Is Soy Lecithin (E322) Safe? Including for Soy Allergies
Soy lecithin is in chocolate, spreads and baked goods. Here is what it is, what food safety regulators concluded about it, and what people with a soy allergy should know.
What it is
Lecithin (E322) is a mixture of fats called phospholipids. It is used as an emulsifier, which means it helps oil and water stay mixed. It stops chocolate going grainy and keeps spreads smooth. Most lecithin comes from soybeans, but it can also be made from sunflower seeds, rapeseed or eggs. On UK and EU labels it usually appears as "emulsifier (soya lecithin)" or "emulsifier (sunflower lecithin)".
What regulators concluded
EFSA re-evaluated lecithins as a food additive in 2017. It found no safety concern at the levels used in food and did not need to set an acceptable daily intake, a step it takes only when an additive is considered low-risk. Lecithin is also found naturally in egg yolks and soybeans.
If you have a soy allergy
Soya is one of the 14 allergens that must be declared on UK and EU labels, so soy lecithin is always shown, usually in bold. Refined soy lecithin contains only very small amounts of soy protein, the part that triggers allergic reactions, and many people with a soy allergy tolerate it. Reactions have been reported, though, and sensitivity varies from person to person. Do not decide on your own: ask your allergist or GP whether you need to avoid it.
The bottom line
For most people, soy lecithin is one of the better-studied and lower-concern additives on an ingredients list. The main reason to avoid it is a diagnosed soy allergy where your allergist has advised strict avoidance. If you would rather avoid soy anyway, sunflower lecithin does the same job and is widely used.
Sources
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