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Safety reference

Food allergens, decoded.

Priority food allergens in the US (FDA Big 9) and Canada (Health Canada 11, adding mustard and sulphites). Hidden sources, safer swaps, and what gluten-free actually means on a label. Plain English, verified sources.

US (FDA) Canada (Health Canada / CFIA)
9 / 11
US Big 9 · Canada 11
90%
of allergic reactions
<20 ppm
gluten-free (both)
≥10 ppm
sulphites declared
Priority allergens · US + Canada

The allergens behind 90% of reactions.

In the US, FALCPA (2004) named eight major allergens, and the FASTER Act added sesame on January 1, 2023, making the FDA Big 9. Canada's Health Canada lists the same nine plus two more: mustard (priority since 2012) and sulphites (≥10 ppm). Both jurisdictions also require gluten sources to be declared.

Milk

Label: milk
~2-3% of children · most outgrow by age 5
US + Canada

Allergy to proteins in cow's milk (casein and whey). Different from lactose intolerance, which is a digestive issue, not an immune response.

Common foods
  • Cow's milk
  • Cheese
  • Yogurt
  • Butter
  • Ice cream
  • Cream
Hidden sources
  • Casein / caseinate
  • Whey / whey protein hydrolysate
  • Lactalbumin
  • Lactoglobulin
  • Ghee
  • Custard
  • Non-dairy creamer (often contains casein)
  • Natural butter flavor
  • Recaldent (in some sugar-free gum)
Other names to watch for
Dairy · Casein · Whey · Lactose (sugar, not the allergen)
Safer swaps
  • Oat milk
  • Soy milk
  • Almond milk
  • Coconut milk
  • Cashew milk
  • Pea-protein milk
  • Vegan butter (verify dairy-free)
Wikipedia · Milk allergy

Eggs

Label: egg
~2% of children · ~70% outgrow by age 16
US + Canada

Allergy to proteins in egg whites (most common) or yolks. Often outgrown by adolescence but can persist into adulthood.

Common foods
  • Scrambled eggs
  • Omelets
  • Mayonnaise
  • Custard
  • Meringue
  • Quiche
  • Fresh pasta
  • Most baked goods
Hidden sources
  • Albumin / albumen
  • Globulin
  • Lysozyme
  • Ovomucin / ovomucoid / ovovitellin
  • Lecithin (unless labeled "soy lecithin")
  • Some marshmallows
  • Salad dressings (Caesar)
  • Some pretzels (egg wash)
  • Foam on coffee drinks (some shops)
Other names to watch for
Albumin · Globulin · Lysozyme · Vitellin · Ovo- prefixed ingredients
Safer swaps
  • Flax egg (1 tbsp ground flax + 3 tbsp water)
  • Chia egg
  • Mashed banana
  • Applesauce
  • Commercial egg replacers (JUST Egg, Bob's Red Mill)
  • Aquafaba (chickpea liquid)
Wikipedia · Eggs allergy

Wheat

Label: wheat
~0.4% of US children · often outgrown
US + Canada

Allergy to proteins in wheat (not the same as celiac disease, which is an autoimmune response to gluten). A wheat allergy may allow other gluten-containing grains; celiac does not.

Common foods
  • Bread
  • Pasta
  • Pastries
  • Crackers
  • Most cereals
  • Beer
  • Couscous
  • Pizza
Hidden sources
  • Bulgur
  • Couscous
  • Durum
  • Einkorn / emmer
  • Farina
  • Kamut
  • Semolina
  • Spelt
  • Malt / malt extract
  • Modified food starch (sometimes)
  • Soy sauce (most contain wheat)
  • Surimi (imitation crab)
  • Some hot dogs and processed meats
  • Salad dressings
Other names to watch for
Bulgur · Couscous · Durum · Einkorn · Emmer · Farina · Kamut · Semolina · Spelt
Safer swaps
  • Rice
  • Quinoa
  • Certified gluten-free oats
  • Corn flour / cornmeal
  • Almond flour
  • Coconut flour
  • Cassava flour
  • Tapioca
Wikipedia · Wheat allergy

Soy

Label: soy
~0.4% of US children · ~70% outgrow by age 10
US + Canada

Allergy to proteins in soybeans, a legume. Highly refined soybean oil is exempt from FDA allergen labeling because most allergic people tolerate it.

Common foods
  • Tofu
  • Tempeh
  • Edamame
  • Soy milk
  • Soy sauce
  • Miso
  • Soy protein bars
Hidden sources
  • Soy lecithin (in chocolate, baked goods)
  • TVP (textured vegetable protein)
  • Soy protein isolate / concentrate
  • Vegetable broth / starch / gum (sometimes soy)
  • Hydrolyzed vegetable protein (HVP)
  • Natural flavor (sometimes)
  • Canned tuna packed with vegetable broth
Other names to watch for
Edamame · Miso · Natto · Shoyu · Tamari · Tempeh · Textured vegetable protein · TVP · Yuba
Safer swaps
  • Coconut aminos (for soy sauce)
  • Chickpea miso
  • Pea-protein products
  • Almond / oat / coconut milks
Wikipedia · Soy allergy

Peanut

Label: peanut
~1-2% of US children and adults · often lifelong
US + Canada

Allergy to peanut, a legume (not a tree nut). One of the most common causes of severe anaphylaxis. Usually lifelong.

Common foods
  • Peanut butter
  • Peanuts (raw and roasted)
  • Some Asian sauces (satay, pad thai)
  • Some baked goods
  • Some candies
Hidden sources
  • Arachis oil
  • Beer nuts
  • "Monkey nuts" / "goober peas"
  • Mixed nuts (cross-contact risk)
  • Some chocolates and ice creams (cross-contact)
  • Some chili recipes (peanut as thickener)
  • Mole sauce
  • Marzipan (rare, but possible)
Other names to watch for
Arachis hypogaea · Arachis oil · Beer nuts · Goobers · Ground nuts · Monkey nuts
Safer swaps
  • Sunflower seed butter (SunButter)
  • Pumpkin seed butter
  • Soy butter (if not soy-allergic)
  • Tahini (if not sesame-allergic)
Wikipedia · Peanut allergy

Tree Nuts

Label: specific tree nut
~1% of US population · usually lifelong
US + Canada

Allergy to one or more nuts that grow on trees. Sensitivity to one tree nut does not mean sensitivity to all, but cross-contact in production is common.

Common foods
  • Almonds
  • Walnuts
  • Pecans
  • Cashews
  • Pistachios
  • Brazil nuts
  • Macadamias
  • Hazelnuts
  • Pine nuts
Hidden sources
  • Marzipan / frangipane (almond)
  • Pesto (pine nuts)
  • Nutella / gianduja (hazelnut)
  • Praline / pralines
  • Nougat
  • Mortadella (pistachio)
  • Some Asian sauces
  • Almond milk / extract
  • Some pestos and Romesco sauce
Other names to watch for
Marzipan · Gianduja · Nougat · Praline · Frangipane · Mandelona
Safer swaps
  • Seeds (sunflower, pumpkin, hemp, chia)
  • Peanut butter (if not peanut-allergic)
  • Tahini (sesame)
  • Coconut (botanically a drupe; many people with tree-nut allergy tolerate it, confirm with an allergist)
Wikipedia · Tree Nuts allergy

Fish

Label: specific fish species
~1% of US adults · usually adult-onset
US + Canada

Allergy to finned fish (bass, cod, flounder, salmon, tuna, tilapia, halibut, etc.). Different from shellfish allergy. Usually lifelong.

Common foods
  • Salmon
  • Tuna
  • Cod
  • Tilapia
  • Sushi
  • Fish sticks
  • Fish sauce
Hidden sources
  • Worcestershire sauce (anchovies)
  • Caesar dressing
  • Fish gelatin
  • Surimi / imitation crab (made from fish)
  • Asian fish sauces
  • Some Caesar and Italian dressings
  • Vitamin D supplements (some are from fish liver oil)
  • Marshmallows (fish gelatin in some brands)
Other names to watch for
Anchovy · Surimi · Fish gelatin · Garum (fish sauce)
Safer swaps
  • Chicken
  • Plant-based fish alternatives
  • Algae-based omega-3 supplements
  • Vegan Worcestershire
Wikipedia · Fish allergy

Crustacean Shellfish

Label: specific crustacean (shrimp, crab, lobster)
~2% of US adults · the most common adult food allergy
US + Canada

Allergy to crustaceans (shrimp, crab, lobster, prawn, crayfish). Health Canada also lists Molluscs (clams, oysters, mussels, scallops) as a separate priority allergen; in the US, molluscs are not in the Big 9 and may only be voluntarily labeled.

Common foods
  • Shrimp
  • Crab
  • Lobster
  • Prawn
  • Crayfish / crawfish
Hidden sources
  • Surimi / imitation crab
  • Shellfish stock or broth
  • Some Asian sauces and curry pastes
  • Bouillabaisse
  • Glucosamine supplements (some from shellfish shells)
  • Cosmetics with chitosan
  • Some fish sauces
Other names to watch for
Prawn · Crayfish · Crawfish · Langoustine · Scampi
Safer swaps
  • Chicken
  • Plant-based seafood
  • Hearts of palm (for "crab cakes")
  • Vegan glucosamine (plant-derived)
Wikipedia · Crustacean Shellfish allergy

Sesame

Label: sesame
~0.2% of US population · often lifelong
US + Canada

The 9th major allergen added to the FDA list by the FASTER Act on January 1, 2023. Reactions can be severe; sesame is now required to be declared on US food labels.

Common foods
  • Sesame seeds
  • Tahini
  • Hummus
  • Halvah
  • Sesame oil
  • Hamburger buns (often topped)
  • Bagels (everything)
  • Some breadcrumbs
Hidden sources
  • "Natural flavor" or "spices" in some products (FDA now requires sesame to be declared by name, but older inventory may not)
  • Tahini-based dressings and sauces
  • Some gluten-free breads (use sesame for structure)
  • Falafel mixes
  • Asian sesame oils used in finishing
Other names to watch for
Benne · Gingelly · Sim sim · Til · Tahini · Halvah
Safer swaps
  • Sunflower seeds
  • Pumpkin seeds (pepitas)
  • Hemp seeds
  • Poppy seeds (verify no cross-contact)
Wikipedia · Sesame allergy

Mustard

Label: mustard (Canada priority allergen)
~0.05-0.1% of Canadians · most common in young children
Canada priority

A Health Canada priority allergen since 2012, requiring declaration on prepackaged foods sold in Canada. In the US, mustard is treated like any other ingredient and is not part of the FDA Big 9, though it must still appear in the ingredient list.

Common foods
  • Yellow mustard
  • Dijon mustard
  • Whole-grain mustard
  • Mustard powder
  • Mustard oil
  • Mustard seeds
Hidden sources
  • Salad dressings (honey-mustard, vinaigrettes)
  • Mayonnaise blends (some)
  • Curry pastes and powders
  • BBQ sauces
  • Marinades and rubs
  • Prepared deli meats and sausages
  • Pickles and chutneys
  • Some Indian and Bengali dishes (mustard oil)
  • "Spice" or "natural flavor" (must be declared in Canada)
Other names to watch for
Sinapis alba (yellow/white mustard) · Brassica nigra (black mustard) · Brassica juncea (brown/Indian mustard) · Moutarde (French)
Safer swaps
  • Turmeric (color only)
  • Horseradish (different plant family, usually safe; confirm)
  • Wasabi (verify mustard-free)
  • Plain mayonnaise (read label)
Wikipedia · Mustard allergy

Sulphites

Label: sulphites (Canada) / sulfiting agent (US)
~1% of population · ~5% of people with asthma are sulphite-sensitive
Canada priority

A preservative and sensitivity trigger, not technically an allergen. Health Canada lists it among priority allergens for labeling because reactions can be severe (including anaphylaxis-like). Required to be declared when present at 10 ppm or more, in both Canada and the US.

Common foods
  • Wine (red, white, sparkling)
  • Beer and hard cider
  • Dried fruits (raisins, apricots, prunes)
  • Shrimp (preservative)
  • Dehydrated potatoes
  • Fruit juices (some)
  • Maraschino cherries
Hidden sources
  • Pickled vegetables
  • Pre-cut potatoes (some restaurants)
  • Guacamole at restaurants (some)
  • Molasses
  • Jams and jellies (some)
  • Salad bar items (preservation spray)
  • Vinegars (some)
  • Soft drinks (some)
  • Baked goods with dried fruit
  • Frozen seafood (some shrimp)
Other names to watch for
Sulfur dioxide · Sodium sulphite · Sodium bisulphite · Sodium metabisulphite · Potassium bisulphite · Potassium metabisulphite · Calcium sulphite · Sulfites (US spelling)
Safer swaps
  • Sulphite-free wines (look for the label)
  • Organic / unsulphured dried fruits
  • Fresh produce
  • Fresh-cooked potatoes
  • Sulphite-free beers
Wikipedia · Sulphites allergy
Gluten-free

What "gluten-free" actually means.

Gluten is a protein found in wheat, barley, rye, and triticale. Both the US (FDA 21 CFR 101.91) and Canada (FDR section B.24.018) use the same 20 ppm threshold, but Canada additionally requires every gluten source to be declared on the label.

US 21 CFR 101.91 · Canada FDR B.24.018

Less than 20 parts per million (ppm)

A food can be labeled "gluten-free," "no gluten," "free of gluten," or "without gluten" only if it contains less than 20 ppm of gluten. That's 20 milligrams of gluten per kilogram of food. The same threshold applies in both the US and Canada, and is reconfirmed by 2026 FAO / WHO recommendations as protective for most people with celiac disease.

US (FDA)
21 CFR 101.91 (since 2013)

Wheat must be declared as a Big 9 allergen. Barley and rye are not mandatory allergens but are typically declared in the ingredient list.

Canada (Health Canada / CFIA)
FDR section B.24.018

All gluten sources (wheat, barley, rye, oats, triticale) must be declared. "Gluten-free" oats require special CFIA-approved processing.

Generally safe

Naturally gluten-free

  • Rice (white, brown, wild)
  • Quinoa
  • Buckwheat (despite the name)
  • Millet
  • Sorghum
  • Teff
  • Amaranth
  • Certified gluten-free oats
  • Corn / cornmeal / popcorn
  • Fresh fruits and vegetables
  • Plain meat, fish, poultry, eggs
  • Most dairy (plain)
  • Legumes (beans, lentils, chickpeas, peas)
  • Nuts and seeds (plain)
  • Wine, hard cider, plain spirits (distilled gluten is below 20 ppm)
Always check labels for cross-contact warnings. Naturally gluten-free does not mean cross-contact-free.
Read the label

Sneaky gluten sources

  • Soy sauce (most contain wheat; look for "tamari")
  • Salad dressings and marinades
  • Modified food starch (rarely from wheat in US; common in EU)
  • Beer (unless explicitly gluten-removed or sorghum-based)
  • Some "natural flavors" and seasoning blends
  • Malt vinegar and malt flavorings (barley)
  • Brewer's yeast (often grown on barley)
  • Communion wafers
  • Some lipsticks, lip balms, and toothpastes
  • Imitation crab (surimi binds with wheat starch)
  • Some processed meats (hot dogs, deli, sausage)
  • Pre-shredded cheese (anti-caking agents sometimes use wheat starch)
Skill · US + Canada

How to read an allergen label.

Both FALCPA (US) and Canada's Food and Drug Regulations require packaged foods to declare priority allergens in plain language. The format is similar but the lists differ slightly.

01
Step

Find the "Contains:" line

Listed right after or near the ingredients. Example: "Contains: wheat, milk, soy." Required in both US and Canada when any priority allergen is in the product. In Canada, the line must list every priority allergen and gluten source present, even if already in the ingredients.

02
Step

Check the ingredient list for hidden names

If the allergen source is in the ingredient list (whey, casein, albumin, lecithin, mustard oil, sulphites), regulations require the source to be named in parentheses, like lecithin (soy) or natural flavor (sesame). Canada also requires this for mustard and sulphites at ≥10 ppm.

03
Step

Treat "may contain" with care

"May contain X" and "Processed in a facility with X" are voluntary advisory statements (PAL) in both countries. They are not legally required and not standardized. People with severe allergies often avoid these products entirely.

Side by side

US (FDA) vs Canada (Health Canada / CFIA)

Requirement🇺🇸 US (FDA)🇨🇦 Canada (Health Canada)
Number of priority items9 (Big 9)11 (+ mustard + sulphites)
SesameRequired since Jan 1, 2023 (FASTER Act)Required since Aug 2012
MustardJust an ingredient (not a Big 9)Priority allergen, mandatory declaration
SulphitesDeclared at ≥10 ppm (FDA rule, separate from Big 9)Priority item at ≥10 ppm
Molluscs (clam, oyster, etc.)Not in Big 9, voluntarySeparate priority allergen, mandatory
Gluten sourcesWheat is a Big 9; barley & rye in ingredient listAll 5 sources (wheat, barley, rye, oats, triticale) must be declared
"Gluten-free" threshold<20 ppm (21 CFR 101.91)<20 ppm (FDR B.24.018)
"Contains:" statementRequired or parenthetical in ingredientsRequired if used, must list all priority allergens present
Highly refined oils exemptYes (peanut, soy refined oils)Yes (similar provisions)
Critical

Cross-contact, not "cross-contamination."

Different problems, different fixes. Knowing which is which keeps people safe.

Cross-contact

Allergen on equipment or surfaces

A safe food picks up a trace of an allergen from shared surfaces, utensils, fryer oil, or cooking water. Even a trace can trigger a severe reaction. Cooking does not destroy food allergens.

Examples: French fries cooked in oil shared with breaded fish; toasting gluten-free bread in the same toaster as wheat bread; a chef using the same knife on a peanut sandwich and then on yours.

Cross-contamination

Bacteria, virus, or pathogen

Pathogens (E. coli, salmonella, listeria) move between foods, hands, or surfaces. Heat usually kills them. This is a food-safety concern, not an allergen one.

Examples: Raw chicken juice on a cutting board, then unwashed before cutting salad. Hand-washing and proper cooking temperatures handle this.

If you have a food allergy and are eating out: tell the staff before ordering. Ask about shared equipment, fryers, grills, and prep surfaces. Restaurants that take allergens seriously will not be offended by the questions.
Emergency reference

If someone is having an allergic reaction

Signs of anaphylaxis (any one is serious)

  • • Difficulty breathing, wheezing, throat tightness
  • • Swelling of lips, tongue, or throat
  • • Sudden drop in blood pressure, dizziness, fainting
  • • Widespread hives or skin redness
  • • Persistent vomiting or diarrhea with other symptoms
  • • Sense of impending doom or rapid heartbeat

What to do, in order

  1. 1Use a prescribed epinephrine auto-injector (EpiPen, Auvi-Q, Adrenaclick, generic) into the outer thigh. Hold 3 seconds.
  2. 2Call 911 immediately, even if symptoms improve.
  3. 3Lay the person flat with legs raised (unless breathing is harder that way, then sit upright).
  4. 4If symptoms return or persist after 5-15 minutes and a second dose is available, give another epinephrine dose.
  5. 5Go to the emergency room. Biphasic reactions can occur 4-6 hours after the initial one.
This page is not medical advice. Talk to an allergist for diagnosis, prescription, and a written action plan. If you suspect anaphylaxis, do not wait for symptoms to peak; use epinephrine and call emergency services. Antihistamines like Benadryl do not stop anaphylaxis.
Support

Common questions

About the Big 9, gluten-free labeling, and how to keep yourself safe.

Sources

Where the information comes from

Reference

Nutrition Glossary

80+ nutrition terms defined: BMR, TDEE, DIAAS, autophagy, ketosis, hyponatremia, and more.

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