By SmashMeals Editorial · Published · Updated
"Gluten-free," "certified gluten-free," "made without gluten," "no gluten ingredients." They sound alike, but they do not promise the same thing. With big brands like Ritz launching certified gluten-free versions of familiar foods this fall, it is worth knowing exactly what each label means, and what it does not.
This guide is general information, not medical advice.
The federal rule: under 20 ppm
Since August 5, 2014, the FDA has required any food labeled "gluten-free," "no gluten," "free of gluten" or "without gluten" to contain less than 20 parts per million (ppm) of gluten. Twenty ppm is about the level that reliable tests can measure, and research suggests most people with celiac disease tolerate it.
Two details surprise people:
- The claim is voluntary. A food with no gluten-free claim might still be gluten-free. It just has not said so.
- Testing is not required. The manufacturer is responsible for meeting the limit, but the rule does not require a specific testing schedule. As Beyond Celiac explains, third-party certification or company testing adds assurance.
Our earlier guide, how much gluten is too much, explains where the 20 ppm number came from.
What "certified" adds
Certification is a separate, voluntary program. An outside organization audits the plant, reviews ingredients and tests finished products, and the food can then carry that program's mark. Some programs set a stricter limit than the FDA.
The best-known example in North America is the Gluten-Free Certification Organization (GFCO), developed by the Gluten Intolerance Group. According to SGS, which audits for the program, "All finished products bearing the GFCO logo must contain 10ppm or less of gluten," and certified plants must be audited at least once a year with ongoing product testing.
| Label | What it promises | Who checks |
|---|---|---|
| "Gluten-free" (FDA) | Less than 20 ppm gluten | The manufacturer; FDA can enforce |
| Certified gluten-free mark (e.g., GFCO) | The program's standard, 10 ppm or less for GFCO, plus audits and testing | An independent certifier |
| "Made without gluten ingredients" | No gluten ingredients added; no limit stated | Nobody independently |
| "May contain wheat" or "made in a facility with wheat" | A voluntary warning about possible cross-contact | Nobody; wording is not regulated |
| No claim at all | Nothing either way | Read the ingredients and contact the company |
The wheat, barley and rye gap
Wheat is a major food allergen in the United States, so it must be declared on the label. Barley and rye are not. That means barley malt, malt flavoring, malt vinegar or rye can appear in an ingredient list without a "Contains" statement calling it out.
The FDA is looking at this. In January 2026 it opened a request for information on gluten labeling and cross-contact (docket FDA-2023-P-3942), prompted by a citizen petition from the Bari family. "We just want to know whether gluten is in a product," Jon Bari told Allergic Living. No rule has changed yet.
Certified does not mean perfect
In September 2026, GF Blends recalled several flours and mixes after third-party testing found gluten "significantly exceeding" 20 ppm. The source was a plantain flour that had been labeled and certified gluten-free by its supplier. Certification lowers risk; it does not remove it. Read our coverage of what recalls mean for gluten-free trust.
A label-reading routine that holds up
- Read the front for the claim, and look for a certification mark.
- Read the ingredients, even on a gluten-free product. Look for wheat, barley, rye, malt, brewer's yeast and oats that are not labeled gluten-free.
- Check the "Contains" line for wheat, and any "may contain" statement.
- Compare to the regular version. Familiar brands often sell both on the same shelf; the new gluten-free Ritz crackers share a name with the wheat original.
- Re-check every purchase. Recipes and plants change, and seasonal or mini versions can differ.
- Call the company when the label leaves you unsure.
Prepared food is a different question
Packaged-food labels have rules. Restaurant and take-out claims are mostly up to the kitchen, which is why our guide to eating out with celiac disease focuses on questions to ask.
SmashMeals takes a simpler approach. We operate a dedicated gluten-free kitchen, so there is only one version of every meal and it is gluten-free. Gluten is not the only allergen, so check each meal's ingredients. Read our gluten-free standards to see exactly what we do and do not claim, then see this week's meals.
Sources
Frequently asked questions
- What is the difference between gluten-free and certified gluten-free?
- Gluten-free on an FDA-regulated label means under 20 ppm gluten, the manufacturer's responsibility. Certified means an outside program audited and tested the product to its own standard, such as GFCO's 10 ppm.
- Does barley have to be listed as an allergen?
- No. Wheat must be declared as a major allergen, but barley and rye are not on the required list, so look for barley, malt and rye in the ingredient list.
- Can certified gluten-free foods still contain gluten?
- Rarely, yes. In September 2026, GF Blends recalled products after a supplier's certified gluten-free plantain flour tested high in gluten. Certification lowers risk; it does not remove it.