What Experts Want You to Know about 'Natural Flavors' in Your Food

Have you ever picked up a product at the grocery store, looked at the label, and thought…what in the world are natural flavors? Don’t worry—you’re not the only one. Natural flavors are a pretty common ingredient on food labels. And while the term sounds clean enough to eat (it does say “natural,” after all), that doesn’t exactly answer consumer’s questions and concerns. So, what exactly does it mean?

According to the U.S. Food and Drug Administration (FDA), natural flavors is a blanket term used to describe an added flavoring in a product that uses the essence or extraction of a natural element. When a food product uses a combination of flavors in an item, this particular label is added to appease FDA requirements. Needless to say, which products are or aren’t considered natural? Is there a difference between natural and artificial flavors? And are they even healthy to eat? We turned to health and food industry experts to answer all of your questions.

What Are Natural Flavors?

The substances used in natural flavors listed by the FDA include:

• spice, fruit or fruit juices
• vegetable or vegetable juice 
• edible yeast
• herb, bark, bud, root, leaf or similar plant material 
• meat 
• seafood
• poultry eggs 
• dairy products
• fermentation products

The function of natural flavoring is simply for what it says—to flavor the product, not to add nutritional value.

“Natural flavors themselves typically do not contribute significant calories to a food product,” Amy Goodson M.S., RD, LD, CSSD. “This is because they are used in very small quantities to enhance taste and aroma, and their calorie content is negligible.”

This does not include spices or seasonings, however. For example, if salt is used in a product for flavor, it isn’t using the essence of salt—it’s actually using the salt. This is the same for flavoring items like spices or foods ground up to be added to an item; the FDA still categorizes this as food.

Instead, these ‘natural flavors’ are extracted through different methods such as distillation, fermentation or solvent extraction. “For example, vanilla flavor may be extracted from vanilla beans through alcohol extraction, while fruit flavors may be obtained through pressing or enzyme-assisted extraction,” Goodson explains.

Why Do We Find Natural Flavors in Our Food?

If there are already prominent ingredients in an item, then what is the point of adding natural flavoring to it? Leanne Blommaert, Manager of Research & Development, Food Retail at NSF, explains that adding these essences to a product helps to make the inherent flavor even more pronounced, like adding mushroom flavor to mushroom soup to give it an even stronger taste.

“Manufacturers use natural flavors to enhance the consumer sensory experience,” Blommaert says. “Using flavors can also boost or amplify the natural flavors in a product by adding complimentary notes; adding vanilla to baked goods can enhance the overall flavor of the product. Flavors can also be used to increase a product’s overall appeal to consumers by enhancing targeted properties, [such as] adding the perception of salt for low-sodium, as well as fat or creaminess in low-fat offerings.”

Natural flavors can also help keep a product's taste consistent while enhancing it and improving the palatability (meaning appetizing) of a food.

What’s the Difference Between Artificial and Natural Flavors?

What are artificial flavors?

Artificial flavors are the opposite of what you would expect from natural flavors—flavoring extracted from synthetic sources and lab-produced products versus natural elements. In particular, any flavoring used outside of the natural list provided by the FDA would be considered artificial. According to the FDA, any synthetic flavoring must be used in minimal quantities, must come from a manufacturing source with safe practices, and must be deemed safe to eat.

“Both natural flavors and artificial flavors need to be proven safe for consumption in order to be included in a food, so in short, they are probably safe for you to consume at the level we are eating them at,” says Lauren Twigge, M.C.N., RDN, LD.

Choosing between using artificial and natural flavors

How does a manufacturer decide to use natural or artificial flavoring? While using a natural source seems like the best solution, it may result in a costlier outcome.

“Product developers and manufacturers must consider the finished product price point, product category, consumer demand and brand footprint,” says Blommaert.

However, Blommaert points out consumers’ desires for labels with “clean ingredients,” including natural flavors over synthetic ones. “Many manufacturers have shifted to using natural flavors instead of artificial flavors in finished products. Many brands have adopted a ‘clean label’ policy and, as a result, have shifted away from using artificial flavors.” In fact, some grocery stores, like Trader Joe’s, have banned the use of artificial flavors entirely.

Despite the notion that using natural flavors is a “cleaner alternative” to synthetic ones, if you take a closer look at their chemical structure, they aren’t all that different. In some cases, the chemical structure of artificial flavoring can look almost identical to the natural ones, depending on which flavoring is used.

When Are They Required on Ingredient Lists?

The FDA requires the addition of the terms “natural flavors” or “natural flavoring” to an ingredient label when a combination of essences and/or flavor extractions of a natural element is used. Nevertheless, even if the FDA regulations state that natural flavors must be derived from a natural source and cannot contain synthetic or artificial substances, this can still confuse consumers about what natural flavors actually mean in that product.

“Food manufacturers are required to list natural flavors on ingredient labels, but they are not required to specify the exact sources or components of these flavors,” Goodson says. “Instead, they can use the generic term ‘natural flavor’ to maintain the proprietary nature of their recipes.”

The only instance where a manufacturer would have to specify a flavor is if it’s relying on a single flavor for that product. For example, if your product uses only natural strawberry flavoring, it will be labeled with “strawberry flavor.” If it’s a combination of flavors, it then falls under that blanket “natural flavors” label. In that same vein, if the product uses a combination of natural and artificial single flavor, it will be labeled as “natural and artificial strawberry flavor.”

“One way to better understand what a product’s natural flavors are is to contact the product manufacturer directly,” says Blommaert.

Are They Healthy?

In terms of nutrition, natural flavors are not something a consumer has to worry about. “Natural flavors do not provide calories or nutrients to the food they are added to,” Twigge explains. “Natural flavors are simply present to enhance the flavors and increase palatability of certain foods.”

While natural flavors do not have calories and are already deemed safe to consume by the FDA, it is important to consider the type of food that they are in from the start.

“Remember that these flavors will be found most often in highly processed foods,” she continues. “While these foods serve a purpose in many people's diets and can be consumed in moderation within a healthy diet, ultra-processed foods tend to be higher in calories and lower in satiating and nourishing nutrients. By focusing on whole, minimally processed foods the majority of the time, you will increase your consumption of nourishing foods and also decrease your consumption of both natural and artificial flavors.”

Frequently Asked Questions

Is it OK to eat natural flavors?

“For the vast majority of people, natural flavors are safe to eat… especially in the context of a well-balanced, nutritious diet in which natural flavor-containing foods are included in moderation,” says Twigge. “As a dietitian, I do think the answer to this question lies with the individual. While most people will be just fine, there are some anecdotal experiences of people reporting headaches, stomachaches, dizziness and other symptoms.”

Are natural flavors artificial?

No, this is where the difference between natural and artificial flavors comes into focus. Although natural flavors are chemical compounds, they are derived from natural sources such as plants and animals. Artificial flavors are synthesized in a lab. Yet, it is important to note that to get a substance's natural flavor, that chemical compound must be extracted in a lab.

Who should avoid natural flavors?

Twigge says that those with severe allergies should be aware of the natural flavors present in their foods since companies aren’t required to disclose all compounds in these flavors. However, they should disclose if any of those compounds are derived from any of the top eight allergens. Additionally, since natural flavors can also come from animal products, you should be wary if you follow a strict vegetarian or vegan diet. Some of the natural sources that natural flavors can be derived from include meat, milk, seafood, eggs and poultry, which may go against their dietary preferences,” she adds.

What are the downsides/potential health side effects of natural flavors?

According to the FDA, unless there is a severe allergy to worry about or you have particular dietary preferences, natural flavors are generally safe to eat. Besides anecdotal experience from consumers, there are no researched side effects of consuming natural flavors at this time.

The Bottom Line

Natural flavors are the essence or extraction of a natural element derived from plants and animals. They help enhance a product's flavor and sensory experience, but they do not contain calories or nutrients. Natural flavors do not contain anything synthetically made, which is defined as artificial flavor. The FDA regulates these flavors, and they are generally safe to eat. 

However, a manufacturer is not required to disclose the combination of natural flavors used in an item unless they are only using a single flavor. Anyone with severe allergies or dietary preferences (like following a vegan or vegetarian diet) should be wary of consuming natural flavors. You can also contact the manufacturer if you have any questions about a product. 

Otherwise, natural flavors are safe to eat. But if you are wary about consuming them, be sure to seek advice from a medical professional or registered dietitian who can give you clear insight into your specific dietary needs.