Identifying the 14 Main Allergens | The Tuck Company

Navigating food labels can feel like trying to solve a complex puzzle, but understanding the rules around allergen labelling is one of the most powerful tools you have to keep your children safe, and to help protect others in your community.

In the UK, food businesses are legally required to highlight the 14 most common food allergens on their labels. While people can be allergic to almost any food, these 14 are responsible for the vast majority of serious allergic reactions. By knowing what they are and how to spot them, you can shop with confidence, not just for your own family, but for everyone else too, especially in school settings where children may have allergies.

The 14 Main Allergens

Here is the complete list of the 14 allergens you'll see emphasised on food labels in the UK:

1. Celery

This includes celery stalks, leaves, seeds, and celeriac. You'll find it in celery salt, salads, and some soups and stock cubes.

2. Cereals containing gluten

This covers wheat (including spelt and Khorasan wheat/Kamut), rye, barley, and oats. Look out for them in foods containing flour like bread, pasta, cakes, and some sauces.

3. Crustaceans 

Think prawns, crabs, and lobsters. These are often in seafood dishes, shrimp paste, and some Thai and Southeast Asian curries.

4. Eggs 

A common ingredient in cakes, quiches, mayonnaise, and pasta. They are also used as a glaze on some pastries and baked goods.

5. Fish 

This includes all types of finned fish. It can be found in some sauces (like Worcestershire sauce), relishes, and salad dressings.

6. Lupin 

Derived from the lupin flower, this can be used as flour in some types of bread, pastries, and pasta.

7. Milk 

A key ingredient in butter, cheese, cream, and yoghurt. It can also be found in powdered soups and sauces.

8. Molluscs 

This group includes mussels, oysters, clams, and snails. They are often an ingredient in sauces and fish stews.

9. Mustard 

 This covers liquid mustard, mustard powder, and mustard seeds. It's often an ingredient in curries, marinades, sauces, and some processed meats.

10. Peanuts 

A legume that grows underground, not a tree nut. Peanuts and peanut oil are found in a wide variety of foods, including biscuits, cakes, curries (like satay), and sauces.

11. Seasame 

This includes sesame seeds, sesame oil, and tahini. It's commonly found on bread, in hummus, and in Asian dishes.

12. Soybeans 

Also known as soya, this is a staple in Oriental food, including tofu, miso paste, and edamame beans. It can also be found in desserts, vegetarian products, and some sauces.

13. Sulphur Dioxide and Sulphite 

These are often used as a preservative. You might find them in dried fruit, sausages, and in wine and beer. They are an allergen for some, particularly those with asthma.

14. Tree Nuts 

This category refers to nuts that grow on trees, such as almonds, hazelnuts, walnuts, cashews, pecans, Brazil nuts, and pistachios. They are often found in breads, biscuits, desserts, and nut oils.

How to Spot Allergens on a Label

Food law in the UK requires these 14 allergens to be clearly highlighted in the ingredients list on pre-packaged foods. This is typically done by using bold, italics, or CAPITAL LETTERS to make the allergen stand out.

Example: Ingredients: Flour (Wheat), Sugar, Vegetable Oil, Chocolate Chips (Milk, Soya).

It's also important to be aware of "may contain" statements. These are not a legal requirement but are used by manufacturers to indicate a risk of cross-contamination during production. If you are sending food into a school, it's safest to avoid products with a "may contain" warning for the relevant allergens, as even a small trace could be dangerous.

Why This is So Important for Parents

Even if your child doesn't have a food allergy, understanding these allergens is crucial, especially when you are packing food for school. Many schools operate a "nut-free" or "allergy-aware" policy to protect pupils with severe allergies. A simple, unintentional exposure can lead to a life-threatening anaphylactic reaction for an allergic child. By taking a few moments to check the ingredients list and look for these 14 allergens, you are not only protecting your own child but also helping to create a safer environment for every child in the classroom. Knowledge is your best defence when it comes to managing food allergies.

This is why we made our school snacks free from the top 14 allergens, visit our shop to see some of our tasty snacks.