E322 — Lecithins
Also labelled: Lecithine · Sojalecithin · soy lecithin · sunflower lecithin
Lecithin is a phospholipid mixture found in egg yolk, soybeans and human cell membranes. EFSA set no numerical intake limit. The only thing most people need it for is the allergen line: soy lecithin must be declared.
At a glance
- E number
- E322
- Class
- Emulsifier, antioxidant
- Origin
- Extracted from soybeans, sunflower seeds, rapeseed or egg yolk
- EU status
- Authorised, quantum satis
- Acceptable daily intake
- Not specified (EFSA, 2017)
- Typically found in
- Chocolate, bread, margarine, infant formula, instant powders, baked goods
What it actually is
Lecithins are a mixture of phospholipids — the same class of molecule that forms the membrane of every cell in your body. Commercially they are a by-product of vegetable oil refining, most often soy or sunflower, and were historically taken from egg yolk, which is where the name comes from (lekithos, Greek for egg yolk).
As an emulsifier they let fat and water mix. In chocolate they do something more specific: a fraction of a percent dramatically reduces viscosity, letting manufacturers use less cocoa butter and still get chocolate that flows and sets properly.
Safety assessment
EFSA re-evaluated lecithins in 2017 and concluded there was no safety concern at reported use levels, setting the ADI as 'not specified'. Lecithin is also permitted in infant formula, which is among the most conservatively regulated categories in European food law — a reasonable proxy for how the risk is viewed.
It is digested as fat and phosphorus, both ordinary dietary components.
The allergen question
Soy is one of the 14 allergens that must be declared on European labels, so soy lecithin appears explicitly — often emphasised in bold or capitals — rather than hiding behind the E number.
In practice, refined soy lecithin contains very little soy protein, and many people with soy allergy tolerate it. That is emphatically not a decision to make from a web page: anyone with a diagnosed soy allergy should follow their own clinical advice. Sunflower lecithin is a common alternative and is not a declarable allergen, which is one reason manufacturers have moved towards it.
How Frela scores it
Frela rates E322 no known risk. It has no effect on the additive component of the score.
It is worth noting what this does not mean: a bar of chocolate containing only cocoa, sugar and lecithin can still score poorly, because the nutrition component reacts to sugar and saturated fat. A clean additive rating and a good overall score are different things.
Common questions
Is soy lecithin safe if I have a soy allergy?
Refined lecithin contains very little soy protein and is often tolerated, but this is a question for your allergist rather than an app. It must be declared on the label precisely so you can make that call with your own medical advice.
Is sunflower lecithin better than soy?
Functionally they are near-equivalent. Sunflower avoids the allergen declaration and avoids GM-soy concerns, which is why it is increasingly chosen. Neither carries a safety concern.
Why is it in chocolate?
It reduces viscosity so the chocolate flows during moulding. A very small amount replaces a considerably larger amount of cocoa butter, which is both a texture and a cost decision.
Sources
- EFSA — Re-evaluation of lecithins (E322) as a food additive (2017)
- Regulation (EU) No 1169/2011 — food information to consumers (allergen labelling)
Last reviewed:
