Natural flavor is the fourth most common ingredient in food products, after salt, water, and sugar. You have probably seen it listed on ingredient labels for food and beverage items before and wondered what "natural flavor" actually means.
The Food and Drug Administration (FDA) determines what should be labeled as a "natural flavor" based on a specific set of guidelines. In this article, learn more about natural flavors, including whether natural flavors are bad for you or not.
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Ingredients in Natural Flavor
There can be countless ingredients in what is termed "natural flavor." To understand why this is, you need to know the definition of natural flavor.
The terms "natural flavor" and "natural flavoring" are defined by the FDA's Code of Federal Regulations Title 21. In this document, natural flavor is defined as a(n):
- Essential oil
- Oleoresin
- Essence, or extractive
- Protein hydrolysate
- Distillate
That is produced by:
- Roasting
- Heating
- Enzymolysis (chemical breakdown, such as in fermentation)
Which contains flavor that is originally derived from a:
- Spice
- Fruit or fruit juice
- Vegetable or vegetable juice
- Edible yeast
- Herb, bark, bud, root, leaf, or similar plant material
- Meat
- Seafood
- Poultry
- Eggs
- Dairy products
- Fermentation products of the above
This product must have the primary function of flavoring food rather than providing nutritional value.
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What Does the ‘Natural’ in 'Natural Flavoring' Mean?
Based on the FDA's definition above, the "natural" in "natural flavoring" refers to the source of the flavor. The source must be a naturally occurring item, such as plant matter, meat, or dairy.
Note that the FDA does not define the term "natural," and there is no legal definition.
Popular Foods and Drinks That Contain Natural Flavor
The following is an incomplete list of popular food and beverage items that frequently contain natural flavor in the ingredient list:
- Sodas
- Sparkling waters
- Energy drinks
- Chips
- Soups
- Candies
- Premade fruit and vegetable juices
- Packaged smoothies
Are Natural Flavors Safe or Unsafe?
According to the FDA, natural flavoring and any substance added to food before labeling must be safe.
This is ensured by the Flavor and Extract Manufacturers Association of the United States (FEMA) Generally Recognized as Safe (GRAS) program, which researches the safety of natural flavors and other food additives.
Remember that natural flavoring can still be highly processed, even though its source is based in nature. It frequently contains artificial and synthetic chemicals, which are used in the processing.
Artificial Flavor vs. Natural Flavor
Artificial flavors and natural flavors are different.
The FDA also defines "artificial flavor" within the Code of Federal Regulations Title 21. Like natural flavors, artificial flavors have the purpose of flavoring rather than providing nutritional value. However, artificial flavors are not derived from natural sources such as plants, meat, or dairy.
Since both natural and artificial flavors go through lengthy synthetic chemical processing, neither option is "healthy," despite natural flavors coming from sources of nature.
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Are Natural Flavors Vegetarian?
Natural flavors are not always vegetarian. According to the FDA, natural flavors can be derived from meat, seafood, poultry, eggs, and dairy.
If you have doubts about whether natural flavoring in an ingredient list is vegetarian, look for a vegetarian symbol on the packaging.
The FDA does not mandate the labeling of plant-based products.
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Are Natural Flavors Gluten Free?
Most, but not all, natural flavors are gluten-free. In some cases, they may be derived from gluten-containing items such as wheat, barley, rye, malt, brewer's yeast, and more.
If the FDA-approved product contains wheat, this will be included in an allergen statement. However, it could still include malt, for which the FDA does not require disclosure. In that case, look for a gluten-free symbol on the product.
If the product lists natural flavoring but does not have a gluten-free symbol, it may not be safe to eat. Try contacting the manufacturer for clarification.
What About Organic Natural Flavor?
Organic natural flavor is different from natural flavor because it has a more rigorous set of requirements.
As of December 27, 2019, if a product is certified organic, it must contain only "organic natural flavors" when commercially available. However, "natural flavors" are acceptable when the organic form of a specific flavor is unavailable.
The term "organic" is defined by the U.S. Department of Agriculture (USDA). To be called "organic natural flavor," the flavor must:
- Comply with the organic processing requirements, including being produced without the use of ionizing radiation or genetic engineering
- Produced without synthetic solvents, synthetic carriers, and artificial preservatives
- Comply with the organic labeling requirements
- Be comprised of a minimum of 95% organically produced ingredients
Verdict: Natural Flavor Safety
The FDA defines natural flavor to ensure it is safe for consumption before approving its use in FDA-approved products. The FEMA GRAS program researches the safety of thousands of natural flavors.
It is safe to consume natural flavors. Remember that the FDA assesses what qualifies as a natural flavoring for flavor, not nutritional value.
Summary
Natural flavors are defined and regulated by the FDA, and exist for the purpose of adding flavor to food that otherwise may not have enough flavor. In order to be called a "natural flavor," it must be derived from a natural source. However, natural flavors can be highly processed, like artificial flavors, and the term "natural" doesn't mean it is either good or bad for you.
