While it’s commonly known that certain sweets, breakfast cereals, and sodas contain artificial colors, avoiding these foods doesn’t necessarily mean avoiding artificial food dyes altogether. Many foods that might be considered healthy or unlikely candidates also contain artificial dyes, posing a hidden risk, especially to children.
Research has shown that artificial food dyes can have harmful effects, particularly on children’s health. In the United States, three dyes—Red Dye No. 40, Yellow Dye No. 5, and Yellow Dye No. 6—constitute 90% of all food dyes used. According to the Department of Agriculture’s branded foods database, more than 36,000 food products in the U.S. contain Red 40, making it the most widely used dye. Furthermore, the Environmental Working Group’s (EWG) Food Scores database, which evaluates products based on nutrition, ingredients, and processing concerns, includes about 13,000 products made with dye.
The prevalence of these dyes is increasing. A 2023 study found that the percentage of food products containing additives purchased by U.S. households rose from about 50% in 2001 to roughly 60% in 2019. Additionally, the amount of artificial food dye inspected by the Food and Drug Administration (FDA), a measure used to estimate consumption, increased more than fivefold between 1950 and 2012.
Manufacturers are not required to disclose the exact amount of dye in their products due to trade secret protections, making it difficult for consumers to know how much they are consuming.
Misleading Appearances in Food Products
Foods may contain artificial dyes even when they don’t appear to. For example, fruit snacks from a particular brand might contain Blue Dye No. 1, yet have individual pieces that are red, yellow, or other colors. Blue and red dyes can also combine to create various shades of purple, such as those found in lavender syrup.
Potential Health Impacts of Artificial Food Dyes
The California Legislature is currently debating a bill that would protect children from six artificial dyes by banning them in foods provided in public schools during regular school hours. The dyes under consideration are Red 40, Yellow 5 and 6, Blue 1 and 2, and Green Dye No. 3. This initiative is in response to findings by a California agency in 2021, which linked artificial food dyes to behavioral issues in children and adverse effects on memory and learning.
This bill follows the California Food Safety Act of 2023, which banned Red 3 from food products manufactured, sold, or distributed in the state. Given the economic influence of California and companies’ preference for uniform product formulations, this law could lead to a nationwide discontinuation of Red 3.
Such regulations are overdue. While products containing dyes are sold in the U.S., they are often sold without dyes in other countries. The European Union, for instance, requires a warning label on food containing any of six artificial dyes, and some countries have outright banned Yellow 5. In Europe, Red Dye No. 3 has been banned in food since 1994, whereas in the U.S., it was only banned in personal care products in 1990 but remains allowed in food.
Surprising Sources of Artificial Dyes
Many foods that seem healthy or minimally processed may contain artificial dyes, often more than one.
Prepared Foods and Meal Starters
Surprisingly, some smoked salmon products, salmon salads, and even salmon cream cheese contain artificial colors. Several meal starters, like Signature Select Skillet Dinners Pasta and Sauce Mix, include multiple dyes, while cheesy tuna pasta casserole mixes often use yellow dyes.
Restaurants serving similar dishes are not required to disclose the presence of these additives.
Popular Snack Foods
Parents often provide their children with “healthy” snack options like yogurt, but these often contain artificial colors, especially berry-flavored varieties. More unusual flavors, such as guava and key lime pie, may also contain dyes. Similarly, flavored low-fat yogurts can have as much or more sugar than an equivalent serving of ice cream.
Other snack staples, such as chips and fruit cups, may also contain artificial colors. For example, Mott’s Applesauce Strawberry Cups often have added coloring, as do packaged goods containing cherries, such as pies and cheesecakes. Ingredient labels should be checked for chips labeled as “flaming,” “BBQ,” or “hot,” as these typically contain dyes. Even a seemingly innocuous snack, like a salami and cheese cup, may contain Red 40.
Other Unexpected Sources
- Wasabi Peas: These snacks get their green color from artificial dyes like Blue 1 and Yellow 5, sometimes with Red 40 added.
- Dried Fruit and Trail Mix: Products like dried papaya and trail mix from brands such as Wegman’s can contain multiple artificial colors.
- Condiments: Artificial colors can be found in products like relish, hot sauce, mayonnaise, and even salad dressings such as Kraft Creamy French, Hidden Valley Light Golden Italian, and Avocado Ranch.
- Sauces: Many sauces, including marinades, barbecue sauces, and Mexican-style sauces, contain artificial coloring.
- Cheesy Snacks and Meal Starters: Items like popcorn, puffs, spray cheese, cheese dips, and dried meal starters frequently contain Yellow 5 and 6.
What Consumers Can Do
The federal government has not updated its regulations on harmful dyes in food since the 1970s and 1980s, relying on outdated studies. In the absence of stricter federal regulations, several states are following California’s lead by introducing bills to ban or limit artificial food dyes.
In the meantime, consumers can take action by carefully reading ingredient labels. Packaged foods, particularly highly processed ones, are more likely to contain artificial dyes. Choosing foods with fewer ingredients, focusing on unprocessed, whole foods, and buying organic products can help reduce exposure to these dyes.
Tips for Reducing Dye Exposure
- Read Ingredients Lists Carefully: Artificial dyes often appear at the end of long ingredient lists.
- Be Wary of Marketing Claims: Terms like “all natural” and “healthy” can be misleading; products labeled as such may still contain artificial dyes.
- Maintain a List of Brands and Foods That Avoid Dyes: This will help streamline shopping for dye-free options.
- Choose Whole Foods: Fresh fruits and vegetables rarely contain artificial dyes.
- Opt for Organic: Organic foods are required to be free from artificial colors.
- Drink Water: Reducing consumption of sodas and other artificially colored beverages can significantly lower dye exposure.
