What is the most unhealthy food in the United States?

December 28, 2025 •

6 min read

According to a recent CDC report, over 55% of the total calories consumed by Americans over the age of one come from ultra-processed foods. While there is no single item that can be crowned the most unhealthy food in the United States, several classes of products consistently top the list for their detrimental effects on health due to high levels of sugar, sodium, and unhealthy fats.

Quick Summary

The most unhealthy foods in the US are highly processed items, such as sugary beverages, processed meats, and certain fast foods, which lack essential nutrients while containing excessive calories, fats, and sodium.

Key Points

The 'Most Unhealthy' is a Category: There is no single food item that is the most unhealthy; instead, the title belongs to the category of ultra-processed foods, which dominate the American diet.
High Caloric Intake from Ultra-Processed Foods: Over 55% of an average American's total calories come from ultra-processed foods, contributing to rising rates of chronic disease.
Sugary Beverages are Major Culprits: Drinks laden with sugar and high-fructose corn syrup are particularly harmful, providing empty calories that contribute to obesity and insulin resistance without satisfying hunger.
Processed Meats Pose Cancer Risk: Items like hot dogs, bacon, and deli meats are high in sodium, unhealthy fats, and preservatives, with the World Health Organization classifying them as carcinogenic.
Deep-Frying Adds Toxic Compounds: The high-temperature cooking of deep-fried foods can create toxic chemical compounds linked to chronic inflammation and disease.
Mindful Consumption is Key: Making conscious choices by reading labels, cooking at home, and limiting sugary drinks are effective strategies for reducing intake of unhealthy foods.
Some Restaurant Items are Hidden Calorie Bombs: Certain appetizers and oversized desserts at chain restaurants can contain an entire day's worth of calories and unhealthy fats.

The Rise of Ultra-Processed Foods

In today's fast-paced society, convenience often takes precedence over nutrition. Ultra-processed foods, which include ready-to-eat meals, snacks, and sugary drinks, are designed to be cheap, convenient, and highly palatable. However, this convenience comes at a significant health cost. These foods are typically industrial formulations made from processed food substances—oils, fats, sugars, and starches—and contain little to no whole food. Additives like flavorings, emulsifiers, and artificial colors are used to enhance taste and appearance, making them hyper-addictive.

A recent CDC report highlighted that these foods constitute more than half of the average American's caloric intake. For children and adolescents, the numbers are even more alarming, with up to 62% of their calories coming from ultra-processed items. The excessive consumption of these products has been linked to a variety of chronic health issues, including obesity, type 2 diabetes, and cardiovascular disease.

Contenders for the Unhealthiest Food Title

Several categories of food are consistently identified as highly unhealthy due to their nutritional profile. While singling out one food is difficult, these groups represent the worst offenders.

Sugary Beverages: These include sodas, sweetened fruit juices, and energy drinks. A large White Chocolate Mocha Frappuccino from Starbucks, for instance, contains over 500 calories and 64 grams of sugar. Research has shown that liquid calories do not trigger the same fullness signals as solid foods, leading to excessive consumption. Excess fructose, a primary component in these drinks, is linked to insulin resistance, increased belly fat, and a higher risk of heart disease.

Processed Meats: Hot dogs, bacon, salami, and other deli meats are not only high in sodium and saturated fats but also contain nitrate preservatives. The World Health Organization has classified processed meats as a carcinogen due to compelling evidence linking their consumption to an increased risk of colorectal cancer. A Harvard study found that regular consumption of processed meat dramatically increases the risk of heart disease and type 2 diabetes.

Deep-Fried Foods: French fries, fried chicken, and doughnuts are staples of American fast food culture. Deep-frying food at high temperatures in unhealthy oils can produce toxic chemical compounds and advanced glycation endproducts (AGEs), which are associated with chronic inflammation and disease. A large order of Arby's Curly Fries, for example, contains 650 calories, 35 grams of fat, and 77 grams of carbs.

High-Calorie Restaurant Appetizers: Some chain restaurant appetizers can contain an entire day's worth of calories and unhealthy fats. The Outback Steakhouse Bloomin' Onion, for instance, delivers a shocking 1,954 calories, 154 grams of fat (including trans fat), and 122 grams of carbs. These items are often shared, but even a portion contributes significantly to an unhealthy meal.

The Health Impact: A Closer Look

The health risks associated with a diet high in ultra-processed foods are well-documented. Consuming these items regularly can lead to:

Obesity: The high caloric density and low nutritional value contribute to weight gain.
Cardiovascular Disease: High levels of sodium, saturated fat, and trans fats raise bad cholesterol (LDL) and blood pressure, increasing the risk of heart disease and stroke.
Type 2 Diabetes: The high sugar content leads to insulin resistance and impaired blood sugar control.
Cancer: Processed meats, in particular, have been classified as carcinogenic.
Poor Mental Health: Some research suggests links between ultra-processed food consumption and mental health issues like depression and anxiety.

Comparison Table: Unhealthy vs. Healthier Alternatives


Feature	Ultra-Processed Food (e.g., Fast Food Burger)	Minimally Processed Food (e.g., Homemade Turkey Burger)
Ingredients	Long list of additives, preservatives, artificial flavors, and fillers.	Simple, whole food ingredients like ground turkey, whole wheat bun, and fresh vegetables.
Nutrient Density	Low; often called “empty calories”.	High; retains natural vitamins, minerals, and fiber.
Added Sugar	Often contains high-fructose corn syrup and other added sugars.	Little to no added sugar.
Sodium Content	Very high; used as a flavor enhancer and preservative.	Much lower; flavor comes from natural spices and seasonings.
Healthy Fats	High in saturated and trans fats.	Higher in healthy unsaturated fats.

Navigating a Better Path

While the American food landscape is saturated with unhealthy options, making healthier choices is possible. Understanding what makes certain foods detrimental to health is the first step.

Read Labels: Pay close attention to ingredients lists, especially for added sugars, sodium, and trans fats. Opt for foods with fewer, simpler ingredients.
Cook at Home: Preparing meals from whole, fresh ingredients gives you complete control over what goes into your food.
Mindful Indulgence: Enjoying favorite junk foods in moderation and with smaller portions is key to maintaining a balanced diet.
Stay Hydrated: Replace sugary drinks with water, herbal teas, or fruit-infused water to reduce your intake of liquid calories and high-fructose corn syrup.
Choose Better Snacks: Opt for whole food snacks like fruits, nuts, seeds, or yogurt instead of packaged chips, pretzels, and cookies.

Conclusion

While definitively naming the most unhealthy food in the United States is a complex issue, the true culprits are not single items but the broader categories of ultra-processed foods—including sugary drinks, processed meats, and certain restaurant items. These foods, characterized by high levels of sugar, sodium, and unhealthy fats, are low in essential nutrients and have been directly linked to the country's rising rates of obesity and chronic disease. By understanding the dangers of ultra-processing and making conscious choices to limit these items, Americans can take significant steps toward reclaiming their health.

Resources for Further Reading

Junk Food Intake Among Adults in the United States: This study, published by the National Institutes of Health, examines the impact of junk food on the US population based on Chilean criteria for unhealthy foods.
Processed and Ultraprocessed Foods: Examples and Health Risks: U.S. News & World Report breaks down the differences between processed and ultra-processed foods and their associated health risks.
Health Risks of Eating Ultra-Processed Foods: A news article from the Air Force Materiel Command summarizing the health complications of ultra-processed foods, including cardiovascular disease, cancer, and obesity.

Key Takeaways

No Single "Most Unhealthy Food": The title is not held by one food but by categories of ultra-processed items consistently high in sugar, salt, and unhealthy fats.
The Ultra-Processed Majority: Over half of all calories consumed by Americans come from ultra-processed foods, and this number is even higher for children.
Major Offenders: Sugary beverages, processed meats, deep-fried fast foods, and oversized restaurant appetizers are among the worst culprits.
Significant Health Risks: A diet high in these foods increases the risk of obesity, heart disease, type 2 diabetes, and certain cancers.
Conscious Choices Matter: Limiting consumption of these items and opting for whole, minimally processed foods can lead to better long-term health outcomes.
Avoid Liquid Candy: Sugary drinks are a particularly insidious form of junk food, contributing excess calories and fructose without promoting satiety.
Processed Meats are Carcinogenic: The World Health Organization has classified processed meats as a definite cause of cancer.

FAQs

Q: Is there any one food that is considered the most unhealthy? A: No single food can be definitively called the most unhealthy. The term refers more to categories of ultra-processed, calorie-dense foods that contain high levels of added sugar, unhealthy fats, and sodium, and are low in nutritional value.

Q: What are ultra-processed foods? A: Ultra-processed foods are industrial formulations made with processed food substances (oils, fats, sugars, starches) and often contain additives like flavorings, emulsifiers, and artificial colors to be hyper-palatable and extend shelf life.

Q: How much of the average American diet is made up of ultra-processed foods? A: According to recent CDC data, over 55% of the total calories consumed by Americans come from ultra-processed foods. For younger people, this percentage is even higher.

Q: What are the main health risks associated with eating too much ultra-processed food? A: A high intake of ultra-processed foods is linked to a higher risk of obesity, cardiovascular disease, type 2 diabetes, poor mental health, and certain types of cancer.

Q: Are all processed foods bad for you? A: Not all processed foods are bad. The key distinction is between minimally processed and ultra-processed foods. Minimally processed foods, like canned beans or pasteurized milk, can be part of a healthy diet, while ultra-processed foods offer little nutritional value and should be limited.

Q: How can I reduce my consumption of ultra-processed foods? A: You can start by reading food labels, opting for whole and minimally processed ingredients, cooking more meals at home, and choosing water over sugary drinks. Replacing high-sodium snacks with healthier alternatives is also effective.

Q: Why are sugary drinks considered so unhealthy? A: Sugary beverages are high in added sugar, often high-fructose corn syrup, and provide liquid calories that don't satisfy hunger, leading to overconsumption. Their high fructose content is linked to insulin resistance and heart disease.

Frequently Asked Questions

The most unhealthy food is not a single item but rather the broad category of ultra-processed foods. This includes sugary drinks, processed meats, fast food items like fries and fried chicken, and baked goods loaded with artificial ingredients, sugar, and unhealthy fats.

According to recent CDC reports, approximately 55% of the total calories consumed by the average American come from ultra-processed foods. This figure is even higher for children and adolescents.

Sugary beverages are particularly unhealthy because they contain high levels of added sugar, often in the form of high-fructose corn syrup. They provide calories without promoting satiety, and excess fructose is linked to insulin resistance, increased belly fat, and a higher risk of heart disease.

Yes, processed meats are considered highly unhealthy. They are high in sodium, saturated fats, and nitrate preservatives. The World Health Organization has classified them as a carcinogen, linking their consumption to an increased risk of colorectal cancer.

Healthy processed foods, like canned vegetables or whole-wheat pasta, are minimally altered and retain their nutritional value. Unhealthy ultra-processed foods have been heavily modified with additives, preservatives, and are often high in sugar, sodium, and unhealthy fats. Reading the ingredients list is crucial.

To reduce your intake, focus on cooking at home with fresh, whole ingredients, replace sugary drinks with water or tea, choose whole foods for snacks instead of packaged goods, and practice moderation when consuming fast food or restaurant meals.

Yes, unhealthy foods can be consumed occasionally and in moderation as part of a balanced diet. The goal is to limit frequent consumption, manage portion sizes, and prioritize overall intake of nutrient-dense, whole foods.