Ultra-Processed Foods

We hear a lot about processed and ultra-processed foods and their links to obesity and other chronic diseases. But what makes foods “ultra-processed”? How does eating them affect our health? Here’s what researchers know.

Content written by Leah M. Ferrucci, PhD, MPH, Assistant Professor of Epidemiology (Chronic Diseases), Courtney McGowan, MS, RD, CSO, CNSC, Oncology Research Registered Dietitian, and Susan Mayne, PhD, Professor Adjunct of Epidemiology (Chronic Diseases) and Former Director of the Center for Food Safety and Applied Nutrition at FDA.

Published: September 2025

What is processed food? What about ultra-processed food?

A food changed from its natural form in any way is considered processed. Certain processing, such as pasteurization, is beneficial for health. Processes such as freezing or canning of produce can reduce food waste.

While there has been a lot of talk about ultra-processed foods recently, there is not yet a clear definition. Ultra-processed foods tend to include ingredients and additives not generally used in home cooking and contribute to excess calorie consumption. Most are characterized by being low in nutritional quality and high in saturated fats, added sugars, and sodium (salt). National and state organizations are currently working on better defining ultra-processed foods.

How do I recognize ultra-processed food?

Look at the nutrition facts label on a food package for high amounts (>20% of the daily value per serving) of saturated fats, added sugars, and sodium.

New tools and apps are also emerging to make identifying “ultra-processed” foods easier.

How do ultra-processed foods impact your health?

Multiple studies have linked a diet with higher amounts of ultra-processed food with obesity, cancer, heart disease, type 2 diabetes, and mental disorders, as well as an increased risk of death. The causes of specific health effects are still being studied, but could occur because ultra-processed foods often have high amounts of added sugar, sodium, and saturated fat, and low amounts of fiber, vitamins, and minerals.

Are all processed foods unhealthy?

No. Some foods that are processed, but not ultra-processed, like dried fruit and cut and bagged vegetables, are healthy because they provide a lot of nutrition without extra sugar, salt, or other preservatives. Nutrients added to foods can help give extra nutrition and improve health. For example, vitamin D is added to milk to aid calcium absorption, making bones stronger. Some ultra-processed foods, such as whole-grain breads and yogurts, are associated with reduced risks of chronic diseases, including colorectal cancer. Researchers and advocates should be aware that better classifications are needed.

Are ultra-processed foods addictive?

From the limited research on this topic, ultra-processed foods do not seem to be addictive in the same way many drugs are. The research does suggest the high energy density and tastiness of these foods reward our brains in a way that may contribute to overconsumption. The reasons why many people overeat such foods are likely complex.

1. Try to plan and prepare meals at home in advance that use less processed foods.

2. Instead of soda and other sweetened drinks, choose water and unsweetened beverages like coffee and tea.

3. If fresh fruits and vegetables are too expensive, choose minimally processed frozen or canned options with no added salt or sugar instead.

4. If time is short and an ultra-processed option is all that’s available, choose options with less sodium, saturated fat, and added sugar, and add an unprocessed fruit or vegetable to improve nutritional quality.