E322 Lecithin (Soy / Sunflower)
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Every diet
Almost always from soy or sunflower. Egg lecithin is rare and would be labeled "egg".
Plant-based lecithin is halal; egg lecithin is also permitted.
Widely certified kosher (pareve).
It's a fat, with zero net carbs.
Fine for most people at normal amounts.
Baking with lecithin? Get the soy-free kind
For your pantryOrganic sunflower lecithin powder (soy-free)
Most home bakers prefer sunflower to avoid soy.
Shop sunflower lecithin Opens your country’s Amazon store0.01 g digital micro scale
Recipes use 0.5–1% lecithin, which is too little for a kitchen scale.
Shop micro scales Opens your country’s Amazon storeLiquid sunflower lecithin
Easier to stir into chocolate and dressings.
Shop liquid lecithin Opens your country’s Amazon storeAs an Amazon Associate we earn from qualifying purchases. It never changes our ratings.
Rules by country
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.
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
Also listed as: Soy lecithin, Sunflower lecithin, Soya lecithin, Lecithins, E322(i)
Health & gut impact
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)
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?
Ratio: 1:1
Best for: Soy-free chocolate and baking
Ratio: 1 yolk ≈ 1 tsp lecithin
Best for: Mayonnaise and custards
Related
More emulsifiers:
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