Understanding Ultra-Processed Food
Learn how the NOVA system classifies food by processing level — and why it matters for your health.
NOVA is a food classification system that groups all foods into four categories based on the extent and purpose of industrial processing. It was created by researchers at the University of São Paulo and is now used by the World Health Organisation, UNICEF, and food agencies worldwide.
Unlike nutrition labels (which focus on calories, fat, and sugar), NOVA looks at how food is made. A food can be low in calories and still be ultra-processed — because it's the industrial additives, not just the nutrients, that matter.
The system is simple: Group 1 is whole foods, Group 2 is cooking ingredients, Group 3 is processed foods, and Group 4 is ultra-processed. The distinction between Group 3 and Group 4 is the most important — and the hardest to spot without reading ingredient labels carefully.
Unprocessed or Minimally Processed Foods
Fresh fruit and vegetables · Dried beans and lentils · Plain rice, pasta, and flour · Fresh meat, fish, and eggs
Processed Culinary Ingredients
Olive oil and vegetable oils · Butter and lard · Sugar and honey · Salt
Processed Foods
Canned vegetables (in brine or oil) · Tinned fish (in oil or water) · Cheese (traditional, from milk + salt + rennet) · Freshly baked bread (flour, water, salt, yeast)
Ultra-Processed Foods
Mass-produced sliced bread · Breakfast cereals and cereal bars · Instant noodles and packet soups · Fizzy drinks and energy drinks
Research increasingly links ultra-processed food (UPF) consumption to poorer health outcomes. Large-scale studies — including UK Biobank analyses — have associated high UPF intake with increased risk of obesity, type 2 diabetes, cardiovascular disease, and certain cancers.
The UK has one of the highest UPF consumption rates in Europe. An estimated 57% of calories in the average UK diet come from ultra-processed foods. For children and teenagers, the figure is even higher.
The concern isn't just about nutrients. Ultra-processed foods are designed to be hyper-palatable — engineered to override natural satiety signals. They're convenient, cheap, and heavily marketed. Understanding NOVA helps you see past the packaging to what's actually in your food.
57%
UK calories from UPF
10
Additive categories
127
Industrial markers
145
Total markers tracked
Deep dives into NOVA groups, real-world examples, and how to spot ultra-processed food.
Detailed breakdown of each NOVA group with characteristics and real food examples.
Read guideSide-by-side food comparisons showing exactly what makes something ultra-processed.
Read guideThe 10 categories of industrial additives that signal ultra-processed food.
Read guideCommon UK foods classified by NOVA group — from breakfast to snacks to ready meals.
Read guidePaste any ingredient list and see the NOVA group, processing signals, and additive breakdown — free.
SpikeSaver classifies every product's processing level — automatically, while you browse.
NOVA classification, hidden sugars, glucose impact, and keto suitability — all in one extension.
Install Chrome Extension — Free in BetaChrome extension · Free during beta · Works on Tesco.com