Nutrition Diet: Demystifying What are the 5 Levels of Processed Foods? (And the NOVA 4-Group System)

October 12, 2025 •

3 min read

According to research published in The Lancet, the consumption of ultra-processed foods has been linked to increased risks of obesity and other chronic diseases. This highlights the importance of understanding food processing levels. Many people ask, "What are the 5 levels of processed foods?", but the most widely used and authoritative model, known as the NOVA classification, actually divides foods into four distinct groups based on the nature, extent, and purpose of their industrial processing.

Quick Summary

The NOVA food classification system categorizes foods into four groups based on their level of processing. It helps differentiate between unprocessed/minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods, the last of which are most strongly associated with negative health outcomes due to their industrial formulation and high content of unhealthy additives.

Key Points

Understanding NOVA: The most widely accepted food classification system, NOVA, has four categories, not five, debunking a common misconception.
Categorization based on Processing: NOVA classifies foods based on the extent and purpose of processing, rather than just nutrient content.
Unprocessed and Minimally Processed Foods (Group 1): These are the healthiest options, comprising whole foods or those with minimal alterations to preserve them.
Ultra-processed Foods (Group 4): These are the least healthy foods, industrially formulated with many additives and linked to increased risks of chronic disease.
Healthier Choices: The NOVA system empowers consumers to prioritize minimally processed foods and reduce the consumption of ultra-processed alternatives.
Dietary Balance: While not all processed foods are bad (Group 3 in moderation), a diet dominated by ultra-processed foods (Group 4) can have negative health consequences.
Informed Decisions: The NOVA framework helps contextualize food's healthfulness by looking at its journey from farm to plate, beyond just nutrition labels.

The Misconception of '5 Levels'

While some less common models may use five categories, the NOVA classification system is the most widely referenced framework for understanding processed foods, utilizing four distinct groups. This article focuses on the NOVA system.

What is the NOVA Classification System?

Developed by Brazilian researchers, the NOVA system categorizes foods based on their degree, nature, and purpose of processing. It offers a way to understand food quality beyond nutrient counts, by examining how foods are made and altered. The system has four main groups.

The Four Levels of Processed Foods

Group 1: Unprocessed or Minimally Processed Foods

These are foods in their natural state or those that have undergone minimal processing to preserve them, make them safe, or easier to use, without adding unhealthy substances like sugar or salt.

Description: Foods that are close to their natural form.
Examples: Fresh or frozen fruits and vegetables, fresh meat, milk, and eggs.

Group 2: Processed Culinary Ingredients

Derived from Group 1 foods, these ingredients are used in cooking rather than consumed on their own. They are produced through processes like pressing or milling.

Description: Substances used to prepare meals from Group 1 foods.
Examples: Oils, butter, salt, sugar, and vinegar.

Group 3: Processed Foods

These foods are made by combining Group 1 and Group 2 ingredients through processes like canning or fermentation. They have a few ingredients and are recognizable as modified Group 1 foods.

Description: Relatively simple products enhancing durability or taste.
Examples: Canned vegetables, fruits in syrup, and cheese.

Group 4: Ultra-processed Foods (UPFs)

UPFs are industrial formulations made from food extracts, often containing little intact Group 1 food. They include numerous ingredients and additives not typically used in home cooking, designed for palatability, convenience, and long shelf life.

Description: Highly convenient products often high in unhealthy fats, sugar, and sodium, with low nutritional value.
Examples: Soft drinks, packaged snacks, instant meals, and sugary cereals.

The Characteristics of Ultra-processed Foods

UPFs share several characteristics due to their industrial production: They are often highly appealing in taste, low in nutrients like fiber, have a long shelf life, are convenient to consume, and are heavily marketed.

A Comparative Look at NOVA Food Categories


Feature	Group 1: Unprocessed/Minimally Processed	Group 2: Processed Culinary Ingredients	Group 3: Processed Foods	Group 4: Ultra-processed Foods (UPFs)
Purpose	To preserve natural foods.	To season and cook.	To increase durability and enhance taste.	To create profitable, convenient, hyper-palatable products.
Processing	Simple processes like washing, freezing.	Extraction or purification.	Industrial or artisanal processes: canning, bottling.	Industrial techniques not used at home.
Ingredients	A single ingredient.	Extracted substances for cooking aids.	Group 1 foods with small amounts of Group 2 ingredients.	Formulations of extracted substances, additives, and ingredients not used in home cooking.
Health Impact	Best health outcomes; nutrient-dense.	Compatible with a healthy diet when used sparingly.	Compatible with a healthy diet in moderation.	Increased risk of obesity and chronic diseases.

The Impact of Processed Foods on a Healthy Diet

Understanding the NOVA levels is important for a healthy diet. While some processing is beneficial (like freezing), ultra-processed food consumption is a concern. UPFs are designed for overconsumption, displacing healthier foods and potentially disrupting appetite regulation. They contribute to diets high in unhealthy fats, sugar, and sodium, and low in essential nutrients. The NOVA system encourages prioritizing Group 1 foods.

Conclusion: Moving Towards Better Dietary Choices

The standard model for understanding food processing is the four-level NOVA system, not five. This framework helps distinguish between minimal processing and detrimental ultra-processing. By understanding the NOVA categories, consumers can make more informed choices, focusing on unprocessed or minimally processed foods as the basis of their diet. Prioritizing Group 1 foods, with moderate use of Group 2 and 3, aligns with recommendations for improving health and reducing diet-related diseases.

Frequently Asked Questions

Minimally processed foods (NOVA Group 1) are whole foods or those with minor alterations to preserve them, like freezing vegetables. Ultra-processed foods (NOVA Group 4) are industrial formulations with numerous additives and ingredients not found in home kitchens, created for convenience and profitability rather than health.

No. The NOVA classification makes it clear that some processed foods are compatible with a healthy diet. Group 3 foods, like cheese and canned beans, and Group 2 culinary ingredients, like oils and salt, can be part of a balanced eating pattern when consumed in moderation. The primary concern lies with ultra-processed foods (Group 4).

The NOVA system is important because it focuses on the level of processing, which studies show is a major determinant of diet quality and health outcomes, particularly the displacement of healthy whole foods by less nutritious ultra-processed ones. It provides a more holistic view than simply looking at individual nutrients.

Common examples of ultra-processed foods include soft drinks, packaged sweet or savory snacks (like crisps and cookies), instant noodles, sugary breakfast cereals, reconstituted meat products (sausages, nuggets), and frozen ready meals.

A key indicator is the ingredient list. If it's long and contains substances you wouldn't use in home cooking, such as high-fructose corn syrup, modified starches, hydrolyzed proteins, or cosmetic additives like emulsifiers and flavorings, it's likely ultra-processed (NOVA Group 4).

For minimally processed foods (NOVA Group 1), the processing has a negligible effect on their overall nutritional profile. For example, freezing fruit preserves its nutrients and extends its availability.

Diets with higher consumption of ultra-processed foods tend to have higher energy density, more saturated fat, sugar, and sodium, and lower levels of dietary fiber, vitamins, and minerals. Conversely, diets rich in unprocessed or minimally processed foods are more nutrient-dense and associated with better health.