Which foods are hydrogenated? A Comprehensive Guide

January 12, 2026 •

4 min read

According to the World Health Organization, industrially produced trans fat is responsible for over 278,000 deaths each year globally, highlighting the significant health impact of these modified fats. This statistic underscores the importance of understanding which foods are hydrogenated and how to avoid them for better health.

Quick Summary

This guide provides an overview of which foods contain hydrogenated oils, both partially (trans fats) and fully hydrogenated versions. It covers common sources like baked goods and fried foods, and explains how to decipher food labels to identify and avoid these fats.

Key Points

Hidden Sources: Many processed foods, especially baked goods and fried items, once contained partially hydrogenated oils.
FDA Ban: The use of partially hydrogenated oils (PHOs) in processed foods was banned by the FDA, significantly reducing their presence in the food supply.
Label Lingo: Always read the ingredients list for "partially hydrogenated oil"; however, be aware of the "0g trans fat" loophole, where small amounts can still exist.
Fully Hydrogenated: Fully hydrogenated oils are different from PHOs; they are saturated fats and do not contain trans fats, but still require moderate consumption.
Health Risks: Trans fats from PHOs raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol, increasing the risk of heart disease.
Natural Alternatives: Opting for whole foods and healthy, non-hydrogenated fats like olive or avocado oil is the best approach to avoid these unhealthy fats.

Understanding Hydrogenation in Foods

Hydrogenation is a chemical process that alters liquid vegetable oils into solid or semi-solid fats by adding hydrogen atoms. This process is used by food manufacturers to improve a product's texture, stability, and shelf life. However, the health implications of hydrogenated fats, particularly partially hydrogenated oils (PHOs) which create trans fats, have led to significant changes in the food industry. While the FDA banned the use of artificial PHOs in processed foods, it's still crucial for consumers to know where these fats might still be found in smaller quantities or in fully hydrogenated form.

The Partial vs. Full Hydrogenation Difference

Not all hydrogenated fats are the same. The distinction between partially and fully hydrogenated oil is key to understanding potential health risks.

Partially Hydrogenated Oils (PHOs): This process creates artificial trans fats, which are highly detrimental to cardiovascular health. These were once common in processed foods but have been largely phased out due to regulatory action.
Fully Hydrogenated Oils: This process completely saturates the oil, converting all double bonds to single bonds. This creates a saturated fat, which, while not containing trans fats, should still be consumed in moderation as part of a balanced diet.

Common Foods to Check for Hydrogenated Oils

Even with regulations in place, it's wise to be aware of the types of food products that have historically used—and may still contain—some form of hydrogenated fats.

Commercial Baked Goods: Cookies, crackers, cakes, pie crusts, and pastries often used vegetable shortening made from partially hydrogenated oils to achieve a desirable flaky or soft texture. While most recipes have been reformulated, always check the label, especially for older or smaller brands.
Fried Foods: Fast food items like french fries, fried chicken, and doughnuts cooked in deep fryers historically relied on PHOs for their long shelf life and stability. Many chains have switched to trans fat-free oils, but it's not universal.
Margarine and Shortening: Stick margarine and vegetable shortening were once prime examples of partially hydrogenated products. Modern versions now use fully hydrogenated oils blended with liquid oils to achieve the desired consistency.
Packaged Snacks: Microwave popcorn, potato chips, and pre-packaged crackers were common culprits. Small quantities might still exist in some products, so reading the ingredient list is essential.
Refrigerated Dough Products: Items like canned biscuits, cinnamon rolls, and frozen pizza dough often used PHOs for texture and shelf life. Again, modern reformulations are common, but label checking is necessary.
Non-Dairy Coffee Creamers: Many non-dairy creamers used partially hydrogenated oils for a smooth, creamy texture and prolonged shelf life. Healthier alternatives are widely available, so scrutiny of the label is important.

How to Identify Hydrogenated Fats on Labels

Knowing how to read a food label is your best defense against unwanted trans fats. The key is to look for specific language in the ingredients list.

"Partially Hydrogenated Oil": If you see this on a label, the product contains trans fats. However, due to the FDA ban, this is becoming very rare.
"Hydrogenated Oil" or "Fully Hydrogenated Oil": This indicates the presence of a saturated fat, not a trans fat. While better than trans fat, it's still a fat to consume in moderation.
The <0.5g Rule: The FDA allows companies to label a product as having "0g trans fat" if a single serving contains less than 0.5g. This is why eating multiple servings of such products can still lead to a significant trans fat intake over time.

Comparison Table: Partially vs. Fully Hydrogenated Oils


Feature	Partially Hydrogenated Oil (PHO)	Fully Hydrogenated Oil (FHO)
Trans Fat Content	High; contains artificial trans fats.	Negligible; contains no artificial trans fats.
Fatty Acid Profile	Contains both saturated and cis/trans unsaturated fatty acids.	Contains only saturated fatty acids.
Regulation	FDA-banned for processed foods.	Currently permitted for use in food manufacturing.
Consistency at Room Temp	Solid or semi-solid.	Very hard, typically blended with liquid oils to soften.
Primary Health Concern	Significantly increases risk of heart disease.	Saturated fat, should be consumed in moderation.

Conclusion: Navigating the Food Aisle

While regulations have made it easier to avoid artificial trans fats, it's still up to the consumer to be diligent. Limiting processed and pre-packaged foods is the most effective way to reduce intake of hydrogenated oils. Opting for whole foods, using healthy cooking fats like olive oil or avocado oil, and carefully reading ingredient lists can help you make more informed and healthier decisions for your diet.

For more detailed information on trans fats and FDA regulations, you can visit the official FDA website.(https://www.fda.gov/food/food-additives-petitions/trans-fat)

Frequently Asked Questions

Partially hydrogenated oils (PHOs) contain harmful trans fats and were historically used in processed foods. Fully hydrogenated oils (FHOs), by contrast, are saturated fats and do not contain trans fats. The FDA banned PHOs, making FHOs a common replacement.

Not necessarily. The FDA allows a product to be labeled as '0g Trans Fat' if it contains less than 0.5 grams per serving. Consuming multiple servings can still add up to a notable amount of trans fat.

Baked goods like cookies and crackers, many fried foods from restaurants, stick margarines, vegetable shortening, and some pre-packaged snacks were common sources of partially hydrogenated oils.

Fully hydrogenated oils are a type of saturated fat. While they don't contain trans fats, they should still be consumed in moderation as part of a healthy diet, just like any other saturated fat source.

To avoid hydrogenated oils, use alternatives like butter, olive oil, or avocado oil for cooking. Focus on preparing meals from whole, unprocessed ingredients rather than relying on pre-packaged mixes or convenience foods.

Yes, partially hydrogenated oils (PHOs) are known to increase LDL ('bad') cholesterol and decrease HDL ('good') cholesterol, significantly raising the risk of heart disease.

Yes, small amounts of trans fats occur naturally in meat and dairy products from ruminant animals like cows and sheep. The health effects of these natural trans fats are not fully understood but are generally considered less harmful than industrially produced ones.