What is Considered Junk Food?: An Expert's View on Nutrients, Health, and Diet

October 20, 2025 •

4 min read

According to a 2023 study by NYU and Tufts, junk food accounts for approximately 15% of the caloric intake in the United States alone. This high-calorie, low-nutrient food is a major contributor to rising rates of obesity and chronic disease, making it crucial to understand exactly what qualifies as "junk food" and how to identify it in your daily diet.

Quick Summary

Junk food is a term for energy-dense, nutrient-poor items high in fat, salt, or sugar. It includes ultra-processed snacks, fast food, and sugary drinks that lack essential fiber, vitamins, and minerals. Frequent consumption is linked to significant health risks and can contribute to weight gain and chronic illnesses.

Key Points

Definition: Junk food is high in calories, unhealthy fats, sugar, and salt, while being low in essential nutrients like fiber, vitamins, and minerals.
Processing: Ultra-processed foods, which have been heavily altered with additives, are often considered junk food.
Identification: Reading food labels for high saturated fat, sodium, and added sugars in the first few ingredients is crucial.
Health Risks: Excessive junk food consumption is linked to weight gain, obesity, type 2 diabetes, and heart disease.
Better Choices: Opting for whole, unprocessed foods like fruits, vegetables, and lean proteins is a healthier alternative.
Awareness: Be mindful of misleading marketing claims like 'low-fat' or 'light,' and always check the nutrition panel for accurate information.

Defining Junk Food: Beyond the Basics

The term “junk food” was popularized in 1972 by Michael Jacobson, the director of the Center for Science in the Public Interest, to raise awareness about foods with high caloric value and low nutritional benefit. Fundamentally, junk food is any food or drink that provides a significant number of calories but offers very little in the way of essential nutrients, such as fiber, vitamins, or minerals.

It is often heavily processed, laden with refined sugars, unhealthy saturated and trans fats, and excessive sodium. While minimally processed foods like canned vegetables can still be nutritious, junk food and ultra-processed foods go through multiple industrial processes that add preservatives, artificial flavors, and colors while stripping away natural fiber and nutrients. These characteristics are what truly define a food as "junk."

A Closer Look at Common Examples

Junk food isn't just limited to the obvious culprits. A wide range of products fall into this category due to their poor nutritional profile. Some of the most common examples include:

Sugary drinks: This includes sodas, sports drinks, energy drinks, and fruit juices that often contain high amounts of added sugar.
Fast food: Items like hot chips, burgers, and pizza from fast-food chains are typically high in unhealthy fats and sodium.
Processed snacks: Chips, crisps, and muesli bars often contain high levels of fat and salt.
Sweets and desserts: Cakes, biscuits, cookies, chocolate, and candies are packed with refined sugar and saturated fat.
Processed meats: Products like bacon, ham, and salami contain preservatives and high sodium content.
Pre-packaged meals: Many ready-to-eat meals are high in sodium and preservatives to extend their shelf life.

The Health Consequences of a Junk Food Diet

Regularly consuming junk food can have profound negative effects on your health, both in the short and long term. The high fat, sugar, and salt content contributes to numerous health problems:

Obesity and Weight Gain: The high caloric density and low fiber content lead to overeating and fat accumulation.
Type 2 Diabetes: Repeated spikes in blood sugar from high-sugar foods can increase insulin resistance over time.
Cardiovascular Disease: High saturated and trans fat intake raises LDL ("bad") cholesterol levels, while excessive sodium contributes to high blood pressure.
Digestive Issues: A lack of dietary fiber can lead to constipation and other digestive problems.
Mental Health: Studies have linked junk food consumption to an increased risk of depression, mood swings, and cognitive impairment.
Addiction: The combination of sugar and fat can activate the brain's reward pathways, making these foods hard to resist and potentially addictive.

Decoding the Label: How to Identify Junk Food

Becoming a savvy consumer requires a careful examination of food labels. Here’s what to look for when trying to identify junk food:

Ingredient List: Ingredients are listed in descending order by weight. If sugar, saturated fat, or salt appear in the first few ingredients, the product is likely not a healthy choice.
Nutrient Panel: Check the "per 100g" column for key nutrients. Healthdirect offers specific guidelines: saturated fat below 3g, total fat below 10g, sodium below 400mg, and added sugar below 15g per 100g.
Hidden Sugars: Be wary of multiple names for sugar, such as corn syrup, maltose, dextrose, and fruit juice concentrate.
Misleading Claims: Don't be fooled by marketing terms like "low-fat" or "sugar-free". A "light" product might refer to color or taste, not calorie content. Always check the nutrition facts. For more on navigating food labels, resources like the Better Health Channel provide excellent guides.

Junk Food vs. Healthy Food: A Comparison

To highlight the stark contrast, here is a comparison of typical characteristics:


Feature	Junk Food	Healthy Food
Nutrient Density	High calories, low essential nutrients (fiber, vitamins, minerals)	High essential nutrients, adequate calories
Processing Level	Often heavily or ultra-processed	Minimally processed or whole
Key Ingredients	Added sugars, unhealthy fats, and sodium	Whole grains, lean proteins, fruits, vegetables, healthy fats
Flavor	Designed to be hyper-palatable and addictive	Natural, varied flavors from whole ingredients
Energy Release	Provides a rapid, short-term energy spike	Provides sustained energy throughout the day
Long-Term Effects	Increases risk of obesity and chronic diseases	Supports long-term health and well-being

Conclusion

Understanding what is considered junk food is the first step toward making healthier dietary choices. It’s not just about avoiding fast-food restaurants; it involves being aware of the nutritional characteristics of the foods we consume, particularly their high content of unhealthy fats, added sugars, and salt, and their lack of essential nutrients. By learning to read food labels and recognizing the common culprits, you can regain control of your diet and mitigate the long-term health risks associated with overconsumption. While moderation is key, prioritizing whole, unprocessed foods and making informed choices is a significant step toward fostering a healthier lifestyle.

Frequently Asked Questions

The main difference lies in their nutritional composition. Healthy food is nutrient-dense, providing vitamins, minerals, and fiber, while junk food is energy-dense but nutrient-poor, with high levels of sugar, salt, and unhealthy fats.

Yes, not all processed foods are junk food. Minimally processed foods, like frozen vegetables or canned legumes, retain their nutritional value. The term 'junk food' usually refers to ultra-processed items with added artificial ingredients and low nutritional content.

You can reduce your intake by planning meals and snacks in advance, reading food labels carefully, staying hydrated with water, and finding healthy alternatives to your favorite junk foods.

Some breakfast cereals, seemingly healthy muesli bars, and many sweetened yogurts can be surprisingly high in added sugar and low in nutritional value, placing them in the junk food category.

Regular consumption of junk food can negatively impact mental health by causing rapid spikes and crashes in blood sugar, which can lead to fatigue, irritability, and potentially increase the risk of depression.

Yes, occasional consumption of junk food is generally acceptable. The key is to practice moderation and ensure your overall diet is balanced and rich in nutrient-dense foods.

To avoid junk food, check the nutrition panel for high levels of saturated fat, sodium, and added sugars, particularly in the 'per 100g' column. Also, scrutinize the ingredient list for hidden forms of sugar and complex additives.