The nine major allergens and where they hide
Updated October 2026 · 2 min read
Quick answer
Milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy and sesame are the major allergens in the United States. They turn up in sauces, breads and snacks, so labels matter.
The nine
Milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame.
Where they hide
- Milk: baked goods, sauces, some deli meats.
- Eggs: pasta, mayonnaise, batters.
- Soy: many breads, sauces and processed meats.
- Wheat: soy sauce, gravies, some candy.
- Sesame: buns, spice blends, some bars.
- Fish: Worcestershire sauce, some dressings.
Read the label
US labels must name the major allergens. Read it every time, because recipes change.
Add them once
Mark the ones you avoid in your household and Plenishly keeps plans consistent with them.
This guide is general food planning, not medical advice. Your care team knows your situation best.
Why are there nine?
In the United States, nine foods account for most serious food allergy reactions, and the law requires them to be named on packaged food. Sesame joined the list in 2023. Many other foods can cause allergies, but these nine get special labeling.
Where do they hide?
| Allergen | Common hiding places |
|---|---|
| Milk | Baked goods, sauces, some deli meats, margarine |
| Eggs | Pasta, mayonnaise, batters, meringue, some sauces |
| Fish | Worcestershire sauce, Caesar dressing, some stocks |
| Crustacean shellfish | Seafood stocks, some Asian sauces |
| Tree nuts | Granola, pesto, baked goods, some chocolate |
| Peanuts | Sauces, baked goods, some chili and desserts |
| Wheat | Soy sauce, gravies, soups, some candy |
| Soy | Breads, sauces, processed meats, many snack bars |
| Sesame | Burger buns, hummus, spice blends, snack bars |
| Milk | Baked goods, sauces, some deli meats, margarine |
| Eggs | Pasta, mayonnaise, batters, meringue, some sauces |
| Fish | Worcestershire sauce, Caesar dressing, some stocks |
| Crustacean shellfish | Seafood stocks, some Asian sauces |
What is the difference between an allergy and a sensitivity?
An allergy involves the immune system and can cause a serious reaction. Signs can include hives, swelling, vomiting, trouble breathing or dizziness. A sensitivity or intolerance may cause discomfort without that kind of reaction. Both matter, but only allergies are an emergency.
What should you do in a reaction?
Follow the emergency plan your allergist gave you. If someone has trouble breathing, swelling of the face or throat, or feels faint after eating, use prescribed epinephrine if you have it and call emergency services. Do not wait to see if it passes.
How do you shop safely?
Read the label every time, even for foods you buy often. Look for the Contains line and the full ingredient list. Use clean pans and utensils at home, and wash hands and surfaces with soap and water.
How do you eat out?
Tell the staff about the allergy when you order. Ask how food is prepared, whether there is cross-contact and whether the kitchen can accommodate you. If the staff seems unsure, choose another dish or another restaurant.
Who can help?
An allergist can test, diagnose and give you a written plan. This guide is general information, not medical advice. Ask your doctor, dietitian or allergist about what is right for you.
Frequently Asked Questions
No. Those warnings are voluntary. If it matters, ask the maker.
No. Heat does not make an allergen safe.
Not always. Peanuts and tree nuts are different. Ask your allergist which ones you need to avoid.
Yes. Since 2023 sesame must be named as a major allergen on packaged foods in the United States.