Top 10 High Fat Foods to Avoid

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

A hamburger with cheese1 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.

Ice-cream sunday with whipped cream2 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
A serving of ribs3 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.

Fried Chicken4 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
Extruded corn chips5 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.

Sausages6 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
Dulce De Leche7 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.

Salad Dressings8 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.

Raw lamb with fat9 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.

Hydrogenated Fat10 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.

See All 200 Foods High in Fat

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Printable list of high fat foods to avoid.

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 %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. FDA on Daily Values