The Unholy Trinity: Calories, Fat, and Salt
When determining what makes a takeaway meal unhealthy, three major culprits stand out: excessive calories, high levels of saturated and trans fats, and immense amounts of sodium. These elements are often packed into delicious but nutritionally poor options that are low in fiber and essential nutrients. Portion sizes also play a critical role, as many takeaway meals are significantly larger than a standard serving, leading to overconsumption of these harmful components.
The Takeaway Hall of Shame
While it's difficult to pinpoint a single worst option due to variations between vendors, certain meal types consistently rank as the most unhealthy. These are typically defined by their cooking methods, ingredients, and portion sizes.
- Deep-Fried Chicken Combos: These meals, which bundle deep-fried chicken with a side of fries and a sugary drink, are calorie bombs. The chicken itself is often battered and fried, soaking up excessive amounts of unhealthy oil. The combination pushes a single meal's calorie, saturated fat, and sodium content to levels that can equal or exceed a full day's worth.
- Stuffed-Crust and Meat-Laden Pizzas: While a simple pizza can be a decent meal, stuffed crusts and high-fat meat toppings like pepperoni and salami turn it into one of the most unhealthy choices. Research has shown pizzas can have some of the highest calorie and fat counts per portion among takeaways.
- Large Doner Kebabs: Often consumed late at night, a large doner kebab is laden with fatty meat, creamy sauces, and often comes with a side of chips. The average kebab can contain upwards of 2,000 calories and huge amounts of saturated fat and salt, contributing significantly to your total daily intake.
- Indian Creamy Curries and Fried Sides: While Indian food can be healthy, certain options are calorie-dense. Dishes like chicken korma, vindaloo, and fried sides like samosas and pakoras are particularly high in fat and calories due to their heavy, oil-based sauces and deep-fried preparation.
- Chinese Sweet and Sour Dishes: Many Chinese takeaway dishes, particularly those involving deep-fried battered meat and thick, sugary sauces, are high in both calories and salt. Egg fried rice is also a calorie-dense option due to the added oil.
Comparison of Unhealthy Takeaway Options
| Takeaway Type | Calorie Concerns | Fat Content | Sodium Level | Key Nutritional Issue |
|---|---|---|---|---|
| Stuffed Crust Pizza (Meat) | Very High (up to 1,900+ kcal for a large) | Very High (from cheese, processed meats, and crust) | High (processed meats, sauces) | Calorie density per portion |
| Large Doner Kebab | Very High (up to 2,000 kcal) | Very High (from fatty meat, sauces) | Very High (seasoned meat, sauces) | Excessive fat and sodium |
| Fried Chicken Combo | Very High (meal deal) | Very High (deep frying, accompanying fries) | High (processed chicken, seasoning) | Compounding unhealthiness with sides |
| Creamy Indian Curry | High (coconut milk, ghee-based sauce) | High (ghee, cream) | High (pre-made sauces) | Hidden fats and sugar in sauces |
| Chinese Sweet & Sour Chicken | High (sugar in sauce, fried batter) | Moderate-High (deep-fried meat) | High (sauces, seasoning) | High sugar and sodium in sauce |
Making Smarter Takeaway Choices
Avoiding the unhealthiest takeaway options doesn't mean you have to skip them entirely. Small, conscious changes can significantly reduce the negative impact on your health.
- Opt for Grilled, Not Fried: When ordering chicken, fish, or other meats, choose grilled, roasted, or steamed versions instead of battered or deep-fried.
- Choose Thinner Crusts and Fewer Toppings: For pizza, a thin-crust, vegetable-heavy pizza is a far better choice than a stuffed-crust version with processed meat.
- Control the Sauce: Ask for creamy or high-sodium sauces on the side to manage your intake. For kebabs, swap out creamy sauce for chili or lemon juice.
- Swap Your Sides: Replace fries or fried rice with healthier options like steamed rice, plain vegetables, or a side salad. This simple change can cut hundreds of calories and grams of fat.
- Rethink Meal Deals: The 'deal' is often what makes the meal so unhealthy by bundling a high-calorie main with sugary drinks and fatty sides. Order à la carte to avoid the extra calories.
Conclusion
While a definitive answer to what is the most unhealthiest takeaway is complex and varies, the worst culprits consistently combine deep-fried ingredients, high-fat sauces, processed meats, and oversized portions. The combination of excessive calories, saturated fats, and sodium found in dishes like large stuffed-crust pizzas, deep-fried chicken combos, and creamy Indian curries presents significant health risks. However, by making informed choices—opting for grilled over fried, controlling sauces, and picking healthier sides—you can enjoy takeaway food occasionally without derailing your health goals. Focusing on ingredients, cooking methods, and portion size is key to navigating the world of takeaway in a healthier way. For further reading, consult nutritional guidelines and resources like those provided by the American Heart Association.
