What does “gluten free” on a label actually mean: is it completely gluten free?
Short answer
Not quite, but close enough to trust in most cases. No food is literally zero gluten. In the EU, the UK and Canada, “gluten free” is a legal claim that means 20 parts per million (ppm) of gluten or less, and in the US under 20 ppm: the level shown, after years of scientific review, not to cause measurable harm for the vast majority of people with coeliac disease. Australia and New Zealand set a stricter bar: no detectable gluten.
When you’re newly diagnosed, “gluten free” can feel like a promise you’re not quite sure you can lean on. Here is exactly what those two words guarantee, and what they don’t.
Where the 20 ppm figure comes from
The 20 ppm threshold wasn’t plucked out of the air, and it isn’t a compromise born of commercial convenience. It was set through the Codex Alimentarius (the international food-standards body) after extensive toxicological review, and it reflects genuine evidence. Large studies support the finding that consistent exposure below 20 ppm does not cause intestinal damage in most people with coeliac disease. In practice, a product this low is a reliable choice for daily eating.
The same words, slightly different rules by country
The claim is legally defined in each of the markets below, but the exact wording and strictness vary by market, which is why labelling is best read with your destination in mind.
| Market | “Gluten free” threshold | Worth knowing |
|---|---|---|
| EU & UK | ≤ 20 ppm | Codex-based; applies to any product using the claim, symbol or not. |
| United States (FDA) | < 20 ppm | Same figure, but only wheat is a mandatory allergen, so barley, rye and malt may not be flagged: watch barley-derived malt. |
| Canada | ≤ 20 ppm | Similar standard; national oats guidance is more cautious. |
| Australia & New Zealand | No detectable gluten | Stricter than 20 ppm; a separate “low gluten” claim allows up to 20 mg per 100 g (200 ppm) and does not mean gluten-free. |
What the label promises, and what it doesn’t
For branded products in regulated markets, “gluten free” is a claim you can rely on. What it does not promise is that every single batch is individually tested, or that a small unregulated producer or market stall applies the same rigour. That is where a little extra care earns its keep: read the ingredients on unfamiliar brands, and trust the label less when there is no formal claim behind it.
The everyday takeaway is simple: look for the words “gluten free” or the crossed-grain symbol. In the EU and the UK, both mean the 20 ppm standard applies; elsewhere, the table above shows the local rule.
The bottom line
“Gluten free” isn’t zero gluten: in the EU, the UK, the US and Canada it means a 20 ppm limit, a level backed by real science rather than convenience, and in Australia and New Zealand it means no detectable gluten. In regulated markets it’s a claim you can lean on; with unfamiliar or uncertified products, read the ingredients and let the label carry less of the weight.
What “gluten-free” means, by country
The legal meaning of the label differs by country.
- United Kingdom: 20 ppm (20 mg/kg) or less.
- Ireland: 20 mg/kg or less as sold (EU Regulation 828/2014).
- United States: under 20 ppm (FDA rule).
- Canada: 20 ppm, Health Canada’s position.
- Australia: no detectable gluten; “low gluten” is a separate claim, up to 20 mg per 100 g.
- New Zealand: no detectable gluten; “low gluten” is a separate claim, up to 20 mg per 100 g.
- Europe (EU): 20 mg/kg or less as sold (EU Regulation 828/2014).
- Germany: 20 mg/kg or less as sold (EU Regulation 828/2014).
- Austria: 20 mg/kg or less as sold (EU Regulation 828/2014).
- Italy: 20 mg/kg or less as sold (EU Regulation 828/2014).
- Switzerland: 20 mg/kg or less, under Swiss law (LIV Art. 41).
Where to go next
- How to read what a label really promises: Reading Food Labels.
- What that precautionary line means: “May contain gluten”: can I eat it?
- The certification mark explained: The crossed-grain symbol.
- Back to the full set: Gluten-Free Label Reading FAQ.
Sources: Coeliac UK (gluten-free labelling guidance); Codex Alimentarius gluten-free standard (≤20 ppm); U.S. FDA gluten-free labeling rule; Food Standards Australia New Zealand; AOECS. General information, not individual medical advice.
Last verified: 2026-07-20.
Keep reading: in the EU specifically, see how to read the EU gluten-free label (the 20 ppm rule), and when the certificate matters: naturally gluten-free vs certified.
Reviewed against the HTGF methodology: every claim sourced, every listing tiered and dated. This article is practical guidance, not medical advice.
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