My diet:

E322 Lecithin (Soy / Sunflower)

E322EmulsifiersOrigin: Plant
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Every diet

VeganYes

Almost always from soy or sunflower. Egg lecithin is rare and would be labeled "egg".

Gluten-freeYes
HalalYes

Plant-based lecithin is halal; egg lecithin is also permitted.

KosherYes

Widely certified kosher (pareve).

KetoYes

It's a fat, with zero net carbs.

Low-FODMAPYes
The short answer
Lecithin (E322) is a natural fat from soy or sunflower that keeps chocolate, dressings and baked goods smooth. It's safe, vegan and gluten-free. People with a soy allergy should look for sunflower lecithin.
Generally safe

Fine for most people at normal amounts.

E-numberE322
Comes fromPlant
What it doesEmulsifiers
Glycemic index—
Daily limitNot set
Also calledSoy lecithin, Sunflower lecithin

Baking with lecithin? Get the soy-free kind

For your pantry
Food-grade pouch

Organic sunflower lecithin powder (soy-free)

Most home bakers prefer sunflower to avoid soy.

Shop sunflower lecithin Opens your country’s Amazon store
Precision tool

0.01 g digital micro scale

Recipes use 0.5–1% lecithin, which is too little for a kitchen scale.

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Liquid option

Liquid sunflower lecithin

Easier to stir into chocolate and dressings.

Shop liquid lecithin Opens your country’s Amazon store

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Rules by country

🇺🇸 US FDAApproved
🇪🇺 European UnionApproved
🇨🇦 Health CanadaApproved
CaliforniaNo extra rules

Approved everywhere we track. EFSA re-checked it in 2017 and saw no need for a daily limit. The only labeling issue is soy: in the US, EU and Canada soy lecithin must be declared as a soy allergen.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Lecithin is a mix of phospholipids, the same kind of fat found in every cell membrane. Food makers extract it from soybean or sunflower oil because one end of the molecule loves water and the other loves fat, which lets it hold the two together.

Where it comes from: Pressed out of soybean or sunflower oil during refining, then dried into a gum or powder. Egg-yolk lecithin exists but is rare in packaged food.

Why it’s in food

  • Stops chocolate from turning grainy and helps it flow into molds
  • Keeps salad dressings and spreads from separating
  • Makes non-stick cooking sprays work
  • Helps powders like cocoa and protein mix into liquid

Often found in

Chocolate barsProtein powdersCooking spraysMargarineBaked goodsPlant milks

Also listed as: Soy lecithin, Sunflower lecithin, Soya lecithin, Lecithins, E322(i)

Health & gut impact

Soy allergyConcern

Highly refined soy lecithin contains very little soy protein, but it is still labeled as soy. Sunflower lecithin avoids the question entirely.

FDA Food Allergen Labeling (FALCPA, 2004)

Heart & cholesterolBenefit

Lecithin is a source of choline, a nutrient the body uses for liver and brain function.

EFSA Panel on Food Additives (2017)

What can I use instead?

Sunflower lecithin

Ratio: 1:1

Best for: Soy-free chocolate and baking

Egg yolk

Ratio: 1 yolk ≈ 1 tsp lecithin

Best for: Mayonnaise and custards

Related

Lecithin vs Lecithin

More emulsifiers:

Mono- and Diglycerides E471Mono- and diglycerides (E471) are emulsifiers that can be made from plants or from pork or beef fat. They're only vegan, halal or kosher when the product is certified.Use in moderationPolyglycerol Polyricinoleate (PGPR) E476PGPR (E476) is an emulsifier made from castor oil that helps cheaper chocolate flow with less cocoa butter. It's approved with limits and considered safe at food levels, but it's a sign of a budget recipe.Use in moderationPolysorbate 80 E433Polysorbate 80 (E433) is a lab-made emulsifier in ice cream and sauces. Mouse studies linked it to gut inflammation, and its vegan status depends on the fat source.Use in moderation

Common questions

Is Lecithin safe?

Generally safe (88/100). Approved everywhere we track. EFSA re-checked it in 2017 and saw no need for a daily limit. The only labeling issue is soy: in the US, EU and Canada soy lecithin must be declared as a soy allergen.

Is Lecithin vegan?

Yes. Almost always from soy or sunflower. Egg lecithin is rare and would be labeled "egg".

Is Lecithin gluten-free?

Yes.

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Scientific sources & regulatory citations
  • 21 CFR 184.1400 (US FDA)
  • EFSA OpenFoodTox: E322
  • FDA Food Allergen Labeling (FALCPA, 2004)
  • EFSA Panel on Food Additives (2017)

Last checked against FDA, EFSA and Health Canada records: October 31, 2026 · INS 322 · CAS 8002-43-5