Ultra-Processed vs Processed Food: What's the Difference?

Not all processing is equal. Understanding the difference between processed vs ultra-processed food helps you make smarter choices without eliminating entire food categories unnecessarily.

Confused about which foods are okay? Scan any meal with UPFScore to see exactly what percentage is ultra-processed vs. simply processed.

Fresh whole foods including colorful vegetables and fruits representing minimally processed options

Whole and minimally processed foods form the foundation of a healthy diet

Key Takeaways

The NOVA system divides foods into 4 groups by processing level
Processed foods (canned beans, cheese) can be part of a healthy diet
Ultra-processed foods contain industrial additives not found in home kitchens
It's ultra-processing—not all processing—that research links to health risks
Focus on reducing Group 4 (ultra-processed), not all processed foods

The Four NOVA Groups Explained

The NOVA classification system, developed by researchers at the University of São Paulo, divides foods into four groups based on industrial processing:

Group 1: Unprocessed or Minimally Processed

Foods in their natural state or altered only by drying, freezing, or pasteurization. Nothing added.

Examples: Fresh fruits, vegetables, eggs, plain milk, nuts, meat, fish, plain oats

Group 2: Processed Culinary Ingredients

Ingredients extracted from whole foods: oils, butter, sugar, salt, flour. Used in cooking.

Examples: Olive oil, butter, honey, salt, flour, vinegar

Group 3: Processed Foods

Foods made by combining Group 1 with Group 2 using simple methods. Usually 2-3 ingredients.

Examples: Canned beans, cheese, simple bread, canned fish, salted nuts, pickles

Group 4: Ultra-Processed Foods

Industrial formulations with 5+ ingredients, including emulsifiers, flavor enhancers, and colorings.

Examples: Soft drinks, packaged snacks, instant noodles, breakfast cereals, frozen pizza

For a deeper dive into what defines UPF, see what is ultra-processed food.

Not sure which group your food falls into?

Snap a photo of any meal with UPFScore and get an instant breakdown of what percentage is ultra-processed vs. simply processed.

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Side-by-Side Comparison

Minimally Processed

Fresh fruits
Plain oats
Eggs
Fresh meat
Nuts
Plain milk

Processed

Canned beans
Cheese
Canned fish
Simple bread
Salted nuts
Pickles

Ultra-Processed

Soft drinks
Packaged snacks
Instant noodles
Breakfast cereals
Frozen pizza
Hot dogs

Why This Distinction Matters

Research consistently shows that it's ultra-processed foods—not all processed foods—that are most strongly linked to negative health outcomes.

Canned tomatoes retain most nutrients and can be part of a healthy diet. But a tomato-flavored instant soup with 30 ingredients including flavor enhancers is a different story. Learn more about the health risks of ultra-processed foods.

Quick Decision Framework

When evaluating whether a food is ultra-processed, ask these questions:

1.Does it have more than 5 ingredients?
2.Are there ingredients you wouldn't find in a home kitchen?
3.Could you make this at home with basic ingredients?

If yes to #1 and #2, and no to #3, it's likely ultra-processed.

Related Guides

Complete UPF List →

Full list of ultra-processed foods by category.

How to Read Food Labels →

Spot ultra-processed foods by checking ingredient lists.

Simple Food Swaps →

Replace UPF with whole food alternatives.

Frequently Asked Questions

Is cheese ultra-processed?

Traditional cheese made from milk, salt, and cultures is processed (Group 3), not ultra-processed. However, some 'cheese products' with long ingredient lists including emulsifiers and colorings are ultra-processed. Check the label—if it lists many additives, it's likely UPF.

Is bread ultra-processed?

Simple bread with flour, water, yeast, and salt is processed, not ultra-processed. Mass-produced bread with dough conditioners, emulsifiers, and preservatives is ultra-processed. Bakery bread with short ingredient lists is usually fine.

Should I avoid all processed foods?

No. Some processing is beneficial—it makes foods safer, more accessible, and longer-lasting. Frozen vegetables, canned beans, and pasteurized milk are minimally processed and nutritious. Focus on reducing ultra-processed foods (Group 4), not all processing.

Sources & Further Reading

NOVA Food Classification System (Original Paper)
The original research paper defining the NOVA classification and four food processing groups.
FAO Guidelines on Using NOVA
Food and Agriculture Organization guidance on using NOVA for dietary assessment and policy.
WHO Europe Report on Ultra-Processed Foods (2024)
World Health Organization report on UPF health impacts using NOVA classification framework.

See Your Plate's Processing Breakdown

Stop guessing which foods are ultra-processed vs. simply processed.

Use UPFScore to scan any meal and get an instant breakdown showing exactly what percentage is ultra-processed—so you know where to focus your efforts.

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