Understanding the Nutrition Diet: What are the Categories of Processed Foods?

October 28, 2025 •

3 min read

According to the NOVA food classification system, all foods and drinks can be categorized into four groups based on the extent of their processing. Understanding what are the categories of processed foods is crucial for making informed choices on a nutrition diet, as the degree of processing can significantly impact nutritional value.

Quick Summary

Processed foods are classified into four main categories, ranging from unprocessed or minimally processed foods to heavily altered ultra-processed foods. This distinction is based on the level of industrial processing, ingredients used, and purpose of the processing. The NOVA system helps consumers identify and differentiate between these categories.

Key Points

NOVA Classification: Foods are categorized into four groups based on their level of processing, from unprocessed to ultra-processed.
Minimally Processed Foods: Items like frozen vegetables and pasteurized milk are minimally altered and maintain most of their nutritional integrity.
Processed Culinary Ingredients: This group includes essential kitchen staples like oils, salt, and sugar, used to cook and season foods.
Processed Foods: Combining minimally processed foods with culinary ingredients, this category includes things like cheese and canned beans, and can be part of a healthy diet in moderation.
Ultra-Processed Foods (UPFs): These industrial formulations typically feature numerous additives and high levels of fat, sugar, and salt, with links to negative health outcomes.
Read Labels: A quick scan of the ingredient list, especially for unfamiliar words and high sugar/sodium content, can help identify ultra-processed items.
Focus on Whole Foods: Prioritizing unprocessed and minimally processed foods, and cooking from scratch more often, is the best strategy for a nutritious diet.

The term 'processed food' is often misunderstood, leading many to believe all processed items are unhealthy. In reality, food processing exists on a spectrum, and classifying foods by their degree of processing is vital for understanding their nutritional impact. The most widely recognized method for this is the NOVA system, which divides all foods and drinks into four distinct categories.

Unprocessed and Minimally Processed Foods (NOVA Group 1)

These foods are in, or close to, their natural state. Processing is kept to a minimum, and any alterations are for the purpose of preservation, convenience, or safety. This category is the foundation of a healthy diet, providing essential vitamins, minerals, and fiber without unwanted additives.

Unprocessed foods: Edible parts of plants or animals, such as fresh fruits, vegetables, nuts, seeds, and fresh cuts of meat and fish.
Minimally processed foods: Items that have been slightly altered by processes like washing, drying, freezing, grinding, or pasteurization. Examples include frozen fruits and vegetables, pasteurized milk, rolled oats, and plain, unsweetened yogurt.

Processed Culinary Ingredients (NOVA Group 2)

This category includes ingredients derived from Group 1 foods that are used to season and prepare dishes. They are not meant to be consumed alone but are essential for creating balanced meals at home.

Common examples: Salt, sugar, oils (e.g., olive oil), butter, and honey.
Purpose: To make minimally processed foods more palatable and to aid in cooking.

Processed Foods (NOVA Group 3)

Processed foods are made by combining foods from Group 1 and substances from Group 2. These items are typically created using methods that could be replicated in a home kitchen. The primary purpose is to increase the shelf life and sensory qualities of the original foods.

Examples: Canned vegetables with added salt, fruits preserved in syrup, freshly made breads with few ingredients, and various cheeses.
Nutritional aspect: While they may contain added salt, sugar, or fat, they are generally less altered than ultra-processed foods and can still fit into a healthy diet when consumed in moderation.

Ultra-Processed Foods (NOVA Group 4)

This is the most heavily processed category, consisting of industrial formulations made predominantly from substances extracted or derived from foods, along with various additives. These products are typically characterized by a long list of ingredients that would not be found in a home kitchen.

Common ingredients: Hydrogenated oils, high-fructose corn syrup, protein isolates, and cosmetic additives like artificial colors, flavors, and emulsifiers.
Examples: Carbonated drinks, sugary cereals, packaged cookies and snacks, frozen pizzas, instant soups, and mass-produced breads.
Health concerns: Studies have linked high consumption of ultra-processed foods to various health issues, including obesity, cardiovascular disease, and chronic inflammation, largely due to their high caloric density and low nutrient value.

Comparing the Processed Food Categories


Feature	Unprocessed / Minimally Processed	Processed Culinary Ingredients	Processed Foods	Ultra-Processed Foods
Processing Level	Minimal (e.g., washing, freezing)	Derived from nature (e.g., pressing, milling)	Relatively simple (e.g., canning, fermenting)	Intensive industrial processes (e.g., extrusion, hydrogenation)
Key Purpose	Preservation, safety, convenience	Seasoning, cooking, and preparing dishes	Preservation and enhancing palatability	Creating convenient, hyper-palatable, and profitable products
Typical Ingredients	One, naturally occurring (e.g., spinach, egg)	Derived from food or nature (e.g., salt, sugar, oil)	2–3 ingredients (Group 1 + Group 2)	Multiple ingredients, often industrial (e.g., isolates, added sweeteners, emulsifiers)
Nutritional Profile	High in natural nutrients (vitamins, fiber)	Not a meal on their own; used in small quantities	Varies, but retains some nutritional value from base ingredients	Often high in calories, sugar, fat, and sodium; low in fiber and micronutrients
Health Impact	Cornerstone of a healthy, nutrient-dense diet	Healthy when used in moderation in home cooking	Can be part of a healthy diet in moderation	Linked to poorer health outcomes with high consumption

Conclusion: Making Smarter Choices

Navigating the world of processed foods starts with understanding their categorization. While minimally processed foods are healthy and convenient, relying too heavily on ultra-processed items can be detrimental to long-term health due to their low nutritional value and high levels of unhealthy additives. By reading labels and favoring foods closer to their natural state, individuals can build a healthier and more balanced diet. The key is moderation and mindful eating, allowing for an occasional treat while focusing on whole foods for daily sustenance.

For more information on the NOVA classification system and its application in public health nutrition, a detailed breakdown is available in the Food and Agriculture Organization's publication Ultra-processed foods, diet quality and human health.

Frequently Asked Questions

No, not all processed food is bad. The level of processing is what matters. Minimally processed foods like frozen fruits or canned beans can be healthy and convenient. The main concern lies with ultra-processed foods, which tend to have high levels of unhealthy fats, sugars, and salt.

The NOVA system is a classification developed by Brazilian researchers that categorizes all foods into four groups based on the extent and purpose of industrial processing. It helps people understand the different levels of food processing and their potential health impacts.

Ultra-processed foods typically have a long list of ingredients that you wouldn't use in home cooking, such as hydrogenated oils, high-fructose corn syrup, and various additives like emulsifiers, flavor enhancers, and artificial colors. Checking the ingredient list is the best way to identify them.

Most canned vegetables are classified as processed foods (NOVA Group 3), not ultra-processed. This is because the processing, like canning, is a simple method of preservation, and they often contain only a few added ingredients, such as salt and water.

Plain yogurt is considered minimally processed, but fruit-flavored yogurts with added sugars, sweeteners, and thickeners fall into the ultra-processed category. The inclusion of these additional ingredients is a key indicator of ultra-processing.

Examples of minimally processed foods include frozen fruits and vegetables, pasteurized milk, plain yogurt, dried fruit, whole grains, and fresh meat and fish. These foods have undergone minimal changes to make them ready for consumption or storage.

To reduce ultra-processed food intake, try cooking more meals at home using whole or minimally processed ingredients. Prioritize fresh produce, legumes, and whole grains, and check ingredient lists on packaged items. Simple swaps, like choosing plain yogurt over flavored varieties, can make a big difference.