Top 10 High Fat Foods to Avoid

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.

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List of Unhealthy High Fat Foods

A hamburger with cheese 1 Fast Foods (Burger King Double Whopper With Cheese)
  • 105% DV (68g) Fat per burger
  • Calories: 1061 | Weight: 399g (14.1oz)

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.

Nutrition Facts for Burger King Double Whopper with Cheese.
Ice-cream sunday with whipped cream 2 Whipped Cream
  • 57% DV (37g) Fat per cup whipped
  • Calories: 350 | Weight: 120g (4.2oz)

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

Nutrition Facts for Light Whipping Cream.
A serving of ribs 3 Beef Short Ribs
  • 55% DV (36g) Fat per 3oz
  • Calories: 400 | Weight: 85g (3oz)

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.

Nutrition Facts for Braised Beef Shortribs.
Fried Chicken 4 Fried Foods (Fried Chicken)
  • 54% DV (35g) Fat in 1 chicken breast
  • Calories: 568 | Weight: 212g (7.5oz)

More Fried Foods High in Fat

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

Nutrition Facts for KFC Fried Chicken Breast.
Extruded corn chips 5 Fatty Snacks (Corn Chips)
  • 45% DV (29g) Fat per cup
  • Calories: 490 | Weight: 88g (3.1oz)

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.

Nutrition Facts for Extruded Corn Chips.
Sausages 6 Processed Meats (Brautwurst Sausage)
  • 38% DV (25g) Fat per sausage
  • Calories: 283 | Weight: 85g (3oz)

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

Nutrition Facts for Pork Bratwurst.
Dulce De Leche 7 Desserts (Dulce De Leche)
  • 34% DV (22g) Fat per cup
  • Calories: 958 | Weight: 304g (10.7oz)

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.

Nutrition Facts for Dulce de Leche.
Salad Dressings 8 Salad Dressing
  • 29% DV (19g) Fat per 2fl oz
  • Calories: 188 | Weight: 59g (2.1oz)
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.

Nutrition Facts for McDonalds Creamy Ceasar Dressing.
Raw lamb with fat 9 Animal Fat (Lard)
  • 20% DV (13g) Fat per tblsp
  • Calories: 115 | Weight: 13g (0.5oz)
Choose plant oils high in omega 3 fats over animal fats. Fish oils are also ok.

Nutrition Facts for Lard.
Hydrogenated Fat 10 Transfats (Margarine)
  • 18% DV (11g) Fat per tblsp
  • Calories: 102 | Weight: 14g (0.5oz)
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.

Nutrition Facts for Margarine (Unsalted).

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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