What Percent of Our Food is Processed? Understanding the American Diet

December 5, 2025 •

4 min read

According to recent Centers for Disease Control and Prevention (CDC) data, over 55% of the average American's calories come from ultra-processed foods. This high consumption is a major point of concern for health experts and consumers alike, highlighting the need to understand just what percent of our food is processed.

Quick Summary

An analysis of recent dietary data reveals that a significant portion of daily caloric intake, especially in the US, is dominated by ultra-processed foods. This trend has significant health implications, prompting a closer look at modern dietary patterns and how processing impacts our food supply.

Key Points

High Consumption: In the US, over 55% of daily calories for adults and 60%+ for children come from ultra-processed foods.
NOVA Classification: Foods are categorized into four groups based on their level of processing, from minimally processed to ultra-processed.
Health Risks: High intake of ultra-processed foods is linked to obesity, diabetes, heart disease, and mental health issues.
Nutrient Poor: These foods are often high in sugar, salt, and unhealthy fats, but low in essential nutrients and fiber.
Conscious Choices: Prioritizing cooking at home, reading labels, and gradual swaps are key to reducing ultra-processed food intake.
Convenience Factor: The affordability and convenience of ultra-processed foods are major drivers of high consumption.

Defining Processed vs. Ultra-Processed Food

To understand the statistic that a large percentage of our food is processed, we first need to clarify the different levels of food processing. The NOVA classification system, developed by Brazilian epidemiologist Carlos Monteiro, provides a helpful framework for this. It sorts foods into four groups based on the nature, extent, and purpose of the industrial processes they undergo.

Group 1: Unprocessed or Minimally Processed Foods: These are whole foods in their natural state or with minimal alterations. Examples include fresh fruits and vegetables, meat, fish, and eggs.
Group 2: Processed Culinary Ingredients: These are substances derived from Group 1 foods through processes like pressing, refining, or milling. Examples are vegetable oils, sugar, and salt.
Group 3: Processed Foods: These are relatively simple products made by combining foods from the first two groups. They are usually recognizable as variations of the original ingredients. Examples include canned vegetables, simple cheeses, and freshly baked bread.
Group 4: Ultra-Processed Foods (UPFs): These are formulations made from a combination of industrial ingredients like high-fructose corn syrup, modified starches, and hydrogenated oils. They are designed to be convenient, highly palatable, and have a long shelf life. This category includes soft drinks, packaged snacks, and frozen dinners.

The Prevalence of Ultra-Processed Foods

Recent data paints a striking picture of ultra-processed food consumption in several countries. In the US, studies have shown that ultra-processed foods can account for nearly 60% of an adult's daily calorie intake, and even higher for children. In other high-income countries like the UK, the numbers are similarly elevated. This pattern is a relatively recent development, driven by factors like convenience, marketing, and the lower cost of many ultra-processed products compared to whole foods.

The Health Implications of a Highly Processed Diet

A diet dominated by ultra-processed foods is associated with numerous adverse health outcomes. These foods are often high in salt, sugar, and unhealthy fats while being low in essential nutrients like fiber, vitamins, and minerals. The combination of these factors can lead to significant health problems.

Impact on Weight and Metabolic Health

Studies have shown a strong link between high ultra-processed food consumption and weight gain. One study, for instance, found that participants on an ultra-processed diet consumed more calories and gained more weight than those on a minimally processed diet. The high palatability and low satiety of these foods contribute to overconsumption. This, in turn, increases the risk of metabolic syndrome, obesity, type 2 diabetes, and cardiovascular disease.

Risk of Chronic Diseases

Beyond weight, research points to broader health concerns. A meta-analysis in The BMJ confirmed strong links between UPF intake and conditions like cardiovascular disease, mental health disorders, and certain types of cancer. The potential health impacts of ultra-processed foods go beyond simply their high sugar and fat content; the additives and changes in food structure may also play a role.

Lists of Processed Foods

Common Ultra-Processed Foods

Packaged snacks (chips, cookies, candy bars)
Sodas and sweetened beverages
Pre-packaged frozen meals
Hot dogs, deli meats, and nuggets
Sweetened breakfast cereals
Instant noodles and soups

Common Minimally Processed Foods

Fresh fruits and vegetables
Lean meats and fish
Eggs
Whole grains like oats and brown rice
Dried beans and lentils
Nuts and seeds

Comparison Table: Ultra-Processed vs. Minimally Processed Diets


Feature	Ultra-Processed Diet	Minimally Processed Diet
Satiety	Lower satiety due to lack of fiber and altered food matrix.	Higher satiety from fiber, protein, and intact food structure.
Nutrient Density	Lower in vitamins, minerals, and fiber; higher in salt, sugar, and unhealthy fats.	Higher in essential nutrients, fiber, and healthy fats.
Convenience	High convenience; often ready-to-eat or ready-to-heat.	Requires more preparation and cooking time.
Cost	Can be cheaper per calorie, especially with marketing and scale.	Can be more expensive, requiring more prep time and perishables.
Health Impact	Increased risk of obesity, heart disease, diabetes, and other chronic conditions.	Associated with a lower risk of chronic diseases and better overall health.
Ingredients	Long lists of industrial additives, preservatives, and flavorings.	Simple, recognizable ingredients in their natural state.

How to Reduce Your Reliance on Processed Foods

Shifting away from a diet high in processed foods requires conscious effort and planning. Here are several actionable strategies:

Prioritize Cooking at Home: Preparing your own meals gives you complete control over ingredients, allowing you to focus on whole, minimally processed foods.
Meal Prep: Dedicate time each week to prepare components for meals, such as chopping vegetables or pre-cooking grains. This mimics the convenience of processed foods while using healthier ingredients.
Read Labels Carefully: Be mindful of ingredients lists. A long list of unpronounceable ingredients is a strong indicator of an ultra-processed product. Focus on whole, recognizable ingredients.
Shop the Perimeter: Most grocery stores place whole, minimally processed foods (produce, meat, dairy) along the perimeter. The inner aisles typically house the most highly processed items.
Gradual Reduction: Instead of a drastic diet change, make small, sustainable swaps. Replace sugary soda with sparkling water, or packaged snacks with fresh fruit and nuts.

Conclusion

The answer to the question "what percent of our food is processed" is complex, but the data clearly indicates that ultra-processed foods make up a staggering and concerning proportion of the modern diet, especially in Western countries. While not all processing is inherently bad—many processed foods like pasteurized milk or canned vegetables play an important role in food safety and accessibility—the dominance of ultra-processed foods is a significant public health issue. By understanding the different levels of food processing and making intentional, mindful dietary choices, consumers can actively work to reduce their reliance on these products and prioritize a healthier, more nutrient-dense diet. For more information on the health effects of ultra-processed foods, consider the NIH's review of the topic(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6410904/).

Frequently Asked Questions

Processed foods are made by combining minimally processed foods with added ingredients like salt or sugar (e.g., canned beans or simple bread). Ultra-processed foods are more complex, industrial formulations that often contain additives like flavorings, colors, and emulsifiers and bear little resemblance to whole foods.

Ultra-processed foods are often energy-dense and low in nutrients. They are typically high in unhealthy fats, added sugars, and sodium, and low in fiber. Their high palatability can lead to overeating and is linked to increased risks of chronic diseases like obesity, diabetes, and heart disease.

No, not all food processing is bad. Minimally processed foods, like frozen vegetables or pasteurized milk, undergo processing for safety, preservation, and convenience while retaining their nutritional value. The term 'processed' covers a wide range of changes, some of which are beneficial.

Common examples include packaged snacks (chips, cookies), sodas, sugary drinks, pre-packaged frozen dinners, hot dogs, and sweetened breakfast cereals.

To reduce intake, focus on home-cooked meals, prioritize whole foods like fruits, vegetables, and lean proteins, and carefully read ingredient labels. Making gradual, sustainable swaps rather than drastic changes is often more effective.

Some studies suggest that ultra-processed foods may have addictive properties. Their high combination of sugar, salt, and fat, coupled with their palatability, can trigger reward pathways in the brain, similar to addictive substances.

Yes, research has linked high consumption of ultra-processed foods with an increased risk of mental health conditions such as anxiety and depression. The exact mechanisms are still being studied, but poor nutritional quality and inflammation may play a role.