What is the most unhealthy takeaway food?

According to a 2024 study, over 75% of popular takeaway and restaurant meals were found to be nutritionally unbalanced, highlighting the need to understand what is the most unhealthy takeaway food. While a single 'worst' item can be hard to pinpoint, some meal types consistently rank higher in calories, fat, and sodium across many establishments.

Quick Summary

Analyzing different popular takeaway meal types reveals which ones are consistently high in calories, unhealthy fats, and sodium. The article provides a nutritional comparison of common culprits, detailing why they pose health risks. It also offers practical advice for making better choices when ordering takeout.

Key Points

• Pizza frequently leads in calories and fat: When consumed in large portions, especially with high-fat toppings, pizza can be one of the most calorie-dense takeaway options.

• Combos amplify health risks: Pairing a fatty main like a burger or fried chicken with large fries and a sugary drink dramatically increases overall calories, saturated fat, and sodium.

• High fat and salt are common culprits: Deep-frying and heavy seasoning are standard takeaway practices that contribute significantly to a meal's unhealthiness.

• Portion control is a major factor: Large portion sizes offered by many takeaway outlets encourage overeating, leading to excessive intake of unhealthy nutrients.

• Variability makes it hard to pinpoint one item: The 'most unhealthy' can change based on a specific establishment's recipes and portion sizes, though certain categories like loaded pizzas consistently fare poorly.

• Kebabs can contain significant trans fats: Some research highlights that kebabs, depending on how they are prepared, can be a source of high trans fat levels.

Dissecting the nutritional concerns of takeaway

Many popular takeaway options are notorious for their high content of saturated fats, sodium, and excessive calories, often resulting from preparation methods like deep-frying and the heavy use of processed ingredients. The danger lies not just in the ingredients themselves, but also in the large portion sizes, which can lead to significant overconsumption of calories and salt in a single sitting. This makes it difficult to pinpoint one single dish as the 'most unhealthy' because variations exist between restaurants and portion sizes, but certain categories consistently present a higher risk.

The usual suspects: A breakdown of common unhealthy takeaways

• Pizza: Often cited as one of the most calorie-dense takeaways, especially when a whole pizza is consumed. A single slice of a loaded pizza, such as pepperoni, can contain around 300 calories and significant sodium and saturated fat. With multiple slices, a meal can easily exceed the daily recommended limits for sodium and fat. The cheese, processed meat toppings, and thick, refined-carb bases contribute to this hefty nutritional profile.
• Burgers and fried chicken combos: A classic takeaway, a double cheeseburger paired with large fries and a soda can pack over 1,500 calories and well over a day's worth of sodium. The combination of deep-fried potatoes, fatty beef patties, processed cheese, and sugary drinks creates a perfect storm of unhealthy ingredients. Fried chicken, in particular, gets its unhealthy reputation from the high-calorie, deep-fried batter, and it is often served with fries and other calorific sides.
• Kebabs: While a kebab can sometimes offer leaner protein options, many versions are loaded with high-calorie, fatty meat, especially those made from minced lamb. The sauces are often creamy and high in fat, and they are typically served in large portions of bread, leading to an overall high-calorie and high-fat meal. Some research also indicates that kebabs can be high in trans fats.
• Chinese fried rice dishes: Although Chinese takeaway offers some healthier options, many fried rice and stir-fry dishes can contain excessive amounts of oil, sodium, and sugar. The use of sugary sauces and the frying process substantially increase the calorie count.

Comparison table: A nutritional look at different takeaways

Takeaway Type	Typical Calorie Count	Saturated Fat (High/Low)	Sodium (High/Low)	Other Notable Concerns
Loaded Pizza (whole)	2,000+ kcal	High	High	Excessive portion size
Double Cheeseburger Combo	1,500+ kcal	High	High	Sugary drinks add empty calories
Fried Chicken (Breast + Side)	500+ kcal (per breast)	High	High	Deep-fried batter adds fat and calories
Fatty Kebab	800+ kcal	High	High	Potential for high trans fat
Chinese Fried Rice	700+ kcal	Medium	High	High in oil, salt, and sometimes sugar
Indian Curry (Creamy)	800+ kcal	High	High	High in oil and salt

The components that make takeaway unhealthy

So, why do these meals consistently top the list of unhealthy foods? The answer lies in the specific preparation methods and ingredients common in the takeaway industry. Cooking with heavy oils is rampant, particularly deep-frying, which significantly increases the fat and calorie content of food. Excessive sodium is used liberally to enhance flavor, a practice linked to high blood pressure. Additionally, many takeaways rely on ultra-processed ingredients, which often contain hidden sugars, trans fats, and artificial additives that offer little nutritional value. Lastly, the sheer volume of food in a single takeaway portion is often more than an individual needs for one meal, promoting overeating.

Conclusion: A matter of choice and frequency

While a definitive answer to what is the most unhealthy takeaway food? is complex and depends heavily on specific preparation, the evidence suggests that certain meal categories like large, loaded pizzas, fried chicken combos, and fatty kebabs are frequent contenders for the unhealthiest options. The overarching theme is that highly processed, deep-fried foods with large portion sizes and excessive levels of salt, fat, and sugar pose the biggest risks to health. The key to mitigating these risks is not necessarily complete abstinence but moderation and informed choices. Opting for grilled chicken over fried, vegetable-rich dishes, and smaller portions can make a significant difference. Consumers can also make healthier 'fakeaway' versions at home, gaining control over the ingredients.

For more research on the specific nutritional content of popular restaurant and takeaway meals, including examples of particularly unhealthy options, you can refer to reports from reputable sources.

Frequently Asked Questions

Which takeaway meal has the most calories?

Meals with a combination of deep-fried items and sugary drinks, like a large burger, fries, and a fizzy drink combo, can easily exceed 1,500 calories. A whole loaded pizza can also be extremely high in calories, often surpassing 2,000.

Why is takeaway food generally considered unhealthy?

Takeaway food is often high in fat, salt, and sugar due to cooking methods like deep-frying, large portion sizes, and the use of processed ingredients. These factors contribute to excessive calorie intake and an unbalanced nutrient profile.

Are kebabs a healthier takeaway option?

Not always. While some kebabs use grilled meat, many are made with high-fat meat, fatty sauces, and large portions of bread, resulting in a high-calorie and high-fat meal. Some research also suggests they can be high in trans fats.

What's wrong with deep-fried takeaway food?

Deep-frying food significantly increases its fat and calorie content. The batter itself adds calories, and the high temperatures and oil usage make the food dense in unhealthy fats, including saturated and trans fats.

How can I make a takeaway meal healthier?

You can make healthier choices by opting for grilled over fried options, choosing vegetable-rich dishes, asking for sauce on the side, reducing portion sizes, or swapping side dishes like fries for a salad. Making your own 'fakeaway' at home is another great option.

Is Chinese takeaway unhealthy?

It depends on the dish. While Chinese takeaway offers some healthier choices, many popular items like fried rice and dishes with sweet, sugary sauces can be very high in calories, oil, and salt. Boiled rice is a healthier alternative to fried rice.

Why is pizza so often listed as one of the unhealthiest options?

Pizza is often cited as unhealthy due to its high-calorie density, especially when topped with processed meats and excessive cheese. A typical meal of multiple slices can push a person over their daily recommended limits for sodium, saturated fat, and calories.