft, moist, and stable.
Category: Additive
Subcategory: Other
Processing Level: 8
Source: Fats and oils
Purpose: Humectant and solvent that holds moisture, softens texture, and carries flavors in foods.
Manufacturing Method: Natural derivative with refined purification
Why Manufacturers Choose It: It reliably keeps products moist with neutral taste, consistent specs, and low cost.
Commonly Found In: ["Protein bars","Icing/frosting","Chewing gum","Dried fruit","Beverages"]
Health Score: 8
Bottom Line: Glycerin is a highly refined derivative of fats and oils and is considered safe at typical amounts. The real‑world risks are big, rapid servings (notably some slush drinks) and off‑spec supply—pace intake, especially for kids, and stick to products using verified food/USP‑grade glycerin.
Healthier Alternatives: Honey, Inulin, Date paste
Scientific References:This ingredient information is backed by scientific research:
Xylitol
A five-carbon sugar alcohol used as a low-calorie sweetener that does not raise blood sugar like sucrose and helps protect teeth. It also holds onto moisture (a moisture-holding agent, called a humectant).
Category: Additive
Subcategory: Sugar Alcohols
Processing Level: 8
Source: Hardwoods and corn cobs
Purpose: Low‑calorie bulk sweetener and humectant that helps protect teeth.
Manufacturing Method: Acid hydrolysis and catalytic hydrogenation
Why Manufacturers Choose It: Sugar‑like 1:1 sweetness with bulk, dental claim potential, cooling mouthfeel, and good moisture retention at reasonable cost.
Commonly Found In: ["Chewing gum","Mints/lozenges","Toothpaste","Sugar-free candy","Baked goods"]
Health Score: 7
Bottom Line: Xylitol is a highly refined, hydrogenated sweetener that can protect teeth and lower calories, but large or fast doses—especially in drinks—often trigger gas and diarrhea; keep portions small and space them out. Always store products with xylitol out of pets’ reach, as it is deadly to dogs.
Healthier Alternatives: Stevia (steviol glycosides), Erythritol, Allulose
Scientific References:This ingredient information is backed by scientific research:
Chicory fiber
A soluble prebiotic fiber (inulin/oligofructose) extracted from chicory root that adds fiber, mild sweetness, and texture.
Category: Fibers
Processing Level: 6
Source: Chicory root
Purpose: Soluble prebiotic fiber used to add dietary fiber, mild sweetness, and texture.
Manufacturing Method: Hot-water extract, refine, spray-dry
Why Manufacturers Choose It: It provides fiber and creamy texture while enabling sugar reduction with consistent performance.
Commonly Found In: protein bars, cereals, yogurts, meal shakes, baked goods
Health Score: 7
Bottom Line: Chicory fiber is a refined, plant‑derived soluble fiber with a solid safety record that can help with regularity and gut bacteria. Most people do well at modest intakes; if you’re sensitive, start low and increase slowly.
Micronutrients: []
Antioxidants: []
Healthier Alternatives: Oat fiber, Apple fiber, Jerusalem artichoke fiber
Scientific References:This ingredient information is backed by scientific research:
Erythritol
A zero-calorie sugar alcohol that provides bulk and sweetness with minimal impact on blood sugar and insulin; mostly absorbed and excreted unchanged in urine.
Category: Additive
Subcategory: Sugar Alcohols
Processing Level: 8
Source: Corn or wheat starch
Purpose: Zero-calorie bulk sweetener and humectant.
Manufacturing Method: Microbial fermentation with purification
Why Manufacturers Choose It: Delivers clean, sugar‑like sweetness and bulk with near‑zero calories and wide global approval.
Commonly Found In: ["tabletop blends","keto candy","protein bars","sugar-free gum","beverages"]
Health Score: 7
Bottom Line: Erythritol can meaningfully cut added sugar without spiking blood sugar, but it is a highly refined, fermentation‑derived sweetener that often causes diarrhea at large single doses. Keep portions modest (stay well below ~0.5 g/kg/day) and avoid big bolus drinks or candies—especially if you have cardiovascular risk.
Healthier Alternatives: Honey, Inulin, Dates
Scientific References:This ingredient information is backed by scientific research:
Isomalto-oligosaccharide
A mildly sweet carbohydrate made of short glucose chains (mostly α-1,6 linkages). Used to add bulk and mild sweetness; marketed as a ‘prebiotic fiber,’ though digestibility varies by product.
Category: Additive
Subcategory: Sweeteners
Processing Level: 9
Source: Corn or tapioca
Purpose: Bulk sweetener and binder that adds mild sweetness and moisture, sometimes contributing soluble fiber depending on formulation.
Manufacturing Method: Enzymatic conversion and purification
Why Manufacturers Choose It: Neutral taste with strong binding and heat stability that helps reduce sugar while keeping bar and bakery textures.
Commonly Found In: ["Protein bars","Fiber syrups","Baked goods","Yogurt drinks","Tabletop sweetener"]
Health Score: 6
Bottom Line: This is a highly processed, starch‑derived sweetener–fiber hybrid that can behave like either, depending on formulation. If blood sugar or gut comfort matter to you, compare sugars and fiber on the label and keep portions modest while you test your own response.
Healthier Alternatives: Inulin, Galacto-oligosaccharides, Soluble corn fiber
Scientific References:This ingredient information is backed by scientific research:
Carrageenan
A gel-forming, water-soluble fiber from red seaweed used to thicken, stabilize, and (in some types) gel foods and drinks.
Category: Additive
Subcategory: Gums
Processing Level: 6
Source: Red seaweed
Purpose: Seaweed‑derived hydrocolloid used to thicken, stabilize, and sometimes gel foods at very low levels.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: It gives reliable texture and protein stabilization at tiny doses, is widely approved, and is cost‑effective.
Commonly Found In: ["chocolate milk","plant milks","ice cream","deli meats","yogurt"]
Health Score: 7
Bottom Line: Carrageenan is a purified seaweed extract that delivers texture at tiny doses and is authorized by major regulators. If you have a sensitive gut—or you are choosing formula for an infant under 12 months—favor carrageenan‑free options while questions about breakdown in acidic/heat conditions and infant use remain under review.
Healthier Alternatives: Pectin, Gellan gum, Guar gum
Scientific References:This ingredient information is backed by scientific research:
Vanilla extract
A natural flavor made by extracting the aromatic compounds from cured vanilla beans into a water–ethanol solution; used at very low levels to add warm, sweet aroma.
Category: Flavoring
Subcategory: Flavoring
Processing Level: 4
Source: Vanilla orchid beans
Purpose: Natural flavor used to add vanilla aroma and enhance sweetness perception.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: Delivers a familiar, strong flavor at tiny doses with a clear legal standard.
Commonly Found In: Protein bars; cookies; ready-to-drink shakes; breakfast cereals; yogurts
Health Score: 9
Bottom Line: Vanilla extract is a natural flavor that delivers big aroma at tiny doses and has a strong safety record at typical intakes. The main consideration is its alcohol carrier, which is minimal in finished foods but relevant for strict alcohol avoidance.
Micronutrients: []
Antioxidants: []
Healthier Alternatives: Ground vanilla bean (vanilla powder), Vanilla bean paste, Cinnamon
Scientific References:This ingredient information is backed by scientific research:
Almond
Edible seed of the almond tree (Prunus dulcis); nutrient-dense, rich in healthy fats, vitamin E, fiber, and plant protein.
Category: Nuts & Seeds
Subcategory: Nuts
Processing Level: 2
Source: Almond tree seeds
Purpose: Whole-food nut that provides unsaturated fats, vitamin E, fiber, and some protein.
Manufacturing Method: Harvested, shelled, pasteurized, then cut or ground
Why Manufacturers Choose It: Recognizable “healthy” image plus crunch and versatile formats.
Commonly Found In: ["Protein bars","Nut butters","Trail mixes","Granola","Baked goods"]
Health Score: 8
Bottom Line: A nutrient‑dense whole food that supports heart health and provides vitamin E, fiber, and plant protein. For most people, the main cautions are oxalates (if you are stone‑prone) and standard food‑safety issues managed by pasteurization and testing.
Micronutrients: ["Vitamin E","Magnesium","Manganese"]
Antioxidants: ["Proanthocyanidins","Flavonoids","Phenolic acids"]
Healthier Alternatives: Sunflower seed, Pumpkin seed, Peanut
Scientific References:This ingredient information is backed by scientific research:
Pea starch
A native starch isolated from yellow/green peas; high in amylose compared with many cereal starches, giving firm gels and more resistant starch.
Category: Flours & Starches
Subcategory: Starches
Processing Level: 6
Source: Yellow and green peas
Purpose: Plant starch used to thicken and bind foods.
Manufacturing Method: Wet fractionation with water, then drying
Why Manufacturers Choose It: Strong binding from higher amylose, neutral taste, and straightforward source-specific labeling.
Commonly Found In: ["protein bars", "extruded snacks", "gluten-free pasta", "soups", "sauces"]
Health Score: 6
Bottom Line: Pea starch is a simple, water‑extracted plant starch that mainly adds texture and carbohydrate. It’s generally safe; any health upside comes from resistant starch formation, while the main caution is typical of refined carbs—potentially rapid digestion and a blood sugar rise.
Micronutrients: []
Antioxidants: []
Healthier Alternatives: Potato starch, Tapioca starch, Rice flour
Scientific References:This ingredient information is backed by scientific research:
Rice flour
A finely milled powder made from rice; naturally gluten-free and used to add bulk, bind, and soften texture in snack bars and other foods.
Category: Flours & Starches
Subcategory: Flours
Processing Level: 3
Source: Rice grain (Oryza sativa)
Purpose: Naturally gluten-free flour used to add bulk and binding.
Manufacturing Method: Dry-milled and sifted grain flour
Why Manufacturers Choose It: Neutral taste, low cost, and reliable texture in gluten-free products.
Commonly Found In: snack bars, crackers, noodles, gluten-free bread, batters
Health Score: 6
Bottom Line: Rice flour is a straightforward, gluten‑free grain flour that most people tolerate well but offers modest nutrients when refined. The main watch‑outs are inorganic arsenic (especially for infants) and verifying gluten‑free labeling if you must avoid gluten.
Micronutrients: ["Manganese","Selenium","Magnesium"]
Antioxidants: []
Healthier Alternatives: Oat flour, Sorghum flour, Cassava flour
Scientific References:This ingredient information is backed by scientific research:
Chocolate
A sweet, solid confection made by refining and conching cocoa solids with cocoa butter (and often sugar and milk) into a smooth, meltable matrix.
Category: Cocoa & Chocolate
Subcategory: Chocolate
Processing Level: 6
Source: Cacao beans
Purpose: Provides cocoa flavor and a smooth, meltable fat matrix with some polyphenols.
Manufacturing Method: Roast, refine, conche, temper
Why Manufacturers Choose It: It delivers iconic chocolate flavor, glossy snap, and consumer appeal while binding inclusions in bars and snacks.
Commonly Found In: protein bars, cookies, coatings, granola, candies
Health Score: 6
Bottom Line: Chocolate can fit into a balanced diet, but treat it as a sweet. Choose higher‑cocoa, lower‑sugar options, keep portions modest, and be extra cautious for children and pregnancy due to possible heavy‑metal content.
Micronutrients: ["Magnesium","Iron","Copper"]
Antioxidants: ["(-)-Epicatechin","Flavan-3-ols (catechins)","Procyanidins"]
Healthier Alternatives: Cocoa nibs, Cocoa powder (natural, non-alkalized), Carob powder
Scientific References:This ingredient information is backed by scientific research:
Cocoa butter
The pale-yellow fat pressed from cacao beans; it gives chocolate its firm snap at room temp and melts near body temp for a creamy mouthfeel.
Category: Fats & Oils
Subcategory: Plant Fats
Processing Level: 4
Source: Cocoa beans
Purpose: Plant fat that sets chocolate and melts near body temperature.
Manufacturing Method: Pressed fat, optionally deodorized
Why Manufacturers Choose It: Unique melting and crystallization deliver snap, gloss, and shelf stability.
Commonly Found In: ["chocolate","protein bars","coatings","confectionery","baking"]
Health Score: 7
Bottom Line: Cocoa butter is a pressed plant fat, often further deodorized, and it is the required fat in chocolate. If this ingredient shows up often in your snacks, watch total saturated fat and favor products that limit packaging‑related mineral‑oil contamination and avoid extra solvent‑recovery steps.
Healthier Alternatives: Shea butter, Coconut oil, High-oleic sunflower oil + structuring agents
Scientific References:This ingredient information is backed by scientific research:
Stevia extract [Reb A]
A zero-calorie high-intensity sweetener purified from stevia leaves; its main molecule, rebaudioside A, tastes ~200–300× sweeter than sugar at typical use.
Category: Additive
Subcategory: Sweeteners
Processing Level: 8
Source: Stevia leaves
Purpose: High‑intensity sweetener used to replace sugar with negligible calories.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: It delivers strong sweetness at very low cost per sweetness unit, is heat/acid stable, and is plant‑derived.
Commonly Found In: ["Soft drinks","Flavored water","Yogurt","Protein bars","Tabletop packs"]
Health Score: 8
Bottom Line: Stevia extract (Reb A) is a zero‑calorie, highly refined sweetener that can meaningfully cut added sugar. Use it as a swap for sugary products, but watch total daily intake and choose purified forms that meet safety specs.
Healthier Alternatives: Raw honey, Monk fruit, Erythritol
Scientific References:This ingredient information is backed by scientific research:
Sunflower lecithin
A blend of natural phospholipids from sunflower oil that helps oil and water mix, improves texture, and can provide choline (a nutrient).
Category: Additive
Subcategory: Emulsifiers
Processing Level: 6
Source: Sunflower seeds
Purpose: Natural emulsifier used to blend fats and water and improve texture.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: Performs reliably at very low doses, soy‑free, label‑friendly, and cost‑effective.
Commonly Found In: ["Chocolate","Baked goods","Plant milks","Instant mixes","Supplements"]
Health Score: 9
Bottom Line: Sunflower lecithin is a refined emulsifier used in tiny amounts; health risk is low and nutrition added is minimal. If you are minimizing processing aids, note that powdered or de‑oiled forms often involve solvent steps and optional bleaching.
Healthier Alternatives: Egg yolk lecithin, Sunflower oil (as release), Acacia gum
Scientific References:This ingredient information is backed by scientific research:
Monk fruit
A very sweet extract from the Asian gourd Siraitia grosvenorii. Its main sweet compounds, mogrosides (especially mogroside V), provide intense sweetness with virtually no calories.
Category: Additive
Subcategory: Sweeteners
Processing Level: 7
Source: Monk fruit
Purpose: High‑potency sweetener used to replace sugar.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: Delivers intense sweetness with good stability and clean‑label appeal.
Commonly Found In: diet sodas,protein bars,tabletop packets,sugar-free syrups,baked goods
Health Score: 8
Bottom Line: Monk fruit extract is a highly refined, zero‑calorie sweetener that can meaningfully cut added sugar without spiking blood glucose. If you prefer ingredients with longer human safety histories, moderate your intake while EU authorities finish reviewing the purified additive.
Healthier Alternatives: Stevia, Erythritol, Allulose
Scientific References:This ingredient information is backed by scientific research: