What is a moderately processed food?

January 8, 2026 •

4 min read

According to a 2023 survey by the International Food Information Council, convenience, affordability, and shelf-life are primary drivers for consumers choosing processed foods. So, what is a moderately processed food, and how does it fit into a balanced diet that values both convenience and nutrition? It's a category of food that has undergone some alteration but still retains a significant portion of its nutritional value.

Quick Summary

This guide explains how to identify moderately processed foods, highlighting their characteristics, common examples, and comparing them with minimally and ultra-processed alternatives to help consumers make informed dietary decisions.

Key Points

Definition: A moderately processed food is made by combining minimally processed ingredients with culinary ones like salt, sugar, or fat to enhance flavor or shelf life.
NOVA Group 3: These foods fall into the third category of the NOVA food classification system.
Examples: Common examples include fresh bread, cheese, plain yogurt, and canned vegetables in brine.
Nutritional Profile: They retain significant nutritional value, but consumers should check for added sugars, sodium, or fats.
Informed Choices: Making smarter choices involves reading ingredient lists and comparing nutritional information to avoid excessive additives.
Role in a Healthy Diet: Moderately processed foods can be part of a healthy diet, offering convenience without the health risks associated with ultra-processed foods.

Understanding the Spectrum of Food Processing

Food processing is not a monolithic concept; rather, it exists on a spectrum ranging from minimal to extensive. The NOVA classification system, developed by Brazilian researchers, is a widely used framework that helps categorize foods based on the extent and purpose of their processing. Knowing where a food falls on this scale is key to understanding its nutritional impact and making healthier choices.

The NOVA Classification System

The NOVA system divides foods into four groups:

Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or with minor modifications like washing, freezing, or pasteurization to increase shelf life without altering their core properties. Examples include fresh fruits, vegetables, and whole grains.
Group 2: Processed culinary ingredients. These are substances derived from Group 1 foods through processes like pressing, refining, or grinding, used for cooking and seasoning. Think oils, butter, sugar, and salt.
Group 3: Processed foods (Moderately Processed). These are foods from Group 1, often combined with ingredients from Group 2, that undergo simple processing to increase durability or enhance flavor. Examples include canned vegetables with added salt, artisan cheese, and fresh bread. This is what is a moderately processed food.
Group 4: Ultra-processed foods. These industrial formulations contain many ingredients, including food additives, and are designed for high palatability and long shelf life. Examples include packaged snacks, breakfast cereals, and frozen dinners.

Identifying Moderately Processed Foods

Identifying moderately processed foods means looking for products with a relatively simple ingredient list, typically combining Group 1 foods with one or two Group 2 ingredients. They are still recognizable versions of their whole-food counterparts. While they offer convenience and extended shelf life, it's crucial to check labels for excessive added sugars, sodium, or fats.

Some common examples of moderately processed foods include:

Canned goods: Vegetables canned in water or brine, fruit canned in light syrup.
Dairy products: Artisan cheeses and yogurts without excessive added sweeteners or flavors.
Bread and Pasta: Freshly baked or whole-grain breads and fresh pasta.
Smoked or cured fish: Plain smoked salmon.
Plain tofu and tempeh: Fermented or pressed soybean products.

The Impact on Your Health

Unlike ultra-processed foods, which are linked to a higher risk of chronic diseases, moderately processed foods can still be a part of a healthy diet. They provide convenience and can improve food safety (e.g., pasteurized milk) or extend shelf life (e.g., canned beans). However, their nutritional profile can vary, especially concerning added salt, sugar, and fat. Some processing techniques can also affect nutrient content; for example, water-soluble vitamins are vulnerable to heat processing. The key is mindful consumption and prioritizing minimally processed options when possible.

Comparison Table: Moderately vs. Minimally vs. Ultra-Processed


Characteristic	Minimally Processed	Moderately Processed	Ultra-Processed
Processing Level	Minimal alteration (washing, cutting, freezing).	Simple processing with a few added culinary ingredients (salt, sugar, oil).	Complex industrial formulations with many added ingredients and chemicals.
Example	Bagged spinach, frozen berries, roasted nuts.	Canned vegetables (in brine), fresh bread, cheese.	Chips, soda, packaged cakes, instant noodles.
Ingredient List	Short and recognizable.	Simple, recognizable ingredients, plus one or two additives.	Long list with many unrecognizable chemical additives.
Nutritional Value	High, retains most original nutrients.	Significant nutritional value retained, but can vary depending on additives.	Often low in essential nutrients like fiber, high in added sugars, sodium, and unhealthy fats.
Convenience	Moderate (prepped for use).	High (extended shelf life, some ready-to-eat).	Very high (ready-to-eat or heat, long shelf life).
Health Implication	Generally positive, forms the base of a healthy diet.	Can be part of a healthy diet with mindful consumption.	Associated with higher risks of chronic diseases when consumed in excess.

Making Healthier Choices

Navigating the world of processed foods requires a conscious effort to read labels and understand the degree of processing. While moderately processed foods offer a convenient middle ground, they should not replace a diet rich in minimally processed options. For instance, opting for whole-grain bread over white bread is a step towards healthier moderate processing. Similarly, choosing fruits canned in water instead of heavy syrup can significantly reduce added sugar intake. Cooking at home from scratch is the best way to control all ingredients, but moderately processed foods can fill a valuable role for convenience without sacrificing all nutritional quality.

The Importance of Label Reading

When buying any packaged food, read the nutrition facts and ingredient list carefully. A good rule of thumb for moderately processed items is to look for a shorter, more understandable ingredient list and to compare the sodium and sugar content with different brands. Choosing options fortified with added vitamins and minerals can also provide a nutritional boost.

Conclusion

Ultimately, knowing what is a moderately processed food is about understanding its place on the processing continuum. These foods can offer convenience and nutritional benefits, serving as a useful component of a balanced diet when consumed mindfully. By understanding the differences between minimally, moderately, and ultra-processed foods, consumers can make informed decisions that support their health without giving up all convenience. It’s about balance—prioritizing whole and minimally processed options while recognizing that not all processing is inherently bad. For further reading on the NOVA classification and public health, refer to the Nupens website.

Frequently Asked Questions

Minimally processed foods are altered very little, often just washed, frozen, or packaged, retaining their original state. Moderately processed foods use simple additives like salt or sugar to improve durability or taste.

Yes, standard store-bought whole-grain bread is considered a moderately processed food because it is made from whole-grain flour, water, yeast, and salt, but it has undergone processing steps like milling, mixing, and baking.

Canned beans fall into either the minimally or moderately processed category depending on their preparation. Beans canned only in water are minimally processed, while those with added salt or other seasonings are moderately processed.

Yes, moderately processed foods may contain preservatives, but typically fewer than ultra-processed foods. In canned foods, the canning process itself, which involves heating, acts as a primary preservative.

No, not all processed foods are bad. Many minimally and moderately processed foods are safe and healthy, offering nutritional benefits and convenience. The health risks are primarily associated with excessive consumption of ultra-processed foods.

Yes, you can. The key is to consume them in moderation and as part of a balanced diet that prioritizes whole and minimally processed foods. Reading labels to limit intake of added salt and sugar is important.

Ultra-processed foods, which are much more processed, include products like packaged cookies, sweetened sodas, instant noodles, and chicken nuggets. These contain more industrial additives and less whole food content.