Complete Ingredient Details
Peanut Butter
A spread made by grinding roasted peanuts into a paste; may include small amounts of salt, sugar, or stabilizers.
Category: Nuts & Seeds
Subcategory: Nuts
Processing Level: 3
Source: Peanuts
Purpose: Plant-based spread providing protein and unsaturated fats.
Manufacturing Method: Roasted nuts ground into paste
Why Manufacturers Choose It: Affordable, familiar flavor that binds bars and adds protein.
Commonly Found In: ["Protein bars","Spreads","Cookies","Energy bites","Sauces"]
Health Score: 7
Bottom Line: Peanut butter is a nutrient‑dense, minimally processed spread that can fit well in balanced diets when portions are moderate. Choose jars with minimal ingredients and buy from reputable brands to limit add‑ins and manage the small but important aflatoxin risk.
Micronutrients: ["Vitamin E","Niacin (Vitamin B3)","Magnesium"]
Antioxidants: ["Resveratrol","p-Coumaric acid","Isoferulic acid"]
Healthier Alternatives: Almond butter, Sunflower seed butter, Tahini
Scientific References:This ingredient information is backed by scientific research:
Allulose
A rare sugar (D-psicose) that tastes like sugar with ~70% of the sweetness, but contributes ~0.4 kcal/g and has minimal impact on blood sugar.
Category: Sugar
Subcategory: Sugars
Processing Level: 7
Source: Corn or beet fructose syrups
Purpose: Low-calorie bulk sweetener with sugar-like taste.
Manufacturing Method: Enzymatic epimerization and purification
Why Manufacturers Choose It: It delivers sugar-like taste and texture with a fraction of the calories and little glycemic impact.
Commonly Found In: protein bars; keto snacks; diet drinks; ice cream; sauces
Health Score: 8
Bottom Line: Allulose is a very low‑calorie, sugar‑like sweetener that has little effect on blood sugar. For most people it is a useful sugar reducer when portioned sensibly, though large doses can upset digestion and EU authorization is pending.
Healthier Alternatives: Honey, Date paste, Maple syrup
Scientific References:This ingredient information is backed by scientific research:
Rice flour
A finely milled powder made from rice; naturally gluten-free and used to add bulk, bind, and soften texture in snack bars and other foods.
Category: Flours & Starches
Subcategory: Flours
Processing Level: 3
Source: Rice grain (Oryza sativa)
Purpose: Naturally gluten-free flour used to add bulk and binding.
Manufacturing Method: Dry-milled and sifted grain flour
Why Manufacturers Choose It: Neutral taste, low cost, and reliable texture in gluten-free products.
Commonly Found In: snack bars, crackers, noodles, gluten-free bread, batters
Health Score: 6
Bottom Line: Rice flour is a straightforward, gluten‑free grain flour that most people tolerate well but offers modest nutrients when refined. The main watch‑outs are inorganic arsenic (especially for infants) and verifying gluten‑free labeling if you must avoid gluten.
Micronutrients: ["Manganese","Selenium","Magnesium"]
Antioxidants: []
Healthier Alternatives: Oat flour, Sorghum flour, Cassava flour
Scientific References:This ingredient information is backed by scientific research:
Calcium carbonate
A naturally occurring mineral (chalk/limestone/marble) used to fortify foods with calcium and to act as a white colorant, mild base, anticaking and bulking agent.
Category: Vitamins, Minerals & Phytonutrients
Subcategory: mineral
Processing Level: 7
Source: Limestone and chalk
Purpose: White colorant and calcium fortifier used to regulate acidity and prevent clumping.
Manufacturing Method: Mined or precipitated mineral, then milled
Why Manufacturers Choose It: Low cost, very white, high‑calcium, and widely permitted across regions.
Commonly Found In: ["Powdered sugar","Chewing gum","Mints & candy","Cereals","Plant milks"]
Health Score: 8
Bottom Line: As a ground mineral, calcium carbonate in foods is considered safe and useful, but the health risk shows up when you stack fortified foods with high‑dose antacids or supplements. If you use calcium pills or CaCO3 antacids, count that calcium and aim to stay under about 2,500 mg per day from all sources.
Healthier Alternatives: Milk minerals (dairy), Lithothamnion (red algae) calcium, Tricalcium phosphate
Scientific References:This ingredient information is backed by scientific research:
Soluble tapioca fiber
A non-digestible carbohydrate (resistant dextrin) made from tapioca starch that adds soluble fiber and helps bind, bulk, and lower the glycemic impact of foods.
Category: Fibers
Processing Level: 7
Source: Cassava root starch
Purpose: Soluble fiber used to add fiber and blunt post-meal blood sugar when replacing digestible carbs.
Manufacturing Method: Acid/enzymatic dextrinization, purified
Why Manufacturers Choose It: Neutral taste with strong binding and moisture retention, stable under heat/acid, and lowers glycemic load versus sugars.
Commonly Found In: protein bars;snack bars;gummies;cereals;meal shakes
Health Score: 7
Bottom Line: A refined but generally safe soluble fiber that helps raise fiber intake and can soften post‑meal blood sugar spikes when it replaces digestible carbs. Watch for labeling differences and start with modest amounts to avoid GI upset.
Micronutrients: []
Antioxidants: []
Healthier Alternatives: Chicory root fiber (inulin), Oat fiber (beta-glucan), Psyllium husk
Scientific References:This ingredient information is backed by scientific research:
Brown rice protein
A plant protein powder made from brown rice that boosts protein in shakes, bars, and other foods.
Category: Plant Proteins
Processing Level: 6
Source: Brown rice grain
Purpose: Concentrated plant protein used to raise protein content in foods and beverages.
Manufacturing Method: Protein extracted, filtered, spray-dried
Why Manufacturers Choose It: Provides high protein with a neutral flavor at a competitive cost for vegan formulations.
Commonly Found In: shakes, protein bars, cereals, dairy-free drinks, snacks
Health Score: 7
Bottom Line: A practical vegan protein that performs well for most adults; the main watch‑outs are arsenic testing and lysine balance. Choose tested products and consider blending with lysine‑rich proteins.
Micronutrients: ["Iron","Magnesium","Phosphorus"]
Antioxidants: []
Healthier Alternatives: Hemp seeds (ground), Pumpkin seeds (ground), Chickpea flour
Scientific References:This ingredient information is backed by scientific research:
Peanut flour
A roasted, milled peanut powder—often partially or highly defatted—that adds protein, peanut flavor, and mild binding to foods.
Category: Plant Proteins
Processing Level: 5
Source: Peanuts (Arachis hypogaea)
Purpose: Protein-rich powder that adds peanut flavor.
Manufacturing Method: Roast, press to defat, mill, sieve
Why Manufacturers Choose It: High protein and bold flavor at lower cost than many nut proteins.
Commonly Found In: ["protein bars","baked goods","seasonings","smoothies","sauces"]
Health Score: 8
Bottom Line: For people who are not peanut‑allergic, peanut flour is a nutrient‑dense way to add plant protein and peanut flavor with modest impact on blood sugar. The main cautions are regulated aflatoxin risk and, in some products, solvent‑based defatting.
Micronutrients: ["Niacin (Vitamin B3)","Vitamin E (alpha-tocopherol)","Magnesium"]
Antioxidants: ["Resveratrol","P-coumaric acid","Proanthocyanidins"]
Healthier Alternatives: Almond flour, Sunflower seed flour, Oat flour
Scientific References:This ingredient information is backed by scientific research:
Cocoa butter
The pale-yellow fat pressed from cacao beans; it gives chocolate its firm snap at room temp and melts near body temp for a creamy mouthfeel.
Category: Fats & Oils
Subcategory: Plant Fats
Processing Level: 4
Source: Cocoa beans
Purpose: Plant fat that sets chocolate and melts near body temperature.
Manufacturing Method: Pressed fat, optionally deodorized
Why Manufacturers Choose It: Unique melting and crystallization deliver snap, gloss, and shelf stability.
Commonly Found In: ["chocolate","protein bars","coatings","confectionery","baking"]
Health Score: 7
Bottom Line: Cocoa butter is a pressed plant fat, often further deodorized, and it is the required fat in chocolate. If this ingredient shows up often in your snacks, watch total saturated fat and favor products that limit packaging‑related mineral‑oil contamination and avoid extra solvent‑recovery steps.
Healthier Alternatives: Shea butter, Coconut oil, High-oleic sunflower oil + structuring agents
Scientific References:This ingredient information is backed by scientific research:
Cocoa bean
The fermented, dried seeds of the cacao tree (Theobroma cacao) that are roasted and ground to make cocoa, cocoa butter, and chocolate.
Category: Cocoa & Chocolate
Subcategory: Cocoa
Processing Level: 2
Source: Cacao tree seeds
Purpose: Natural source of chocolate flavor and antioxidant-rich cocoa solids.
Manufacturing Method: Ferment, dry, roast, winnow, grind
Why Manufacturers Choose It: Delivers unmatched chocolate taste and creamy texture that sell products.
Commonly Found In: Protein bars; dark chocolate; cocoa nibs; trail mixes; granola
Health Score: 7
Bottom Line: Cocoa beans offer rich chocolate flavor with antioxidant compounds, but products can carry cadmium and small amounts of stimulants. Most people can enjoy cocoa in moderation by choosing reputable brands and watching portions, especially with very dark chocolate.
Micronutrients: ["Magnesium","Iron","Copper"]
Antioxidants: ["Flavanols (epicatechin)","Procyanidins","Catechin"]
Healthier Alternatives: Roasted nuts (e.g., almonds), Dried fruit (e.g., raisins), Carob powder
Scientific References:This ingredient information is backed by scientific research:
Peanut extract
A concentrated peanut flavor made by extracting roasted peanuts into a liquid carrier (often alcohol or propylene glycol) and filtering/standardizing the flavor.
Category: Additive
Subcategory: Other
Processing Level: 7
Source: Roasted peanuts
Purpose: Concentrated natural flavor used to deliver roasted‑peanut taste.
Manufacturing Method: Solvent extraction then purification
Why Manufacturers Choose It: Delivers intense, consistent peanut flavor at tiny doses with lower cost and minimal fat.
Commonly Found In: protein bars; cereals; cookies; ice cream; shakes
Health Score: 7
Bottom Line: For most people, peanut extract is a processed but safe way to get peanut flavor with almost no calories or fat. If you want to avoid certain solvents or carriers, choose alcohol‑free or propylene glycol–free flavors or look for organic‑certified products.
Micronutrients: []
Antioxidants: []
Healthier Alternatives: Peanut butter, Peanut flour, Roasted peanuts
Scientific References:This ingredient information is backed by scientific research:
Vegetable glycerin
A clear, slightly sweet, syrupy liquid used to keep foods moist (a water-attracting ‘humectant’), add softness, carry flavors, and sometimes add mild sweetness.
Category: Additive
Subcategory: Other
Processing Level: 7
Source: Vegetable oils (palm, soy)
Purpose: Humectant and solvent that retains moisture and carries flavors.
Manufacturing Method: Transesterification or hydrolysis, then refine
Why Manufacturers Choose It: It reliably keeps products moist without strong flavor and is widely permitted.
Commonly Found In: protein bars, gummies, frosting, chewing gum, beverages
Health Score: 8
Bottom Line: Vegetable glycerin is a highly refined humectant that keeps foods moist and soft and is considered safe at normal use levels. The main concern is very high, rapid intake and ensuring food‑grade purity to avoid impurities.
Micronutrients: []
Antioxidants: []
Healthier Alternatives: Date paste, Honey, Inulin syrup
Scientific References:This ingredient information is backed by scientific research:
Sunflower lecithin
A blend of natural phospholipids from sunflower oil that helps oil and water mix, improves texture, and can provide choline (a nutrient).
Category: Additive
Subcategory: Emulsifiers
Processing Level: 6
Source: Sunflower seeds
Purpose: Natural emulsifier used to blend fats and water and improve texture.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: Performs reliably at very low doses, soy‑free, label‑friendly, and cost‑effective.
Commonly Found In: ["Chocolate","Baked goods","Plant milks","Instant mixes","Supplements"]
Health Score: 9
Bottom Line: Sunflower lecithin is a refined emulsifier used in tiny amounts; health risk is low and nutrition added is minimal. If you are minimizing processing aids, note that powdered or de‑oiled forms often involve solvent steps and optional bleaching.
Healthier Alternatives: Egg yolk lecithin, Sunflower oil (as release), Acacia gum
Scientific References:This ingredient information is backed by scientific research:
Almond Butter
A paste made by grinding roasted almonds into a smooth or crunchy spread; naturally rich in healthy fats, vitamin E, and magnesium.
Category: Nuts & Seeds
Subcategory: Nuts
Processing Level: 3
Source: Ground roasted almonds
Purpose: Nut paste that supplies unsaturated fats and protein while binding snack bars.
Manufacturing Method: Roast, grind, optional salt/oil
Why Manufacturers Choose It: It reliably binds bars and adds creamy texture with a recognizable, clean‑label ingredient name.
Commonly Found In: Protein bars, spreads, smoothies, cookies, energy bites
Health Score: 8
Bottom Line: Almond butter is a minimally processed nut paste that delivers heart‑healthy fats, vitamin E, and a low glycemic impact. For most people, it’s a wholesome choice when portions are modest and the jar is 100% almonds.
Micronutrients: ["Vitamin E","Magnesium","Manganese"]
Antioxidants: ["Phenolic acids","Flavonoids (catechin/epicatechin)","Plant sterols"]
Healthier Alternatives: Peanut butter, Sunflower seed butter, Tahini (sesame)
Scientific References:This ingredient information is backed by scientific research: