E407 Carrageenan

E407Thickeners & gumsOrigin: Plant

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Every diet

VeganYes

Made from seaweed, a popular vegan gelatin alternative.

Gluten-freeYes

HalalYes

KosherYes

KetoYes

Low-FODMAPYes

The short answer

Carrageenan (E407) is a seaweed thickener in plant milks and deli meats. It's approved, but some studies link it to gut inflammation, so people with IBD often avoid it.

58/100

Use in moderation

Safe in small amounts; may bother some people or raise blood sugar.

E-numberE407

Comes fromPlant

What it doesThickeners & gums

Glycemic index—

Daily limit75 mg/kg

Also calledIrish moss extract, Carrageenan

Find carrageenan-free options

Clean-label swaps

Clean grocery swap

Carrageenan-free almond and oat milk

Shelf-stable plant milks made without seaweed thickeners.

Shop carrageenan-free milk Opens your country’s Amazon store

Clean substitute

Organic agar-agar powder

Make your own gels and puddings.

Shop agar-agar Opens your country’s Amazon store

Pantry swap

Nut milk maker bag

Homemade plant milk has no thickeners at all.

Shop nut milk bags Opens your country’s Amazon store

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Rules by country

🇺🇸 US FDAApproved

🇪🇺 European UnionApproved with limits

🇨🇦 Health CanadaApproved

CaliforniaNo extra rules

Approved in the US, EU and Canada. EFSA's 2018 review kept it approved but set a temporary limit of 75 mg per kg of body weight and asked for more data on gut effects.

How much is too much? (Acceptable Daily Intake)

Body weight: 70 kg

5.3 gper day is the safe upper limit

Based on 75 mg per kg of body weight (EFSA / JECFA). A 20 kg (44 lb) child: 1.5 g a day.

What is it?

Carrageenan is a gel-forming fiber from red seaweed. It's a different product from degraded carrageenan (poligeenan), which is not allowed in food.

Where it comes from: Extracted from red seaweed by boiling it in an alkaline solution, then filtering and drying.

Why it’s in food

Keeps chocolate milk from settling
Gives plant milks a creamy body
Holds water in deli meats
Sets vegan jellies

Often found in

Plant milksChocolate milkIce creamDeli meatsCream cheese

Also listed as: Irish moss extract, Carrageenan, Processed Eucheuma seaweed, E407a

Health & gut impact

Gut inflammationUnder study

Animal and cell studies suggest it may inflame the gut. A small human trial saw more relapses in people with ulcerative colitis.

Bhattacharyya et al., Nutrients (2017)

Safety reviewConcern

EFSA found no clear harm at current intakes but asked for more research.

EFSA Journal 16(4):5238 (2018)

What can I use instead?

Agar-agar

Ratio: 1:1 for gels

Best for: Jellies and panna cotta

Gellan gum

Ratio: Use about half

Best for: Plant milks

Carrageenan vs Agar-Agar

More thickeners & gums:

Agar-Agar E406Agar-agar (E406) is a seaweed gel that sets firmer than gelatin. It's safe, vegan, gluten-free, keto and kosher, and is the easiest plant swap for gelatin.Generally safe GelatinGelatin is made from pig, cow or fish parts, so it is never vegan. It's only halal or kosher when certified, because most unlabeled gelatin comes from pork.Generally safe Guar Gum E412Guar gum (E412) is a bean-based thickener. It's safe, vegan, gluten-free and keto-friendly, and works best in cold foods like ice cream.Generally safe MaltodextrinMaltodextrin is a starch powder that raises blood sugar faster than table sugar (GI about 110). It's vegan and gluten-free, but not keto-friendly and worth limiting if you watch blood sugar.Use in moderation

Common questions

Is Carrageenan safe?

Use in moderation (58/100). Approved in the US, EU and Canada. EFSA's 2018 review kept it approved but set a temporary limit of 75 mg per kg of body weight and asked for more data on gut effects.

Is Carrageenan vegan?

Yes. Made from seaweed, a popular vegan gelatin alternative.

Is Carrageenan gluten-free?

Yes.

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Scientific sources & regulatory citations

21 CFR 172.620 (US FDA)
EFSA OpenFoodTox: E407
Bhattacharyya et al., Nutrients (2017)
EFSA Journal 16(4):5238 (2018)

Last checked against FDA, EFSA and Health Canada records: October 31, 2026 · INS 407 · CAS 9000-07-1