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Top 10 High Fat Foods to Avoid

Written by Daisy Whitbread, MScN
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Top 10 High Fat Foods to Avoid

How much fat should be in the diet is a source of controversy in nutrition today.

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.

Of all the fats listed below, trans-fats are easily the most damaging and should be avoided. Read ingredient labels and avoided any trans or partially hydrogenated fats.

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. The daily value (DV) for fat is 65 grams per day.

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

A hamburger with cheese

#1: Fast Foods (Burger King Double Whopper With Cheese)

Fat per BurgerFat per 100g
105% DV (68g)26% DV (17g)
Source: Nutrition Facts for Burger King Double Whopper With Cheese

More Fast Foods High in Fat

-98% DV in McDonald's Deluxe Breakfast
-75% DV in a Taco Bell Taco Salad
-57% DV in a Croissant with Egg, Cheese, and Sausage

See all fast foods high in fat.
Ice-cream sunday with whipped cream

#2: Whipped Cream

Fat per Cup WhippedFat per 100g
57% DV (37g)48% DV (31g)
Source: Nutrition Facts for Light Whipping Cream

More High Fat Dairy to Avoid

-32% DV in an ice-cream cone
-17% DV per oz of whipping cream
-16% DV per cup of eggnog
A serving of ribs

#3: Beef Short Ribs

Fat per 3ozFat per 100g
55% DV (36g)65% DV (42g)
Source: Nutrition Facts for Braised Beef Shortribs

More High Fat Meats

-50% DV in a pork chop with fat
-31% DV in a roast chicken thigh
-22% DV in a roasted chicken wing

See all meats high in fat.
Fried Chicken

#4: Fried Foods (Fried Chicken)

Fat in 1 Chicken BreastFat per 100g
54% DV (35g)25% DV (17g)
Source: Nutrition Facts for Kfc Fried Chicken Breast

More Fried Foods High in Fat

45% DV in a medium order of onion rings
-28% DV in a medium order of French fries
Extruded corn chips

#5: Fatty Snacks (Corn Chips)

Fat per CupFat per 100g
45% DV (29g)51% DV (33g)
Source: Nutrition Facts for Extruded Corn Chips

More Unhealthy High Fat Snacks

-16% DV per oz of potato chips (crisps)
-14% DV per oz of a chocolate coconut granola bar
-13% DV per oz of plantain chips

See all the list of all high fat snacks.
Sausages

#6: Processed Meats (Brautwurst Sausage)

Fat per SausageFat per 100g
38% DV (25g)45% DV (29g)
Source: Nutrition Facts for Pork Bratwurst

More High Fat Processed Meats

-61% DV in 3oz of pepperoni
-12% DV in a slice of bologna
-12% DV in 2 slices of bacon
Dulce De Leche

#7: Desserts (Dulce De Leche)

Fat per CupFat per 100g
34% DV (22g)11% DV (7g)
Source: Nutrition Facts for Dulce De Leche

More Confections High in Fat

-50% DV in 1/2 cup of chocolate mouse
-43% DV in a slice of chocolate cake with frosting
-32% DV in a cream filled eclair
-19% DV in a piece of blueberry pie
-15% DV in a cake donut

See all sweets high in fat, and all baked foods high in fat.
Salad Dressings

#8: Salad Dressing

Fat per 2fl OzFat per 100g
29% DV (19g)48% DV (32g)
Source: Nutrition Facts for Mcdonalds Creamy Ceasar Dressing
Avoid creamy dressings and choose low-fat dressings, or simply use vinegar/dried herbs. Be sure to watch the sugar content with low-fat dressings.
Raw lamb with fat

#9: Animal Fat (Lard)

Fat per TblspFat per 100g
20% DV (13g)154% DV (100g)
Source: Nutrition Facts for Lard
Choose plant oils high in omega 3 fats over animal fats. Fish oils are also ok.
Hydrogenated Fat

#10: Transfats (Margarine)

Fat per TblspFat per 100g
18% DV (11g)124% DV (81g)
Source: Nutrition Facts for Margarine (Unsalted)
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.

See All 200 Foods High in Fat

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
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