What Is the Unhealthiest Takeaway? A Deep Dive into Nutrition Diets

According to a 2024 study, more than 75% of popular takeaway and restaurant food is considered unhealthy, packed with excessive fat and salt. This raises a critical question for many looking to make better choices: what is the unhealthiest takeaway you can order? The truth is, pinpointing a single worst offender is challenging due to the high variability in preparation, ingredients, and portion sizes.

Quick Summary

Exploring which takeaways are the most nutritionally poor and the factors contributing to their high calorie, fat, and sodium content. Compare common takeaway types and learn how to navigate menus for healthier options.

Key Points

• Deep-Fried is Worst: Deep-frying, a common cooking method for many takeaways, adds excessive calories, fat, and potentially harmful compounds to food.

• High-Calorie Contenders: Thick-crust, meat-loaded pizzas and creamy, oil-based curries are consistently among the highest in fat and calories.

• Sodium and Trans Fats: Many processed takeaway meats and sauces are high in sodium and trans fats, which significantly increase the risk of heart disease.

• Portion Size Matters: Takeaway meals are often served in large portions, encouraging overconsumption and contributing to excess calorie intake and weight gain.

• Make Smarter Swaps: Healthier takeaway alternatives exist within every cuisine, such as choosing grilled meats, tomato-based sauces, and asking for extra vegetables.

Dissecting the 'Unhealthiest' Takeaway

Determining the definitive unhealthiest takeaway is complex because nutritional content can vary drastically between restaurants and even between different versions of the same dish. For example, a home-cooked pizza with a thin base and fresh vegetables is far healthier than a large, thick-crust, meat-loaded version from a chain. However, certain types of takeaway consistently stand out for their poor nutritional profile, dominated by high levels of saturated fats, trans fats, sodium, and calories. The core issues often stem from cooking methods like deep-frying and the use of creamy, salty sauces, paired with minimal vegetables and fiber.

The Most Likely Culprits

Several takeaway cuisines regularly compete for the title of the least healthy:

• Pizza: Especially large, deep-pan pizzas with stuffed crusts and multiple processed meat toppings like pepperoni. When topped with excessive cheese and served with high-calorie dipping sauces, a single meal can exceed a person's recommended daily intake for calories, fat, and salt. Research shows pizza is often the highest in energy density and fat per 100g compared to other takeaways.
• Deep-Fried Chicken: Chicken pieces coated in a thick, fatty batter and deep-fried absorb a significant amount of oil. This process spikes the calorie and fat content, making it a poor nutritional choice, especially when paired with chips and creamy, high-calorie sides like coleslaw.
• Indian Curries: Creamy curries such as korma, tikka masala, and passanda are often loaded with saturated fat from ghee or coconut milk. These are frequently accompanied by pilau rice and calorie-dense sides like naan bread, poppadoms, and bhajis, creating a very high-fat, high-calorie meal.
• Doner Kebabs: Often seen as a late-night treat, a large doner kebab is notoriously greasy and high in calories and trans fats, especially when drowning in fatty sauces like mayonnaise. The meat itself is processed and high in fat.
• Chinese Takeaway: While stir-fried dishes can be healthy, many popular Chinese options are deep-fried or served with sugary, salty sauces. Examples include deep-fried sweet and sour pork balls, fried rice, and prawn crackers, which contribute to high calorie, fat, and sodium levels.

Comparison of Common Unhealthy Takeaways

Takeaway Type	Primary Unhealthy Factors	High in...	Lower in...	Healthier Alternatives
Pizza (Deep Pan/Stuffed Crust)	High fat and salt from base, cheese, and toppings; large portion sizes.	Saturated Fat, Sodium, Calories	Vegetables, Fibre, Lean Protein	Thin base with vegetable and lean protein toppings.
Fried Chicken	Deep-fried batter absorbs excessive oil, high fat and calorie sauces.	Fat, Calories, Sodium	Fibre, Nutrients	Grilled or roasted chicken with a side salad.
Creamy Indian Curry	Cream/ghee/coconut milk-based sauces; high fat, often served with rich sides.	Saturated Fat, Calories	Healthy Fats, Vitamins	Tomato-based curries (Madras, Tandoori) with plain rice and vegetables.
Doner Kebab	Processed, fatty meat cooked in grease; high-fat sauces; large portions.	Trans Fats, Fat, Calories	Vegetables, Lean Protein	Shish kebab with pitta bread and extra salad.
Deep-Fried Chinese	Deep-frying increases calorie absorption; sweet and salty sauces.	Calories, Fat, Sodium, Sugar	Fresh Vegetables, Fibre	Steamed dishes, stir-fries with plenty of vegetables, plain boiled rice.

Health Risks Associated with Frequent Takeaway Consumption

Regularly choosing these high-fat, high-sodium takeaway options can significantly increase the risk of various chronic health problems. The key culprits behind these risks include:

• Obesity and Weight Gain: Takeaways are calorie-dense, often with portions larger than necessary. The high fat and sugar content leads to excess calorie intake, which, over time, contributes to weight gain and obesity.
• Heart Disease: High intake of trans fats and saturated fats, common in deep-fried and processed takeaway meals, can increase 'bad' LDL cholesterol and lower 'good' HDL cholesterol, raising the risk of heart disease and stroke. Excessive sodium intake also contributes to high blood pressure.
• Type 2 Diabetes: High consumption of fast food has been linked to insulin resistance, a precursor to type 2 diabetes. The combination of high-calorie intake, processed ingredients, and unhealthy fats negatively impacts blood sugar regulation.
• Harmful Compounds: Cooking at high temperatures, especially deep-frying, can produce harmful compounds like acrylamide. While more research is needed, some studies have linked high levels of acrylamide to an increased risk of certain cancers.

How to Make Healthier Takeaway Choices

For those who love the convenience of takeaway, making small, smart adjustments can significantly improve the nutritional value of your meal.

• Prioritize Grilled or Steamed: Opt for menu items that are grilled, steamed, or roasted instead of battered and deep-fried. This is a fundamental change that dramatically reduces fat and calories.
• Control Portion Sizes: Takeaway portions are often oversized. Consider ordering a smaller size, splitting a meal with a friend, or saving half for a later meal.
• Get Sauces and Dressings on the Side: Creamy or sugary sauces and dressings can add hundreds of calories and grams of fat. Asking for them on the side allows you to control how much you use.
• Boost the Veggies: Many takeaway meals lack adequate vegetable content. Ask for extra vegetables in your stir-fry or pizza, or order a side salad to balance the meal.
• Rethink Your Sides: Swap out common, unhealthy sides like chips, fried rice, or creamy pasta sauces for healthier alternatives. For example, choose steamed rice, plain chapattis, or a side salad.
• Stay Hydrated with Water: Avoid sugary soft drinks, milkshakes, and large, milky coffees. Choose water or sparkling water with lemon to stay hydrated without the added sugar.

The Verdict: The 'Unhealthiest' Contenders

While a definite 'winner' is impossible to name, deep-fried dishes, loaded pizzas, and creamy, rich curries are consistently among the most nutritionally poor options. Their high levels of saturated fat, sodium, and calories, coupled with oversized portions and minimal nutritional fiber, make them the key offenders. A large, meat-heavy deep-pan pizza is arguably a leading contender due to its very high-calorie density and fat content, especially when portion size is considered.

Conclusion

Understanding what makes takeaway unhealthy—primarily high levels of fat, salt, and calories from deep-frying and processed ingredients—empowers you to make smarter choices. No single meal can be deemed the absolute worst, as individual ingredients and preparation methods vary. However, consistently opting for grilled or steamed options, controlling portion sizes, and adding more vegetables can turn a potentially unhealthy takeaway into a balanced and enjoyable meal. It’s not about eliminating takeaway entirely, but about making informed, conscious decisions to protect your health in the long run.

Authority Link

Healthy Takeaway Tips - American Heart Association

Frequently Asked Questions

What is considered a high-calorie takeaway?

A high-calorie takeaway is typically a meal that is energy-dense, providing a large amount of calories in a relatively small volume. Examples include deep-fried chicken meals, large meat-lover's pizzas, and rich, creamy curries, especially when paired with high-calorie sides.

Are all Indian takeaways unhealthy?

Not all Indian takeaways are unhealthy. The nutritional content depends heavily on the dish. Creamy, coconut milk or ghee-based curries are high in fat, while tomato-based or tandoori dishes, particularly those with chicken, prawns, or vegetables, are much healthier options.

How can I reduce the salt in my takeaway meal?

You can reduce salt by asking for dishes with less sauce or a light sauce on the side, choosing plain rice over fried rice, and asking for no added salt on items like chips. Additionally, limit high-salt condiments like soy sauce.

What makes a doner kebab so unhealthy?

Doner kebabs are often considered unhealthy because they use fatty, processed meat cooked in grease, which is then served with high-fat sauces like mayonnaise. A healthier alternative is a shish kebab, which features whole cuts of grilled meat or fish.

Is deep-frying the main issue with takeaway food?

Deep-frying is a major contributor to the unhealthiness of many takeaways, as it significantly increases the fat and calorie content by making food absorb oil. However, other factors like oversized portions, rich sauces, and lack of fiber also play a crucial role.

Are there any healthy takeaway cuisines?

Yes, many cuisines offer healthier options. Look for cuisines that favor fresh, steamed, or grilled ingredients. For instance, some Vietnamese dishes like pho or rice paper rolls, or Japanese options like sashimi and edamame, can be very healthy.

What are trans fats and why are they dangerous in takeaways?

Trans fats are formed during industrial hydrogenation of vegetable oils and when oil is repeatedly heated to high temperatures, like in deep-frying. They raise 'bad' LDL cholesterol and lower 'good' HDL cholesterol, increasing the risk of heart disease.