What is processed food in simple words? A straightforward explanation

December 2, 2025 •

6 min read

According to the CDC, over 50% of the daily calories consumed by adults in the U.S. come from ultra-processed foods. So, what is processed food in simple words? It is any food or drink that has been altered from its raw, natural state in some way during preparation.

Quick Summary

Processed food is any food altered from its raw state. Processing ranges from simple steps like freezing or canning to complex industrial modifications that add preservatives, flavorings, and fats.

Key Points

Spectrum of processing: Food processing isn't all-or-nothing; it ranges from simple actions like washing to complex industrial methods that use many additives.
Minimally vs. ultra-processed: Minimally processed foods are altered but retain their nutritional value (e.g., frozen vegetables), while ultra-processed foods are heavily modified with added ingredients and are often less nutritious (e.g., sugary cereals).
Check the ingredients list: A long list of unfamiliar ingredients, especially those containing added sugars, excessive salt, or artificial compounds, is a key sign of an ultra-processed product.
Shop the perimeter: Focus your grocery shopping on the outer aisles of the store, which typically feature fresh produce, meats, and dairy—the most nutrient-dense options.
Health risks: Diets high in ultra-processed foods are associated with increased risks for conditions like obesity, heart disease, and diabetes due to their high calorie and low nutrient content.
Cook at home: Preparing meals from scratch provides full control over ingredients and is one of the most effective ways to reduce your intake of ultra-processed items.
Small changes add up: Gradually swapping one processed item for a whole food alternative can make a big difference over time without feeling overwhelmed.

The Spectrum of Food Processing: Not All Alterations Are Equal

Food processing is a broad term that encompasses any method used to transform raw agricultural ingredients into consumer food products. This can happen in a factory, a restaurant kitchen, or right in your own home. Not all processed foods are unhealthy, and understanding the different levels is crucial for making informed dietary choices. A widely used system for this is the NOVA food classification, which categorizes foods into four distinct groups based on the extent and purpose of their processing.

Group 1: Unprocessed and Minimally Processed Foods

These foods are the least altered and closest to their natural state, with any processing being minimal and not adding ingredients like salt, sugar, or fats. The purpose of this type of processing is typically to preserve the food, increase its shelf life, or make it more convenient to use. Examples include washing, chilling, freezing, drying, pasteurizing, and roasting. The nutritional content of these foods remains largely intact, offering high levels of vitamins, minerals, and fiber.

Examples of minimally processed foods include:

Fresh, frozen, or dried fruits and vegetables
Raw or roasted nuts and seeds
Eggs
Pasteurized milk
Whole grains like quinoa and brown rice
Plain yogurt
Unseasoned fresh or frozen meat and fish

Group 2: Processed Culinary Ingredients

These are substances derived directly from Group 1 foods or from nature by processes like pressing, refining, grinding, or drying. They are not meant to be eaten alone but are used in kitchens to prepare and season meals. They include things like vegetable oils, butter, sugar, salt, and maple syrup.

Group 3: Processed Foods

Processed foods are made by adding salt, sugar, oils, or other Group 2 substances to Group 1 foods. These are recognizable as versions of the original foods but have been altered to improve shelf life or palatability. They typically have just a few ingredients. Examples include canned vegetables with added salt, canned fish, fresh bread, and cheese. A store-bought hummus with a minimal ingredient list would also fit into this category.

Group 4: Ultra-Processed Foods

These are industrial formulations made almost entirely or completely from substances derived from foods, with little to no recognizable whole food content. They undergo intensive manufacturing processes and often contain additives not typically used in home cooking, such as flavors, colors, emulsifiers, preservatives, and artificial sweeteners. Ultra-processed foods are designed to be convenient, hyper-palatable, and have an extended shelf life. They are often high in calories, unhealthy fats, and added sugars, while being low in fiber and essential nutrients. High consumption of these foods is linked to an increased risk of obesity, diabetes, and heart disease.

Common ultra-processed items include:

Salty snacks (chips, crackers)
Sugary drinks and energy drinks
Packaged baked goods (cookies, cakes)
Reconstituted meat products (hot dogs, chicken nuggets)
Sweetened breakfast cereals
Many ready-to-eat or frozen meals

Why is Food Processed?

Food processing serves several important functions, many of which have been part of human civilization for centuries.

For safety: Processes like pasteurization (heating milk to destroy bacteria) and canning prevent foodborne illnesses.
For preservation: Freezing, drying, and salting extend the shelf life of food, reducing waste and ensuring availability year-round.
For convenience: Pre-cut vegetables, ready meals, and frozen foods save time for consumers.
For taste and texture: Additives, flavorings, and sweeteners are used to enhance the sensory appeal of foods.
For nutritional improvement: Some foods are fortified with added vitamins and minerals to improve their nutritional value.

Minimally Processed vs. Ultra-Processed Foods: A Comparison


Feature	Minimally Processed Foods	Ultra-Processed Foods
Alteration	Minimal, such as freezing, washing, or cutting.	Radical, involving extensive industrial manufacturing and additives.
Ingredient List	Short and simple; ingredients are easily recognizable.	Long and complex, often with unpronounceable chemical names.
Nutritional Value	Retains most of the original food's vitamins, minerals, and fiber.	Often stripped of natural nutrients, fiber, and water, with low nutrient density.
Additives	Typically no added sugar, salt, or artificial additives.	High in added sugars, salts, unhealthy fats, and artificial flavors/colors.
Energy Density	Generally lower in calories per serving.	Often high in calories, contributing to overconsumption and weight gain.
Example	A bag of frozen peas.	A bag of flavored potato chips.

How to Reduce Your Intake of Ultra-Processed Foods

To shift towards a healthier diet, focus on swapping ultra-processed items for their minimally processed counterparts. Small, consistent changes can lead to significant improvements over time.

Read the ingredients: Look at the nutrition facts and ingredient list rather than the front-of-package health claims. If the ingredient list is long and contains many unfamiliar items, it’s likely highly processed. Ingredients are listed in descending order by weight, so pay attention to the first few items.
Shop the perimeter: Fresh, whole foods like produce, meat, and dairy are usually located along the outer edges of the grocery store. The middle aisles are where most packaged and ultra-processed items are found.
Cook more at home: Preparing meals from scratch allows you to control the ingredients, including the amount of salt, sugar, and fat.
Make smart swaps: Choose fresh fruit over fruit-flavored snack bars or plain yogurt with added fruit instead of a heavily sweetened, flavored version.
Prioritize whole grains: Choose whole-grain bread, brown rice, or oats instead of refined versions that have been stripped of fiber and nutrients.
Focus on food quality, not just calories: A baked potato has far fewer calories than a bag of chips, and the nutrient density is much higher. Focus on nutrient-dense options to feel full and satisfied.
Stock up on minimally processed snacks: Keep things like nuts, seeds, fruits, and pre-cut vegetables on hand to avoid reaching for unhealthy processed alternatives.

Conclusion: Making Informed Choices About Processed Foods

In simple words, processed food is any food that has been changed from its original state. The level of processing can vary dramatically, from a simple wash to a complex industrial formulation. While some processing is necessary for safety and convenience, heavy or ultra-processing can strip away nutrients and add unhealthy amounts of sugar, salt, and fat. By understanding the spectrum of processing and learning how to read labels, you can make more informed choices. This doesn't mean completely eliminating all processed foods, but rather favoring minimally processed, whole foods for the majority of your diet while enjoying ultra-processed foods in moderation. Making these conscious decisions empowers you to take control of your health and nutrition, one meal at a time. The CDC website offers further data on food consumption patterns in the U.S. to help inform your decisions.

What is processed food in simple words? A guide to making better choices.

Minimally Processed vs. Ultra-Processed

Processed food: Any food altered from its raw, natural state during preparation. This covers a wide range of products, from frozen vegetables to sugary sodas.

Minimally processed: Foods that have undergone minor changes like washing, freezing, or cutting. These retain most of their nutritional value.

Ultra-processed: Industrial formulations with many added ingredients like flavorings, colors, and preservatives. These are often high in sugar, salt, and unhealthy fats.

Reading Labels and Making Swaps

How to identify: Look for long, complex ingredient lists. The more ingredients you can't pronounce, the more likely the food is ultra-processed.

Smart snacking: Swap processed snacks like chips for whole foods such as nuts, seeds, or fruit. This increases your nutrient intake and fiber.

Cooking at home: Take control of your ingredients by cooking more meals from scratch, which naturally reduces your intake of processed ingredients.

Health and Choices

Health concerns: Excessive consumption of ultra-processed foods is linked to chronic diseases such as obesity, type 2 diabetes, and heart disease.

Informed choices: Making small, conscious changes and favoring whole, minimally processed foods for the bulk of your diet is a sustainable strategy for better health.

Frequently Asked Questions

No, not all processed foods are unhealthy. The level of processing is key. Minimally processed foods, like frozen vegetables or pasteurized milk, are altered but can still be very nutritious. However, many ultra-processed foods are high in salt, sugar, and fat and should be limited.

Processed foods are made by adding ingredients like salt or sugar to whole foods (e.g., fresh bread, canned fish). Ultra-processed foods are industrial formulations made almost entirely of food-derived substances and additives, with little to no whole food content (e.g., sugary drinks, most frozen pizzas).

A good way to tell is to read the ingredients list. Generally, the longer and more complex the list, the more processed the food is. Look for high levels of added sugar, sodium, and unfamiliar chemical additives.

Yes, freezing is a form of minimal processing. It's used to preserve food, extend shelf life, and lock in nutritional quality and freshness without significantly altering the food's natural state.

Processed foods are a significant part of the food supply due to their safety, convenience, and low cost. Industrial processing extends shelf life, makes food more palatable, and allows for year-round availability.

Instead of pre-packaged cookies, try a handful of raw nuts. Swap sugary sodas for water or herbal tea. Replace instant flavored oatmeal with plain rolled oats and your own fresh fruit.

Minimally processed foods retain most of their nutrients. However, ultra-processing and refinement often cause a considerable loss of fiber, vitamins, and minerals. While some are fortified, our bodies don't absorb those added nutrients as effectively as naturally occurring ones.