Food Spy parent guide

How to read food labels for milk, gluten and nuts

A simple 3-step routine to help you and your child check packaged foods, by Dr. Deb Duro, MD, MS (@chefdrdebduro).

Safety first: This guide is educational and not medical advice. Always read the actual package every time you buy — recipes change. Food Spy scans and lists can miss or misread ingredients. If your child has a diagnosed allergy or celiac disease, follow your allergist's or doctor's plan, and call 911 for signs of a severe reaction.

The 3-step label check

  1. Read the "Contains" line under the ingredients. In the U.S., the 9 major allergens must be named: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans and sesame.
  2. Scan the full ingredient list for hidden names (see below) — don't rely on the "Contains" line alone.
  3. Check "may contain" or "made in a facility with" warnings. These are voluntary, so their absence does not guarantee safety.

Milk

Words to look for: Milk, cream, butter, cheese, yogurt, whey, casein, caseinate, lactose, ghee, milk solids, curds.

"Lactose-free" does not mean milk-free — it can still contain milk protein. "Non-dairy" products may contain casein.

Gluten

Words to look for: Wheat, barley, rye, malt, malt vinegar, brewer's yeast, spelt, semolina, durum, farro, triticale, wheat starch.

U.S. allergen statements must list wheat, but not barley or rye. Oats are often cross-contaminated unless labeled gluten-free. Look for a "Gluten-free" claim for celiac disease.

Peanuts & tree nuts

Words to look for: Peanuts, peanut flour, groundnuts, almonds, cashews, walnuts, pecans, pistachios, hazelnuts, macadamia, Brazil nuts, nut butters, nut oils, marzipan, praline, nougat.

Coconut is listed as a tree nut by some labels but rarely causes reactions — ask your child's doctor. Natural flavors can sometimes hide nut ingredients; call the company if unsure.

Make it a game for kids

Let your child be the label detective: find the "Contains" line, circle the allergen words, and decide together if the snack passes. In Food Spy, Crunchy helps them spot milk, gluten and nuts on real label photos.

Practice with real package labels

Try Food Spy

Free to try. Always double-check the real package.

Sources: U.S. FDA food allergen labeling (FALCPA and FASTER Act). Rules differ in other countries.