Top 10 High Fat Foods to Avoid
Fat is an essential macronutrient with a range of important functions, including insulating the body, helping us absorb vitamins and acting as an energy store.
We all need to consume fat, it is an essential part of a balanced diet. Not all fats are created equal, however, and reducing your consumption of the less healthy types (trans fats and saturated fats) is extremely beneficial to health, especially when these are replaced with healthy unsaturated fats. In particular, unsaturated fats can reduce your risk of cardiovascular disease and other conditions associated with inflammation in the body, such as rheumatoid arthritis.
While there are healthy sources of fat you should be eating, all the foods on this list should be avoided, or at least limited to a very occasional treat.
Each gram of fat contains 9 calories, making it the most calorie-dense nutrient, and eating too much can therefore lead to weight gain.
The foods on this list contain unhealthy sources of fats, to be avoided or at least limited to a very occasional treat.
Of all the fats listed below, trans-fats are the most damaging to health and should be avoided. Read ingredient labels and avoid any trans or partially hydrogenated fats or oils.
High-fat foods to avoid include fast foods, whipped cream, fatty meats, fried foods, fatty snacks, processed meats, desserts, fatty salad dressings, animal fats, and trans-fats. (1) The daily value (DV) for fat is 78 grams per day. (2)
For more information, see the article on healthy high fat foods to eat, foods high in omega 3 fats, and the complete ranking of 200 foods high in fat.
List of Unhealthy High Fat Foods
1 Fast Foods (Burger King Double Whopper With Cheese)| Fat per Burger | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 68g (87% DV) | 17g (22% DV) | 13g (16% DV) |
More Fast Foods High in Fat
- 64g (82% DV) in McDonald's Deluxe Breakfast
- 49g (63% DV) in a Taco Bell Taco Salad
- 37g (48% DV) in a Croissant with Egg, Cheese, and Sausage
See all fast foods high in fat.
2 Whipped Cream| Fat per Cup Whipped | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 37g (48% DV) | 31g (40% DV) | 21g (27% DV) |
More High Fat Dairy to Avoid
- 21g (27% DV) in a 100 gram ice-cream cone
- 11g (14% DV) per oz of whipping cream
- 11g (14% DV) per cup of eggnog
3 Beef Short Ribs| Fat per 3oz | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 36g (46% DV) | 42g (54% DV) | 18g (23% DV) |
More High Fat Meats
- 41g (52% DV) in a 5oz rack of pork ribs
- 36g (46% DV) per 3oz of beef short ribs
- 32g (41% DV) in a 6oz pork chop with fat
- 20g (26% DV) in a 5oz roast chicken thigh
- 14g (18% DV) in a 3oz roasted chicken wing
See all meats high in fat.
4 Fried Foods (Fried Chicken)| Fat in 1 Chicken Breast | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 35g (45% DV) | 17g (21% DV) | 12g (16% DV) |
More Fried Foods High in Fat
- 9g (11% DV) in 10 medium fired onion rings
- 3.5g (5% DV) in 10 French fries
5 Fatty Snacks (Corn Chips)| Fat per Cup | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 29g (38% DV) | 33g (43% DV) | 12g (15% DV) |
More Unhealthy High Fat Snacks
- 10g (13% DV) per oz of potato chips (crisps)
- 9g (11% DV) per oz of plantain chips
See all the list of all high fat snacks.
6 Processed Meats (Brautwurst Sausage)| Fat per Sausage | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 25g (32% DV) | 29g (37% DV) | 18g (22% DV) |
More High Fat Processed Meats
- 39g (50% DV) per 3oz of pepperoni
- 25g (32% DV) in a 3.5oz slice of bologna
- 13g (16% DV) in 3 slices of bacon
7 Desserts (Dulce De Leche)| Fat per Cup | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 22g (29% DV) | 7g (9% DV) | 5g (6% DV) |
More Confections High in Fat
- 32g (41% DV) in 1/2 cup of chocolate mousse
- 28g (35% DV) in a slice of chocolate cake with frosting
- 21g (27% DV) in a 4oz cream filled eclair
- 13g (16% DV) in a piece of blueberry pie
See all sweets high in fat, and all baked foods high in fat.
8 Salad Dressing| Fat per 2fl Oz | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 19g (24% DV) | 32g (40% DV) | 20g (25% DV) |
Avoid creamy dressings and simply use olive oil, lemon juice, vinegar, and fresh herbs. Be sure to watch the sugar content of low-fat dressings.
9 Animal Fat (Lard)| Fat per Tblsp | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 13g (16% DV) | 100g (128% DV) | 22g (28% DV) |
Choose plant oils high in omega 3 fats over animal fats. Fish oils are also a good choice.
10 Transfats (Margarine)| Fat per Tblsp | Fat per 100g | Fat per 200 Calories |
|---|---|---|
| 11g (15% DV) | 81g (103% DV) | 23g (29% DV) |
No fat is more damaging to cardiovascular health than trans-fats. Trans-fats became popular for extending the shelf life of foods, however, they are slowly being phased out of use due to their damaging health effects.
Check ingredient labels and avoid any foods with trans-fats or partially hydrogenated fats. While margarine is listed here, not all margarine is high in trans-fats. Again, check ingredient labels.
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About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Fat
- Foods Low in Fat
- Vegetables High in Fat
- Fruits High in Fat
- Vegetarian Foods High in Fat
- Nuts High in Fat
- Grains High in Fat
- Beans High in Fat
- Dairy High in Fat
- Breakfast Cereals High in Fat
- Fast Foods High in Fat
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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