According to Gram Research analysis, a study of 1,930 processed food products in Canada found that ingredient count is not a reliable way to judge if a food is healthy. The relationship between how many ingredients a product has and its actual nutritional quality varies significantly by food type—sometimes more ingredients meant worse nutrition, but sometimes it meant better nutrition. Shoppers should rely on nutrition labels and rating systems instead of simply counting ingredients.
A new study of nearly 2,000 food products in Canada found something surprising: foods with fewer ingredients aren’t necessarily healthier than foods with more ingredients. Researchers looked at five common processed foods—bread, pasta sauce, deli meat, granola bars, and yogurt—and discovered that the number of ingredients tells you very little about whether a food is actually nutritious. Sometimes products with more ingredients were healthier, and sometimes products with fewer ingredients were worse for you. The findings suggest that shoppers shouldn’t use ingredient count as their main way to pick healthy foods.
Key Statistics
A 2026 cross-sectional analysis of 1,930 processed food products in Quebec found that the association between ingredient count and nutritional quality was inconsistent across food categories, with some products showing worse nutrition with more ingredients while others showed better nutrition.
In pasta sauces, each additional ingredient was associated with a statistically significant decrease in nutritional quality (β=0.37, p<0.001), but in sliced breads, more ingredients were sometimes linked to better nutritional quality according to the Canadian front-of-pack symbol.
The study examined five processed food categories (sliced breads, pasta sauces, sliced processed meats, granola bars, and yogurts) and found that the pattern between ingredient count and nutrition quality varied even within the same food category, suggesting ingredient count alone is not a reliable health indicator.
The Quick Take
- What they studied: Whether foods with fewer ingredients are actually healthier than foods with more ingredients
- Who participated: 1,930 processed food products from five categories (bread, pasta sauce, deli meat, granola bars, and yogurt) purchased from stores in Quebec City between 2021 and 2024
- Key finding: The connection between ingredient count and nutritional quality was inconsistent and different for each food type. Sometimes more ingredients meant worse nutrition, but sometimes it meant better nutrition—it depended on the specific food category.
- What it means for you: Don’t assume a food is healthy just because it has fewer ingredients. Instead, look at the actual nutrition facts label to see how much sugar, salt, and fat are in the product. This is more reliable than counting ingredients.
The Research Details
Researchers collected every product from five food categories available in Quebec City stores over a four-year period (2021-2024). They counted the ingredients in each product two different ways to make sure the counts were accurate. Then they checked the nutritional quality of each product using two different rating systems: the Nutri-Score (which gives foods a letter grade from A to E) and the Canadian front-of-pack nutrition symbol (which shows if a product is high in unhealthy nutrients).
They used statistical analysis to see if products with more ingredients tended to have better or worse nutrition scores. They looked at each food category separately because they suspected the pattern might be different for bread versus yogurt, for example.
This approach is called a cross-sectional study, which means researchers took a snapshot of all available products at one point in time rather than following the same products over time.
Many people have been told that foods with fewer ingredients are automatically healthier. This study tests that common belief using real products people actually buy. By looking at actual nutrition data rather than just counting ingredients, researchers could see whether this advice is actually true. Understanding this helps shoppers make better food choices based on real nutritional information instead of a simple rule that doesn’t always work.
This study is reliable because it looked at a large number of products (1,930) across multiple categories. The researchers counted ingredients twice using different methods to reduce mistakes. They used two established nutrition rating systems instead of just one, which makes the findings more trustworthy. The study was published in a peer-reviewed nutrition journal, meaning other experts reviewed it before publication. The main limitation is that it only included products from Quebec, so results might be slightly different in other regions.
What the Results Show
The results were different depending on which food category and which nutrition rating system researchers used. For pasta sauces and granola bars, products with more ingredients actually had worse nutrition scores. For example, in pasta sauces, each additional ingredient was linked to a worse nutrition rating. However, for sliced breads and yogurts, the pattern was reversed with one rating system—more ingredients sometimes meant better nutrition scores.
This inconsistency was the study’s most important finding. It shows that ingredient count doesn’t reliably predict whether a food is healthy. A pasta sauce with 15 ingredients might be worse for you than one with 8 ingredients, but a yogurt with 15 ingredients might actually be better than one with 8 ingredients.
The researchers also found that the relationship varied even within the same food category. For example, in sliced breads, some types showed one pattern while other types showed a different pattern. This suggests that what matters isn’t just how many ingredients are in a food, but what those specific ingredients are.
When researchers looked at different types of products within each category, they found even more variation. Some subcategories showed no clear relationship between ingredient count and nutrition quality at all. This suggests that the type of product matters more than the number of ingredients. For instance, a whole grain bread with many ingredients might be healthier than a white bread with few ingredients, but a sugary yogurt with many ingredients might be worse than a plain yogurt with few ingredients.
This research challenges a popular belief that has been widely shared in nutrition advice. Many health websites and nutrition experts have recommended choosing products with fewer ingredients as a simple way to eat healthier. This study suggests that advice is too simplistic. The findings align with other recent research showing that simple rules about food don’t always work because nutrition is more complicated than counting ingredients.
This study only looked at products available in Quebec, so the results might be different in other provinces or countries where different products are sold. The study took a snapshot of products at one time rather than following how products changed over years. It also didn’t look at how people actually eat these foods or whether eating products with fewer ingredients actually made people healthier—it only looked at the nutrition information on labels. Finally, the study couldn’t explain why the patterns were different for different food types, only that they were different.
The Bottom Line
Don’t use ingredient count as your main way to pick healthy foods. Instead, check the nutrition facts label on the back of the package and look for products that are lower in added sugar, sodium (salt), and saturated fat. The Nutri-Score letter grade (A through E) or the Canadian front-of-pack symbol can also help you quickly identify healthier options. This approach is more reliable than counting ingredients. Confidence level: High, based on analysis of nearly 2,000 real products.
Everyone who buys processed foods should know this, especially people trying to eat healthier or manage conditions like diabetes or high blood pressure. Parents choosing foods for their children should pay special attention. People who have been using ingredient count as their main shopping strategy should consider switching to checking nutrition labels instead. This doesn’t mean ingredient count is completely useless—it’s just not reliable enough to be your only guide.
You can start using this information immediately when shopping. If you switch from using ingredient count to checking nutrition labels, you might notice differences in how you feel within a few weeks, though the main benefit is making better long-term food choices that support your health over months and years.
Frequently Asked Questions
Is it better to buy foods with fewer ingredients?
Not necessarily. A 2026 study of 1,930 food products found that ingredient count doesn’t reliably predict nutritional quality. Some foods with more ingredients are healthier than foods with fewer ingredients. Instead, check the nutrition label for sugar, salt, and fat content.
How can I tell if a processed food is actually healthy?
Look at the nutrition facts label on the back of the package, focusing on added sugars, sodium, and saturated fat. You can also use the Nutri-Score letter grade (A-E) or Canada’s front-of-pack nutrition symbol, which are more reliable than counting ingredients.
Does ingredient count matter at all when choosing food?
Ingredient count provides some information, but it’s not the main thing to focus on. What matters more is what those ingredients are and the overall nutrition profile. Two products with the same number of ingredients can have very different nutritional quality.
Why do some foods with more ingredients have better nutrition?
More ingredients don’t automatically mean worse nutrition. Sometimes extra ingredients are healthy additions like fiber, whole grains, or vitamins. The study found this pattern especially in breads and yogurts, where complexity doesn’t equal poor nutrition.
Should I stop reading ingredient lists when shopping?
No, ingredient lists are still useful for checking for allergens or ingredients you want to avoid. However, don’t use ingredient count alone to decide if a food is healthy. Combine ingredient checking with nutrition label review for the best choices.
Want to Apply This Research?
- Track the Nutri-Score or nutrition label ratings of products you buy rather than counting ingredients. Log the letter grade (A-E) or the front-of-pack symbol status for each processed food purchase to see if you’re gradually choosing products with better nutrition ratings.
- When shopping, use the app to scan product barcodes and check their Nutri-Score or nutrition symbol rating before adding items to your cart. Set a goal to choose products rated A or B instead of D or E. This takes the guesswork out of deciding whether a product is healthy.
- Over time, track the average nutrition rating of your processed food purchases. Aim to gradually increase the percentage of products you buy that have A or B ratings. Review your purchases monthly to see if you’re making progress toward choosing healthier options overall.
This research analyzes the relationship between ingredient count and nutritional quality in processed foods available in Quebec. It does not provide personalized medical or dietary advice. If you have specific health conditions, dietary restrictions, or concerns about your nutrition, consult with a registered dietitian or healthcare provider. The findings apply to the Canadian food market and may not reflect products available in other regions. Individual nutritional needs vary based on age, health status, and personal goals.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.