How we rate 348 foods and 81 ingredients for gluten content under Australian and US standards.
RefDat gluten information comes from two regulatory bodies. In Australia, the Food Standards Australia New Zealand (FSANZ) sets the standard. In the US, the Food and Drug Administration (FDA) sets the standard. These standards differ significantly.
Both organisations publish food standards, allergen information, and ingredient composition data. RefDat cross-references these sources with scientific literature on gluten content in foods.
RefDat uses a traffic light system to rate gluten content:
These ratings are based on ingredient composition, manufacturing processes, and regulatory status in each country.
In Australia, a food can be labelled "gluten-free" if it contains less than 3 parts per million (ppm) of gluten. This is an informal threshold based on detection limits of common testing methods.
For people with coeliac disease, even small amounts of gluten can trigger intestinal damage. The 3 ppm threshold is considered safe for most people with coeliac disease but should not be assumed as risk-free.
In the US, the FDA defines gluten-free as containing less than 20 ppm of gluten. This is a higher threshold than Australia's informal standard.
The 20 ppm threshold was chosen based on studies suggesting that most people with coeliac disease can tolerate this level without intestinal damage. However, some sensitive individuals may still react.
The biggest difference between Australian and US standards concerns oats. Pure, uncontaminated oats contain no gluten. In the US, certified gluten-free oats are allowed in gluten-free foods. In Australia, oats are treated cautiously because of cross-contamination risk during cultivation and processing.
RefDat marks certified gluten-free oats as safe in the US but caution in Australia.
A food may be naturally gluten-free but become contaminated during manufacturing. If a facility processes wheat and gluten-free products on the same line, cross-contamination is possible.
RefDat ratings account for manufacturing risk. A product made in a shared facility gets a higher risk rating than a product made in a dedicated gluten-free facility.
RefDat includes 81 ingredients with gluten ratings. Some ingredients contain obvious sources of gluten (wheat flour, barley malt). Others contain hidden gluten (modified food starch, malt flavouring). Still others are naturally gluten-free but might contain cross-contamination (oats, rice flour).
RefDat covers 348 common foods across categories including grains, breads, processed foods, beverages, and condiments. We focus on foods commonly consumed in Australia and the US.
All food ratings are reviewed against scientific literature and regulatory standards. RefDat consulted with nutritionists and medical professionals familiar with coeliac disease management in Australia and the US.
RefDat gluten information is reference data only, not medical advice. People with coeliac disease should consult healthcare providers about their diet. Gluten sensitivity varies between individuals.
Visit Gluten Guide or read our article on gluten-free standards in Australia vs the US.