If you have a food allergy or intolerance, it’s critical for you to take the necessary precautions. However, whether you’re eating out or purchasing ready-made food, food businesses are legally required to label the main 14 allergens.
While people can be allergic to almost anything, some allergies are more prevalent than others. Established by the Food Standards Agency, the 14 allergens need to be mentioned (either on a label or on a menu) when used as an ingredient in food.
In this article, we cover the main 14 allergens, including what they are and where they are most commonly found.
What are the Main 14 Allergens?
- Celery
- Cereals containing gluten
- Crustaceans
- Eggs
- Fish
- Lupin
- Milk
- Molluscs
- Mustard
- Nuts
- Peanuts
- Sesame Seeds
- Soya
- Sulphur dioxide (sometimes known as sulphites)
1. Celery
Celery isn’t the first allergen, you’d guess. It includes the celery stalks, leaves, seeds, and the root (celeriac). Common in both raw and cooked forms, celery can be found in a variety of foods, including:
- Soups and stews
- Salads
- Vegetable juices
- Stock cubes
- Snack foods (like pre-packaged veggie snacks)
2. Cereals containing gluten
Gluten is one of the most prevalent of the 14 allergens. Found in wheat, rye, barley and oats (if contaminated), it’s a mainstay of numerous staple foods:
- Breads and pastries
- Pasta and noodles
- Breakfast cereals
- Cakes and biscuits
- Beer and malt beverages
3. Crustaceans
Seafood allergies are also extremely common. Crustaceans refers to hard-shelled sea creatures like crabs or lobster. Often found in seafood dishes, crustaceans are also a mainstay of Thai and South-Asian cuisines:
- Shrimp, prawns, lobster, crayfish
- Seafood dishes (like paella, gumbo)
- Sushi and sashimi
- Seafood-based sauces (like shrimp paste)
- Breaded seafood products
4. Eggs
Eggs are a fundamental ingredient in numerous recipes. You’ll find them present in many forms across a wide range of foods:
- Baked goods (cakes, cookies)
- Mayonnaise
- Quiches and pies
- Pasta
- Salad dressings
5. Fish
Fish obviously come in raw and cooked forms. However, they’re also used as an ingredient in some surprising condiments. Look for fish in:
- Fish fillets and steaks
- Sushi and sashimi
- Fish sauces (like Worcestershire sauce)
- Canned fish (like tuna and sardines)
- Fish-based broths and soups
6. Lupin
Lupin is a type of legume used in gluten-free and healthy foods. Usually ground into flour, it’s a common replacement for wheat-based flour. Related to peanuts, cross-sensitivity means individuals allergic to one are most likely to be allergic to the other. Lupin can be found in:
- Lupin flour and seeds
- Gluten-free baked products
- Certain types of pasta
- Vegan meat alternatives
- Specialty bread products
7. Milk
Dairy allergies are among the most common of the 14 allergens. Milk and its derivatives can be found in numerous foods:
- Dairy products (cheese, yoghurt, butter)
- Baked goods (containing milk or butter)
- Cream-based sauces and soups
- Chocolate and confectionery
- Salad dressings
8. Molluscs
Mollusc is a broad biological term for a group of shelled creatures, including land snails, squids, whelks, and more. Molluscs form a part of various seafood dishes, often found in:
- Oysters, mussels, clams, squid
- Seafood stews and soups
- Paella
- Fried seafood products
- Asian cuisine with seafood ingredients
9. Mustard
Mustard is not just a condiment but also a common ingredient in:
- Mustard and mustard-based sauces
- Salad dressings and mayonnaise
- Marinated or pickled foods
- Curries and Indian dishes
- Certain meat products (like sausages and deli meats)
10. Nuts
Not to be mistaken with peanuts (which are actually a legume), tree nuts like cashews, almonds, and hazelnuts are found in a variety of forms. Nuts are common in many food products:
- Nut butters (like almonds and cashews)
- Baked goods and desserts
- Cereals and granola
- Nut oils
- Vegan and vegetarian meat substitutes
11. Peanuts
Peanuts are a legume that grows underground – sometimes, they’re referred to as groundnuts. Similar to nuts but with distinct allergenic properties, peanuts are found in:
- Peanut butter and spreads
- Snack foods (like trail mix and granola bars)
- Asian cuisine (like Thai and Chinese dishes)
- Baked goods and confectionery
- Peanut oil in cooking
12. Sesame Seeds
Common in Asian cooking, sesame seeds are used either raw, toasted or as an oil. Sesame seeds are found in:
- Bread products (like hamburger buns and bagels)
- Hummus and tahini
- Asian dishes
- Salad dressings
- Snack foods (like sesame sticks)
13. Soya
Soya is a bean that’s often ground into flour. A staple in many vegetarian and vegan diets, soya is present in:
- Soy milk and tofu
- Soy sauce and tamari
- Meat alternatives (like vegan burgers)
- Baked goods (using soy flour)
- Snack bars and protein shakes
14. Sulphur dioxide (sometimes known as sulphites)
Sulphur dioxide is the least known of the 14 allergens. However, it’s a standard preservative found in:
- Dried fruits (like apricots and raisins)
- Wine and beer
- Pickled foods and condiments
- Processed meats
- Some soft drinks and fruit juices
Get Tested for the Main 14 Allergens and More
Ready to discover your sensitivities? Take control of your health with our Individual Sensitivity Test. Covering the main 14 allergens and more, it’s a simple, effective way to identify what might be causing discomfort. Get your personalised report and start your journey to better well-being today!
