What Is the NOVA Food Classification System?
The NOVA food classification system is a framework developed by researchers at the University of Sao Paulo, Brazil, that categorises all foods into four groups based on the extent and purpose of their industrial processing.
Unlike nutrition labels that focus on individual nutrients (calories, fat, sugar), NOVA looks at what was done to the food before it reached your plate. This distinction matters enormously: a food can have a reasonable nutritional profile on paper but still be ultra-processed in ways that are harmful to health.
NOVA is now used by the Food and Agriculture Organisation of the United Nations (FAO), the Pan American Health Organisation (PAHO), and health authorities in Brazil, France, and Canada. It's the classification system used by KnowYourFood to assess every product in its database.
The Four NOVA Groups Explained
NOVA Group 1: Unprocessed or Minimally Processed Foods
These are foods in their natural state, or foods that have been altered only by removal of inedible parts, drying, crushing, roasting, boiling, pasteurisation, or freezing. No substances have been added.
Examples:
- •Fresh, frozen, or dried fruits and vegetables
- •Plain meat, poultry, fish, and seafood
- •Eggs
- •Plain milk and plain yoghurt
- •Rolled oats, rice, pasta, flour
- •Unsalted nuts and seeds
- •Plain legumes (dried or canned without additives)
- •Coffee, tea, herbs, and spices
Health impact: NOVA 1 foods form the foundation of healthy diets worldwide. They are associated with lower rates of obesity, type 2 diabetes, cardiovascular disease, and certain cancers.
NOVA Group 2: Processed Culinary Ingredients
Substances obtained directly from NOVA 1 foods by pressing, refining, grinding, or milling. Used in cooking and food preparation but rarely eaten alone.
Examples:
- •Vegetable oils (olive oil, canola oil)
- •Butter and lard
- •Sugar and honey
- •Salt
- •Flour and starches
- •Vinegar
Health impact: NOVA 2 ingredients are not inherently unhealthy when used in moderation as part of home cooking. The problem arises when they're used in large quantities in ultra-processed foods.
NOVA Group 3: Processed Foods
Foods made by adding NOVA 2 ingredients (salt, sugar, oil) to NOVA 1 foods. Usually 2-5 ingredients. Simple preservation methods like canning, bottling, or fermentation.
Examples:
- •Canned vegetables and legumes (with salt)
- •Canned fish in oil or brine
- •Cheese
- •Cured meats (ham, bacon) — note: these are borderline NOVA 3/4
- •Freshly baked bread (from a bakery, not packaged)
- •Salted nuts
- •Pickled vegetables
- •Smoked fish
Health impact: NOVA 3 foods are generally acceptable as part of a balanced diet, though some (like cured meats) should be consumed in moderation due to sodium and nitrite content.
NOVA Group 4: Ultra-Processed Foods
Industrial formulations made mostly or entirely from substances derived from foods and additives. They contain little or no intact food. They're designed to be hyper-palatable, convenient, and have a long shelf life.
Key markers of NOVA 4 foods include:
- •More than 5 ingredients
- •Ingredients you wouldn't find in a home kitchen: high-fructose corn syrup, hydrogenated oils, protein isolates, emulsifiers, humectants, flavour enhancers, artificial colours
- •Packaging with health claims ("high protein", "low fat", "natural")
Examples:
- •Packaged sliced bread (with emulsifiers and preservatives)
- •Breakfast cereals (most flavoured varieties)
- •Soft drinks and flavoured waters
- •Packaged chips and crackers
- •Instant noodles
- •Reconstituted meat products (nuggets, fish fingers)
- •Most muesli bars and protein bars
- •Ice cream and flavoured yoghurt
- •Mass-produced biscuits and cakes
Health impact: Extensive research links ultra-processed food consumption to obesity, type 2 diabetes, cardiovascular disease, depression, and all-cause mortality. A landmark 2019 study in The BMJ found that a 10% increase in ultra-processed food consumption was associated with a 12% higher risk of cancer.
The Scale of Ultra-Processing in Australia
Research from the University of Newcastle found that ultra-processed foods account for 42% of total energy intake for Australian adults. For children and teenagers, the figure rises to 58%.
The most consumed ultra-processed categories in Australia:
- 1.Packaged bread (most supermarket loaves)
- 2.Breakfast cereals (particularly children's varieties)
- 3.Processed meat products
- 4.Sweet biscuits and snack bars
- 5.Soft drinks and flavoured beverages
How to Use NOVA in Your Grocery Shopping
The Kitchen Test
Ask yourself: "Could I make this at home with normal kitchen ingredients?" If the answer requires ingredients like maltodextrin, xanthan gum, or sodium tripolyphosphate, it's ultra-processed.
The Ingredient Count Rule
Products with more than 5 ingredients are worth scrutinising. Products with more than 10 ingredients that include chemical-sounding names are almost certainly NOVA 4.
The KnowYourFood Method
The fastest way to check NOVA classification is to scan the barcode with KnowYourFood. Every product in the database displays its NOVA group (1-4) prominently alongside the health score and Nutri-Score. The app also highlights every additive and flags those with health concerns.
Download KnowYourFood free on the App Store and start checking the NOVA level of everything in your pantry.