The Top 27 Most Fattening Foods

I like a lot of the foods on this list. Unfortunately, it’s a list of the most fattening foods. All of them are high in calories, fat, carbs, sugar, or all of the above.

I think it’s important to know about them, because just being aware is half the battle. When you understand foods nutritional values, you can make better choices. And in the end, it’s all about choices.

I mean, come on lets be real. Should you never eat them again? Maybe. Should you be terrified of them? No.

You have choices. For some this means never eating them. For some this means moderation. For some this means occasional indulgence. You have to decide which works best for you.

When you get your nutrition sorted out, I recommend you have a look at my recommended training program for women <—

By: Keith McDuffee

1. French Fries

All of the bad, almost none of the good, and almost impossible to resist, French Fries are pretty close to being empty calories that cause and proliferate obesity. Should be eaten in moderation at best.

1 large order of McDonalds Fries =
• 487 calories
• 25 grams of fat
• 60 grams of carbs

Your Healthier Options:
• Baked sweet potato wedges
• Baked carrot sticks
• Baked potato chips

La Poutine2. Chili Cheese Fries and/or Poutine

Fries are bad enough by themselves, but, adding chili and cheese really puts the final nail on this coffin. In Quebec, poutine is made with french fries, topped with a light brown gravy-like sauce and cheese curds.

Massively fattening and bad for heart health.

One serving Del Taco Chili Fries =
• 670 calories
• 46 grams fat
• 15 grams of saturated fat

Your Healthier Option: Bowl of turkey chili with whole grain crackers.

3. Baked Sweets

By: vmiramontes

Cake, pie, donuts, cookies, cupcakes, oh my.

Empty calorie foods that are loaded with fat, sugar and starch and have no nutritional value. All major contributors to weight gain, obesity, heart disease and Type 2 diabetes because many people over indulge and eat way more of this food than they burn in one day.

Your Healthier Sweet Tooth Options:
• Fruit (lowest sugar is berries)
• Peanut butter on fruit
• Sweet rice cakes
• 1 Square Dark Chocolate
• Healthy Baking Options
• Unsweetened Apple Sauce & Cinnamon

onion rings4. Onion Rings

Another of my trans-fat soaked, fast food favorites that packs the obesity punch and with all the fat content is harmful for heart health too.

White Castle Onion Rings=
• 750 calories
• 39 grams of fat
• 6 grams saturated fat

Your Healthier Option:
Grill onions without the coating on a pan with a bit of Canola oil, they come out sweet, rich and delicious.

happy meal5. McDonalds Cheeseburger Happy Meal

There is not much happy here to report, I’m afraid.

Cheeseburger =

• 300 Calories
• 12 Grams Fat
• 6 grams Saturated Fat
• 680mg Sodium

Small French Fries =

• 230 Calories
• 11 Grams Fat
• 1.5 Grams Saturated Fat
• 160mg Sodium

Small Coke =

• 140 Calories
• 35 Grams Sugar

Grand Total For One Meal =

• 670 Calories
• 46 Grams Fat
• 7.5 Saturated Fat
• 35 Grams Sugar
• 840mg Sodium

From 1980 till 2012: The number of obese children in the US age 6 to 11 increased from 7% to 18%. Amongst adolescents age 12-19 years, from 5% to 21%.

1/3 of all US children were obese or overweight in 2012 and today 16.9% of all US kids are obese.

Healthier Options:

• Don’t buy Happy Meals for your kids.
• Order apple slices instead of fries with the meal.
• Swap the Coke for water or skim milk.

chicken wings6. Wendy’s Sweet and Spicy Boneless Wings

This dish has 3 days’ worth of the recommended daily sodium intake, plus it’s loaded with sugar and fat.

One Order =
• 550 calories
• 18 grams fat
• 27 grams sugar
• 2,530mg sodium

Most wings at restaurants are very fattening and loaded with extra calories and fat because they are covered in flour and butter and fried before the sauce comes on.

Healthier Option:

Make wings at home and control the ingredients for healthier and lower fat wings. Don’t fry them or use any coating except the hot sauce or any other sauce you wish you to use.

By: Sheila Scarborough

7. Pot Pies

The Trojan Horse of pies. Disguised as a Hearty, healthy meal, pot pie is loaded with fat and calories, and does little to compensate in terms of nutrition. And, with all the saturated fat it’s bad for heart health too.

Boston Market Chicken Pot Pie =

• 780 calories
• 47 grams fat
• 17 grams saturated fat

Your Healthier Option:

Chicken breast, side of vegetables and a whole grain bun.

8. Dunkin’ Donuts’ Coffee Cake Muffin

muffinThere is a belief out there that muffins are healthy, and healthier than donuts. Not.

Muffins are very fattening, major insulin triggers and are high on the Glycemic Index. They have massive calories, fat, sugar and carb counts, a lot of this is because they are usually quite large.

The Dunkin Donuts Coffee Cake muffin equals THREE glazed donuts:

• 620 calories
• 25 grams fat
• 7g saturated
• 54 grams sugar
• 93 grams carbs

Healthier Options:

• Bake your own with whole grain flour or Almond flour and Splenda instead of sugar.
• Choose sugar free and all bran products.
• Eat only a quarter or half portion. (good luck)

chicken nuggets9. Fried Chicken

Finger lickin’ good? Anything fried is fattening, period. Fried chicken is one of the worst because not only are you frying in oil, you are also frying an animal protein that has its own fat.

1 KFC Original Recipe Thigh:

• 290 Calories (more than 50% from fat)
• 21 Grams Fat
• 5 Grams Saturated Fat
• 100 MG Cholesterol
• 850 MG Sodium

Your Healthier Option: Choose Grilled Chicken Instead

alfredo10. Fettuccini Alfredo

This is one dish that is loaded with fat and a whole lot of calories, most of which are from fat. Mostly this is because of the cream sauce, butter and cheese that is used to make the sauce and also the pasta that is high in calories and carbs.

1 cup equals 28% of a 1500 daily calorie diet, plus 26% of fat and 37% of saturated fat daily allowances. Not to mention the cholesterol and carb counts.

• 415 calories
• 17.18 grams of fat
• 7.387 saturated fat
• 32 grams cholesterol
• 48 grams of carbs

When you add chicken, as in Chicken Fettuccini Alfredo the calories and fat increase even more.

Your Healthier Options:

• Choose whole grain pasta with marinara sauce instead.
• Add a lean protein to the marinara by using ground turkey or turkey meatballs.

Mac and Cheese11. Macaroni and Cheese

Another pasta dish that is loaded with fat and calories that can pack on the pounds.

One Example: Stouffer’s Mac And Cheese (1 cup) =
• 529 calories
• 25.7 grams of fat
• 10.6 grams of saturated fat

On top of that, mac and cheese is usually eaten as a side dish, so add the fat and calories from the main dish and it’s even worse.

To Make It Healthier:

Use whole grain pasta, skim milk/low fat cheese and mix in vegetables to improve the nutritional value.

12. Mashed Potatoes and Gravy

A really fattening dish that also has implications for heart health due to the gravy and butter that is made to make it.

1 Cup Serving=

• 280 calories (Most of the calories are from fat, which, is why they are so high)
• 12 grams of fat
• 7 grams of saturated fat
• 380 mg of cholesterol

Your Healthier Option: Try mashed cauliflower with fresh garlic and parmesan cheese.

biscuits13. Biscuits

Warm, fluffy and delicious, but, at a big weight gain price.

1 Medium Biscuit, Plain or Buttermilk:

• 186 calories
• 8 grams fat
• 25 grams carbs

Your Healthier Option:

Choose A Whole Grain Roll Instead! 100% whole grain bread products have less calories and a lot more fiber, counteracting the carb impact.

By: Jeff Gunn

14. Starbucks’ Double Chocolaty Chip Frappuccino Blended Crème with Whipped Cream

Loaded with calories, fat and sugar. 1/3 of daily fat and 50% of saturated fat daily allowance.

At 510 calories that’s 34% of a 1500 daily calorie diet from one drink.

16 Ounce Grande =

• 510 calories
• 19 grams fat
• 11 grams saturated fat
• 59 grams sugar
• 300mg sodium

Your Healthier Option: Plain ice coffee with artificial sweetener and skim milk.

15. Potato Chips

Another irresistable fried potato product that is a major culprit in obesity. And, when eaten with a soda chaser, or dip a double disaster.

Ruffles’ Cheddar & Sour Cream Potato Chips (1.5 ounce bag) =

• 240 calories
• 16.5 grams fat (17% of daily allowance)
• 345 mg sodium

Healthier Options For Crunchy Snacks

• Baked chips
• Rice cakes
• Whole grain crackers (lots of flavors available)

16. Canned Fruit In Heavy Syrup

Canned fruit in heavy syrup is loaded with added sugar, which, makes them much higher in calories than fresh fruit and a bad snack choice, especially for kids.

Healthier Options:

• Always choose fresh fruit.
• Choose fruit cocktail with no added sugar.

By: Cliff

17. Pizza Hut Meaty P’Zone

Unless you’re Michael Phelps, the US Olympic gold medal swimmer who burned off 5000+ calories daily while in training, eating a whole Meaty P’Zone is a really bad idea.

• 1,480 calories
• 66 grams of fat
• 3,680 mg sodium

Healthier Pizza Options:

• Choose whole grain crust and vegetarian toppings on pizza.
• Eat a small slice of pizza with a large salad.

18. Fruit Juice

Commercial fruit juices have a lot of sugar and are high in calories. Kool Aid is loaded with sugar.

Even fresh squeezed juice without added sugar is an issue because all fruit has natural sugars, but, when concentrated into juice you ingest a lot more than eating a piece of fruit.

Healthier Options: Vegetable juice or a piece of fresh fruit.

19. Crackers

Many crackers are high in fat and calories. Most people don’t eat just one, and they don’t eat them plain, they add cheese and other toppings that increase the calories and fat.

Always check the nutrition labels.

Healthier Options:

• Baked Cracker Products
• Whole Grain Products
• Reduced Fat

Healthy Brands:

• Kashi Crunchmaster
• Kashi Jingos
• Nabisco Wheat Thins Original
• Nabisco Triscuit Reduced Fat
• Wasa Whole Grain Crispbread
• Kellogg’s Special K Multi-Grain

By: Mike Mozart

20. High Sugar Yogurt

Yogurt is healthy right? Yes, except when it is combined with high sugar ingredients that add empty calories, such as, fruit at the bottom, granola and candy.

Some yogurt products have added sugar, which, makes them higher in calories and less healthy.

Your Healthier Yogurt Options

• Non or low fat plain yogurt, whole milk fat products have more calories from higher fat content.
• Give kids plain yogurt with fresh fruit and not the high sugar fluff products made to entice kids.
• Non-fat Greek yogurt is rich and tasty.
• Yogurt is best eaten on its ow n or with fruit

21. Popcorn And Other Movie Snacks

Ever see a nutrition bar at the theater snack stand?

1 Small Movie Theater Popcorn:

• 670 calories
• 34 grams fat

1 Box Cracker Jacks

• 420 calories
• 7 grams of fat

Save Lots Of Calories and Bring Your Own Healthy Snacks-

• Air popped no butter popcorn
• Nutrition Bars
• Crunchy Veggies with Dip
• Rice Cakes

daiquiri22. Sweet Alcoholic Drinks

Calorie Ranges:

• Pina Colada – 245-490 calories
• Daiquiri 300-800 calories
• Long Island Iced Tea 520 calories +

That’s a lot just from drinks.

Healthier Options:

• Wine Spritzer
• Glass of Wine
• Glass of Sangria
• 1 oz. alcohol with splash of 100% fruit juice, club soda or tonic water

minestrone23. Creamed Soups

Creme based soups contribute to obesity because they are loaded with calories, most of which are from fat. And, most people don’t eat just soup, it is usually an appetizer to dinner, which makes the high calorie content even more of a concern.

1 Cup of Lobster Bisque =

• 400 calories
• 11 grams of fat
• 16 grams saturated fat

Other High Calorie Soups

• Clam Chowder
• Crab Bisque
• Cream of Mushroom
• Cream Of Potato
• Cream of Broccoli

Your Healthier Choices: Broth based soups, like chicken with vegetables or Minestrone.

24. Kellogg’s Pop-Tarts Brown Sugar Cinnamon

A sugar loaded food that offers little in nutritional value and 2 pop tarts use up 25% of the daily fat allowance and more than 50% of the recommended sugar allowance, not to mention the mass calories.

2 Pop Tarts =

• 420 calories
• 16 grams fat
• 26 grams sugar
• 66 grams carbs

Save your kids and serve better breakfast choices:

• Cheerios with Skim Milk
• Whole grain waffles and fresh fruit instead
• Whole grain bagel with cream cheese and juice
• Egg white omelet with turkey sausage and veggies
• Buckwheat pancakes

25. VitaminWater

Don’t let the “water” fool you. Like other sugar filled drinks this one is bad news.

Drink the whole bottle and you ingest 33 grams of sugar. That’s only 6 grams less than a can of Coke plus 125 calories.

Better Option: A better choice is VitaminWater Zero that has 0 sugar and 0 calories.

26. Energy Drinks

Energy drinks are loaded with sugar that makes them a major contributor to obesity. 1 bottle has 90 calories and 25 grams of sugar, that’s a lot one drink.

Better Option: Gatorade, PowerAid, Red Bull and others come in SUGAR FREE/ZERO calorie versions, and are much better choices.

By: section215

27. Soda Pop

Soda is a high calorie, sugar filled beverage that has no nutritional value.

A major culprit in obesity for both adults and kids, typical 20-ounce soda contains 15 to 18 teaspoons of sugar and upwards of 240 completely empty calories.

That Super Size soda at fast food joints has 280 calories, 55 grams of sugar and ZERO nutrition. A Super Size plain tea has ZERO calories.
Your Healthier Options:

• If you have to drink soda, choose diet.
• But, even better is to choose water, plain tea, sugar free Green tea, sugar free energy drinks or vegetable juice.

When you get your nutrition sorted out, I recommend you have a look at my recommended training program for women <—

Top photo by Vox Efx