The average supermarket is now a minefield of more than 38,000 items. Quite a few can help strengthen your body, but even more can turn it to mush—and none more so than the dietary detonators that follow. Know them and you can emerge from the aisles with the foods both you and your body will love. Luckily, not all grocery picks are bad. See what you should stock up on with these 46 Best Frozen Foods In America.
Loaded with preservatives and salt, these are some of the worst saboteurs of a slim belly. You’ll be sure to google “how to stop belly bloat” after eating them.
Oscar Mayer Shaved Ham
(50 g, 4 slices) 760 mg sodium, 50 calories, 1.5 g fat (0.5 g saturated fat)
Deli meats are notoriously high in sodium, and none are worse than ham. In hopes of boosting the flavor and extending the shelf life of deli cuts, manufacturers will inject a sodium solution directly into the meat, turning a few slices of lean protein into a vessel that, in the case of this Oscar Mayer folly, delivers more than half of your day’s sodium intake.
Land O’Frost Premium Honey Smoked Turkey Breast
90 calories, 4.5 g fat (1 g saturated fat), 670 mg sodium, 8 g protein
Land O’Frost competes with Buddig for the most calorie-dense lunchmeat around.
Tyson Grilled & Ready Oven Roasted Diced Chicken Breast
73 calories, 2 g fat (1 g saturated fat), 220 mg sodium, 13 g protein
It takes 15 ingredients to make this FrankenChicken.
Oscar Mayer Turkey Bacon
(2 slices) 70 calories, 6 g fat (2 g saturated fat), 360 mg sodium, 4 g protein
More sodium than regular pork bacon, but also more than triple the number of ingredients.
(28 g) 140 calories, 13 g fat (6 g saturated fat), 490 mg sodium, 5 g protein
Pepperoni is the downfall of far too many pizzas served in America, and the blame rests entirely on its egregious load of fat.
(38 g, 1 slice) 100 calories, 8 g fat (2.5 g saturated fat), 350 mg sodium, 3 g protein
You could eat two slices of Oscar Mayer’s Turkey Bologna for the same calories from 1 Bar-S slice.
Buddig Original Beef
(56 g) 90 calories, 5 g fat (2 g saturated fat), 790 mg sodium, 10 g protein
Most deli meats fail in one of two ways: too much fat or too much sodium. Buddig’s products routinely fail in both ways.
HOT DOGS & SAUSAGES
Throw these on the grill and you’ll also be throwing some pounds on your frame.
Jennie-O Breakfast Lover’s Turkey Sausage
(56 g, 2 links) 130 calories, 10 g fat (3 g saturated fat), 310 mg sodium, 8 g protein
With “turkey” on the label you should expect more from your breakfast sausage.
Hillshire Farm Polska Kielbasa
(56 g) 180 calories, 16 g fat (5 g saturated fat), 510 mg sodium, 7 g protein
Both kielbasa and chorizo are spicy ethnic sausages, but opt for the Al Fresco brand instead and you double up on protein while cutting calories, fat, and sodium.
Johnsonville Beddar with Cheddar
(66 g, 1 link) 200 calories, 17 g fat (6 g saturated fat), 620 mg sodium, 8 g protein
More calories, less protein, and a hearty dose of MSG.
Oscar Mayer Selects Angus Hot Dogs
(57 g, 1 frank) 180 calories, 17 g fat (7 g saturated fat), 420 mg sodium, 6 g protein
“Angus” beef is just as likely as regular beef to be loaded with fat, and whether it tastes any better is a subject for debate.
Hillshire Farm Smoked Bratwurst
(76 g, 1 link) 240 calories, 22 g fat (8 g saturated fat), 780 mg sodium, 8 g protein
More than 80 percent of this brat’s calories come from fat.
Oscar Mayer Classic Light Beef Franks
(45 g, 1 frank) 90 calories, 7 g fat (3 g saturated fat), 450 mg sodium, 5 g protein
Hot dogs vary widely in terms of fat content, so it’s important to flip the package and scan the ingredients list. Case in point: You could eat half a dozen of Hebrew National dogs and still not reach the fat load of these “light” franks.
Just because these products don’t have meat in them doesn’t make them automatically healthier.
Tofurky Breakfast Links
(45 g, 1 link) 120 calories, 6 g fat (0 g saturated fat), 320 mg sodium
A heavy hand with vegetable oil adds more than 50 calories to each link.
Amy’s California Veggie Burgers
(71 g, 1 patty) 150 calories, 5 g fat (0.5 g saturated fat), 500 mg sodium
More calories, fat, and sodium and less protein. See where this meatless patty stacks up in our exclusive ranking of 32 Best and Worst Veggie Burgers.
MorningStar Farms Buffalo Wings
(85 g, 5 wings) 200 calories, 8 g fat (1 g saturated fat), 640 mg sodium
MorningStar’s wings are no match for Gardein’s—they have nearly double the calories and 220 percent more fat per serving.
(45 g, 1 link) 80 calories, 2 g fat (0 g saturated fat), 370 mg sodium
For the same number of calories, you could switch over to Smart Dogs’ Jumbo dog and get more protein for your caloric buck.
Boca All Meatless Burgers Made with Non-GMO Soy
(71 g, 1 patty) 140 calories, 5 g fat (1.5 g saturated fat), 500 mg sodium
Even without GMOs, this still falls flat.
LightLife Smart Ground Original Crumbles
(55 g, 2 oz) 70 calories, 0 g fat, 320 mg sodium
These crumbles contain barely half the protein of Boca’s.
Tofurky Italian Sausage
(100 g, 1 sausage) 270 calories, 13 g fat (1.5 g saturated fat), 620 mg sodium
Amazingly enough, this fake Italian sausage packs nearly as many calories as the real stuff.
Calorie-dense and high in sodium, it’s easy to overdo it with these high-energy dairy products.
Stella Crumbled Gorgonzola
(28 g, ¼ cup) 100 calories, 8 g fat (6 g saturated fat), 380 mg sodium, 6 g protein
Even with less cheese than Athenos in each serving, you still end up with more calories and fat.
Sargento 4 Cheese Mexican
(24 g, 1 stick) 110 calories, 9 g fat (6 g saturated fat), 200 mg sodium, 6 g protein
The Blended Cheese Principle: The more varieties of cheese in a package, the more calories it will contain.
Sorrento Sticksters Cheddar Cheese Sticks
(24 g, 1 stick) 100 calories, 8 g fat (4.5 g saturated fat), 150 mg sodium, 6 g protein
The rollerblading cheese stick on the label doesn’t mean this is a kid-friendly snack.
Kraft Cracker Barrel Extra Sharp 2% Milk
(28 g) 90 calories, 6 g fat (3.5 g saturated fat), 240 mg sodium, 7 g protein
Switch to Cabot’s and you’ll cut 320 calories from each pound of cheese you buy.
Kraft Deli Deluxe Sharp Cheddar Slices
(28 g, 1 slice) 110 calories, 9 g fat (5 g saturated fat), 450 mg sodium, 6 g protein
These slices earn three-quarters of their calories from fat. And what does that earn you? Nothing but extra calories.
Pillsbury Grands! Homestyle Buttermilk Biscuits
(58 g, 1 biscuit) 170 calories, 6 g fat (2.5 g saturated fat), 470 mg sodium
Pastry makers prefer semisolid fats, like hydrogenated soybean oil, because they provide a crispier, flakier texture. Is it worth sacrificing health for? Not to us. You’ll hit a full 13 percent of your daily intake of saturated fats via this single pastry.
The right way to start your day is to ditch these high-sugar cereals. To see more of the boxes you should ditch, don’t miss these 26 Unhealthiest Cereals on the Planet.
Quaker Natural Granola Oats, Honey, Raisins & Almonds
(102 g, 1 cup) 420 calories, 10 g fat (1 g saturated fat), 26 g sugars
Granola must have a heck of a PR guy. After all, someone managed to convince an entire nation of eaters that clumps of oats and raisins glued together with sugar is somehow healthy. Five years as America’s Worst Cereal, we hope, cuts through the spin. One cup has the calorie equivalent of 3 servings of Cookie Crisp cereal!
Kellogg’s Honey Smacks
(1 cup) 133 calories, 0.5 g fat (0 g saturated fat), 1 g fiber, 20 g sugars
This is among the most sugar-loaded boxes in the cereal aisle.
Post Cocoa Pebbles
(1 cup) 160 calories, 1 g fat (1 g saturated fat), 0 g fiber, 15 g sugars
Not just devoid of fiber, but also soaked with hydrogenated oils and colored with artificial, potentially-carcinogen-containing caramel color.
General Mills Golden Grahams
(1 cup) 160 calories, 1 g fat (0 g saturated fat), 1 g fiber, 15 g sugars
Loaded with sugar, lacking in fiber, and saturated with sodium.
General Mills Reese’s Puffs
(1 cup) 160 calories, 4 g fat (0.5 g saturated fat), 1 g fiber, 13 g sugars
Oxford researchers rated this the unhealthiest cereal in the supermarket.
General Mills Apple Cinnamon Cheerios
(1 cup) 160 calories, 2 g fat (0 g saturated fat), 3 g fiber, 13 g sugars
Worse than most junk cereal.
General Mills Cinnamon Chex
(1 cup) 160 calories, 3 g fat (0 g saturated fat), <1 g fiber 11 g sugars
This cereal delivers more than 130 calories of pure carbohydrates.
(1 cup) 160 calories, 2 g fat (0 g saturated fat), 2.5 g fiber, 8 g sugars
Life isn’t the worst cereal on the shelf, but it does pack in more than three times as much sugar as fiber.
Kashi Strawberry Fields
(1 cup) 120 calories, 0 g fat, 1 g fiber, 9 g sugars
This is one of Kashi’s biggest flops. Strawberry Fields features white rice instead of the 7 Whole Grain Blend found in many of its cereals.
Bread can be made with just two ingredients: water and flour. Store-bought breads, on the other hand, can be made from more than twenty. These are among the worst of the worst. Find out better options with our 20 Best and Worst Breads from the Store.
Wonder Classic White Bread
(1 slice) 70 calories, 0.5 g fat (0 g saturated fat), 0 g fiber
It has 98 calories of nutritionally shallow enriched flour and high-fructose corn syrup.
Sara Lee Hearty & Delicious 100% Whole Wheat
(86 g, 2 slices) 240 calories, 3 g fat (1 g saturated fat), 6 g fiber
The fiber’s commendable, but these slices are way too calorie dense to qualify as pantry staples.
Wonder Made with Whole Grain White
(57 g, 2 slices) 140 calories, 2 g fat (0.5 g saturated fat), 3 g fiber
Compared to the same variety of bread made by Nature’s Own, this loaf has more sugar, more sodium, and less fiber.
Arnold Whole Grains Health Nut
(86 g, 2 slices) 240 calories, 4 g fat (0 g saturated fat), 4 g fiber
The second ingredient is the same white flour you’d find in a slice of Wonder Classic White bread.
Nature’s Pride 12 Grain
(86 g, 2 slices) 220 calories, 4 g fat (0 g saturated fat), 4 g fiber
The wheat is whole grain, sure. Too bad the other 11 grains aren’t. You’d need twice as much fiber to justify these calories.
Sara Lee Honey Wheat
(57 g, 2 slices) 150 calories, 1.5 g fat (0.5 g saturated fat), 2 g fiber
Most breads are made from a form of wheat, but unless it says “whole,” you’re paying for stripped-down grains with little fiber and minuscule amounts of micronutrients.
Oroweat Whole Grains 7 Grain
(76 g, 2 slices) 180 calories, 2 g fat (0 g saturated fat), 4 g fiber
Sure this bread contains seven grains, but refined flour is still one of its major constituents.
Home Pride Butter Top Wheat
(56 g, 2 slices) 140 calories, 2 g fat (0 g saturated fat), 2 g fiber
Pepperidge Farm Farmhouse Hearty White
(43 g, 1 slices) 110 calories, 1.5 g fat (0 g saturated fat), 1 g fiber
This bread is made with simple-sugar-heavy flour that’s devoid of all the benefits of whole wheat: fiber, micronutrients, and energizing B vitamins.
TORTILLAS, WRAPS & PITAS
Sorry, but swapping out your bread for a wrap is one of the 18 "Healthy" Swaps That Aren't Better For You.
Mission Wraps Garden Spinach Herb
(70 g, 1 tortilla) 210 calories, 4.5 g fat (2 g saturated fat), 510 mg sodium
A basic tortilla takes about four ingredients to construct—flour, water, oil, salt—but Mission uses no fewer than 30 ingredients to construct these wraps, and spinach falls under the “2% or less” portion of the ingredients statement. So what is this wrap made of? A lot of enriched flour and vegetable shortening, neither of which makes for a healthy wrap. It’s the calorie equivalent of four Pizza Hut Traditional Buffalo Wings!
Toufayan Pita Bread White
(56 g, 1 pita) 150 calories, 0 g fat, 2 g fiber
Switch to Food for Life’s pita and you’ll double the fiber and drop 50 calories.
Mission Wraps Plus! Multi-Grain
(70 g, 1 wrap) 210 calories, 6 g fat (2.5 g saturated fat), 7 g fiber
Blame a big dose of vegetable shortening for Mission’s high-calorie wraps.
Guerrero Soft Taco Tortillas
(42 g, 1 tortilla) 140 calories, 6 g fat (3 g saturated fat), 1 g fiber
This tortilla contains seven ingredients and six times the fat of its corn counterpart.
Mission Flour Tortillas Medium/ Soft Taco Size
(49 g, 1 tortilla) 150 calories, 3.5 g fat (1.5 g saturated fat), 1 g fiber
Each shell delivers about 20 percent of your day’s sodium.
These are some of the worst carbs to eat in the A.M. Ditch them as well as these 37 Worst Breakfast Habits for Your Waistline.
Sara Lee Deluxe Bagels Plain
(95 g, 1 bagel) 260 calories, 1 g fat (0 g saturated fat), 50 g carbs, 2 g fiber
This is a wedge of refined carbs, an invitation for a blood sugar roller coaster.
Pepperidge Farm Bagels Cinnamon Raisin
(57 g, 1 bagel) 270 calories, 1 g fat (0 g saturated fat), 57 g carbs, 3 g fiber
This bagel packs as many carbs as five slices of toast.
Pepperidge Farm Brown Sugar Cinnamon Swirl Bread
(38 g, 1 slice) 110 calories, 2 g fat (0 g saturated fat), 21 g carbs, <1 g fiber
Packs five different forms of sugar.
Would you like some carbs with your sugar?
Little Debbie Honey Buns
(50 g, 1 pastry) 230 calories, 13 g fat (6 g saturated fat), <1 g fiber, 13 g sugars
Of the 31 ingredients in this bun, partially hydrogenated oils show up twice.
Kellogg’s Pop-Tarts Brown Sugar Cinnamon Unfrosted
(50 g, 1 pastry) 210 calories, 8 g fat (2.5 g saturated fat), <1 g fiber, 12 g sugars
Opting for the unfrosted version does little to boost the nutritional merit of this pathetic pastry.
Little Debbie Donut Sticks
(47 g, 1 doughnut) 230 calories, 14 g fat (7 g saturated fat), 15 g sugars
Little Debbie’s Donut Sticks have three strikes against them: more calories, more fat, and more sugar than the Krispy Kreme alternative.
Hostess Mini Muffins Blueberry
(57 g, 1 pouch) 210 calories, 8 g fat (1.5 g saturated fat), <1 g fiber, 19 g sugars
Hostess’s heavy hand with the soybean oil and added sugar turns these muffins into something more akin to dessert than breakfast.
Sunbelt Fruit & Grain Cereal Bars Apple Cinnamon
(39 g, 1 bar) 140 calories, 3 g fat (1 g saturated fat), 1 g fiber, 16 g sugars
Packages can boast all they want about a product being made with whole grains, but if it only contains a single gram of fiber, something has been lost during production.
Ne-Mo’s Fine Bakery Products Banana Bread
(113 g, 1 piece) 460 calories, 23 g fat (4 g saturated fat), 1 g fiber, 34 g sugars
You could eat nearly three of the Hostess SmartBakes Muffins and still consume
These grains are less than great.
Goya Thai Jasmine Rice
(45 g, ¼ cup dry) 170 calories, 0 g fat, 0 g fiber
Refined grains like this tend to prime your body for belly fat storage.
Gold Medal Organic All-Purpose Flour
(30 g, ¼ cup) 100 calories, 0 g fat, 1 g fiber
We applaud the organic effort, but it doesn’t mean much once Gold Medal strips most of the fiber from the grain.
Uncle Ben’s Ready Rice Long Grain & Wild
(1 cup prepared) 220 calories, 3 g fat (0 g saturated fat), 2 g fiber
Wild rice has more protein than brown rice, but it still comes up short when stacked against
more-robust whole grains and seeds.
Rice-A-Roni Broccoli Au Gratin
(1 cup prepared) 350 calories, 16 g fat (5 g saturated), 910 mg sodium, 2 g fiber
Neither cheese nor broccoli places higher than partially hydrogenated palm oil in this box’s ingredient list.
Rice-A-Roni Whole Grain Blends Roasted Garlic Italiano
Not one of Rice-A-Roni’s Whole Grain Blends has fewer than 250 calories—not to mention the fact that a single serving chews through about a third of your day’s sodium allotment.
Knorr Cajun Sides Dirty Rice
(1 cup prepared) 270 calories, 5.5 g fat (1 g saturated fat), 830 mg sodium, 2 g fiber
More calories, fat, sodium, and ingredients than Uncle Ben’s version.
Rice-A-Roni Chicken Flavor Lower Sodium
(1 cup prepared) 270 calories, 5 g fat (1 g saturated, 0.5 g trans), 670 mg sodium, 2 g fiber
Lower sodium? Lower than what, a salt shaker?
Nueva Cocina Black Beans & Rice
(⅓ cup dry) 220 calories, 0 g fat, 760 mg sodium, 3 g fiber
A few more black beans would earn this dish a stronger hit of fiber. Three grams isn’t enough to justify this caloric price tag.
Goya Fiesta Rice with Wild Rice & Vegetables
(1 cup prepared) 320 calories, 0 g fat, 1,000 mg sodium, 4 g fiber
The “broth-type flavor” in this box consists of monosodium glutamate (aka MSG), maltodextrin, and sugar.
Pass on these pastas.
No Yolks Egg White Pasta
(56 g dry) 210 calories, 0.5 g fat (0 g saturated fat), 3 g fiber
Yolks or not, this pasta is still made with regular, nutrient-hollow refined flour.
Barilla Angel Hair
(56 g dry)200 calories, 1 g fat (0 g saturated fat), 2 g fiber
These numbers are pretty standard for run-of-the-mill white pasta. Aim for better.
De Cecco Linguine with Spinach
(56 g dry) 200 calories, 1 g fat (0 g saturated fat), 2 g fiber
Not even spinach can save this linguine. The green leaf is the second ingredient, yet it brings more color than it does nutrients to these noodles.
Ancient Harvest Quinoa Spaghetti Wheat Free
(57 g, 2 oz dry) 205 calories, 1 g fat (0 g saturated fat), 4 g fiber
You may think these noodles are made strictly from healthy quinoa, yet the primary ingredient is corn flour, which contains less protein and fiber.
Kraft Macaroni & Cheese Dinner Original
(1 cup prepared) 400 calories, 19 g fat (4.5 g saturated, 4 g trans), 710 mg sodium
This iconic box is a nutritional disaster, complete with more than 2 days’ worth of trans fats per serving.
American Beauty Quick Cook Rotini
(56 g dry) 210 calories, 1 g fat (0 g saturated fat), 2 g fiber
If you’re going to make a cheesy pasta dish, the least you can do is start with a more wholesome noodle.
Roland Organic Buckwheat Soba Noodles
(56 g dry) 200 calories, 1 g fat (0 g saturated fat), 1 g fiber
These noodles would be commendable if they were made with whole-grain buckwheat.
Nissin Chow Mein Spicy Chicken Flavor
(114 g, 1 container) 560 calories, 28 g fat (10 g saturated fat), 1,280 mg sodium
This bowl is filled with half your day’s saturated fat and sodium, plus a pool of inflammatory vegetable oils and countless MSG derivatives.
Nissin Cup Noodles Chicken
(64 g, 1 container)300 calories, 13 g fat (7 g saturated fat), 1,060 mg sodium
Loaded with 45 percent of your daily sodium and 35 percent of your day’s saturated fat.
Betty Crocker Suddenly Pasta Salad Classic
(1 cup prepared)330 calories, 10 g fat (1.5 g saturated fat), 1,040 mg sodium
This side dish packs a staggering 40 percent of your daily sodium.
Simply Organic Macaroni & Cheese
(1 cup prepared)360 calories, 14 g fat (11 g saturated fat), 859 mg sodium
Organic it may be, but that does not forgive the sin of excess sodium and saturated fat.
Convenience is key but not if you have to sacrifice your health.
Bumble Bee Prime Fillet Pink Salmon Steak Lightly Marinated with Lemon & Dill
(4 oz, 1 pouch)150 calories, 4.5 g fat (1 g saturated fat), 600 mg sodium
The addition of soybean oil undermines the healthful effects of the omega-3 fats.
Bumble Bee Easy Peel Sensations Lemon & Pepper Seasoned Tuna Medley with Crackers
(103 g, 1 can with crackers) 200 calories, 7.5 g fat (3.5 g saturated fat), 460 mg sodium
Blame the oily marinade.
Hormel Lean Ham with Smoke Flavoring
(2 oz, 56 g) 90 calories, 6 g fat (2 g saturated fat), 620 mg sodium
Canned ham carries far more sodium than fresh ham. Unless you simply must have it, switch to chicken and save yourself the added cardiovascular strain.
Bumble Bee Tuna Salad with Crackers
(99 g, 1 kit) 300 calories, 22 g fat (3.5 g saturated fat), 435 mg sodium
If you choose Bumble Bee over StarKist three times per week, you’ll take in 4 extra pounds of pure fat in 1 year’s time.
StarKist Albacore White Tuna in Water
(74 g, 1 pouch) 90 calories, 2 g fat (0.5 g saturated fat), 310 mg sodium
Albacore in a pouch contains just as much mercury as it does in a can. Make chunk light your go-to tuna.
(6 oz, 168 g) 330 calories, 24 g fat (9 g saturated fat), 1,740 mg sodium
Even Spam’s light version contains the fat of 10 pieces of Oscar Mayer Center Cut Bacon and the sodium of a sleeve and a half of saltine crackers.
THE PANTRY AISLE
Perfect to start a meal in a jiffy, but sure to wreck your belly.
Bisquick Pancake Mix
(40 g, 1⁄3 cup mix) 160 calories, 4.5 g fat (1 g saturated fat), 1.5 g trans fats, 1 g fiber
The award for Most Shocking Use of Trans Fats goes to Bisquick. Who knew that during all those years of Sunday pancake breakfasts you were consuming your limit of trans fats for a day or more every time you reached for the Bisquick? For those not looking to boost their cholesterol with every bite of pancake, there are excellent alternatives out there, like the fiber-rich mix from Hodgson Mill. Better yet, take the extra 2 minutes to make your pancake batter from scratch.
Pasta Roni Fettuccine Alfredo
(1 cup packaged) 250 calories, 5 g fat (2.5 g saturated), 820 mg sodium
Alfredo is bad enough as it is, but Pasta Roni’s version compounds the nutritional negligence with partially hydrogenated oil, monosodium glutamate, and a smattering of artificial colors. Each serving of this side dish has a meal’s worth of calories, two-thirds of your day’s sodium allotment, and 2 days’ worth of trans fats. Safe yourself by boiling your own pasta and tossing it with olive oil and freshly grated Parmesan. It has the sodium equivalent of 97 Cheez-Its!
Pillsbury Sugar Free Brownie Mix Chocolate Fudge
(1/12 package, 29 g baked) 150 calories, 8.5 g fat (1.5 g saturated fat), 0 g sugars, 9 g sugar alcohols
Pillsbury laces its brownies with artificial sweeteners acesulfame potassium and sucralose, as well as sugar alcohol maltitol, which has been found to show laxative-like symptoms when people overconsume it. This one’s a no-brainer.
(1 g, 1 packet) 0 calories, 0 g fat, 0 g sugars, 0 g sugar alcohols
The FDA deems aspartame safe, but more than a few studies have challenged the artificial
For more of the worst GF products, see our report: 40 Best and Worst Gluten-Free Products.
DeBoles Gluten Free Rice Plus Golden Flax Angel Hair
(56 g, ¼ package) 210 calories, 1.5 g fat (0 g saturated fat), 1 g fiber
The omega-3 fats here come at the expense of fiber.
King Arthur Gluten Free Flour
(30 g, 3 Tbsp)110 calories, 0 g fat, 0 g fiber
White rice flour is nutritionally bankrupt, just like all white flours.
Schär Cookies Chocolate O’s
(30 g, 3 cookies)150 calories, 7 g fat (4 g saturated fat), 9 g sugars
Contains 20 percent of your day’s saturated fat intake.
Udi’s Gluten Free Double Chocolate Muffins
(85 g, 1 muffin) 270 calories, 12 g fat (4 g saturated fat), 2 g fiber, 25 g sugars
Contains more sugar than a Snickers bar.
Glutino Gluten Free Multigrain Bread
(29 g, 1 slice) 80 calories, 3.5 g fat (0 g saturated fat), >1 g fiber
Craft your gluten-free-bread sandwich masterpiece with Rudi’s to save 40 calories per serving.
Betty Crocker Gluten Free Cake Mix Devil’s Food
(43 g mix) 260 calories, 12 g fat (7 g saturated fat), 1 g fiber, 20 g sugars
Betty fails to deliver.
Glutino Gluten Free Pretzel Twists
(30 g, 24 pretzels) 140 calories, 6 g fat (2.5 g saturated fat), 420 mg sodium
Glutino packs in the calories thanks to a heavy hand with the palm oil.
Chomp on the right chips by using our guide: 35 of Your Favorite Chips — Ranked!
Terra Sweet Potato Chips
(1 oz, 17 chips) 160 calories, 11 g fat (1 g saturated fat), 10 mg sodium
These chips support our stance that the healthy reputation of sweet potatoes has been somewhat overhyped.
Kettle Sea Salt & Vinegar Chips
(1 oz, 13 chips) 150 calories, 9 g fat (1 g saturated fat), 210 mg sodium
A thoroughly mediocre bag of fried potatoes.
Ruffles Reduced Fat
(1 oz, 13 chips) 140 calories, 7 g fat (1 g saturated fat), 180 mg sodium
Reduced-fat chips might trump their ultra-oily siblings, but they still fall short when compared to the low fat content of a well-made baked chip.
Lay’s Kettle Cooked Original
(1 oz, 16 chips) 160 calories, 9 g fat (1 g saturated fat), 90 mg sodium
“Kettle” cooking seems to imply a connection to a bygone era when food was simpler. Too bad a serving of these spuds contains nearly as much fat as a small order of McDonald’s fries.
Lay’s Sour Cream & Onion
(1 oz, 17 chips) 160 calories, 10 g fat (1 g saturated fat), 160 mg sodium
This classic bag of Lay’s punishes careless snackers with an excessive amount of calories and fat.
T.G.I. Friday’s Potato Skins Jalapeño Cheddar
(1 oz, 16 chips) 150 calories, 8 g fat (1 g saturated fat), 340 mg sodium
A full 40 ingredients, the first of which is not potatoes, but rather vegetable oil.
Gardetto’s Special Request Roasted Garlic Rye Chips
(30 g, 1⁄2 cup) 170 calories, 10 g fat (1 g saturated fat), 330 mg sodium
Gardetto’s finally replaced partially hydrogenated oils with soybean oil, but the bag is still full of sketchy ingredients like caramel color, disodium inosinate, disodium guanylate, and BHT.
Pick something else to pair with your salsa.
El Sabroso Original Guacachip
(1 oz, 28 g) 150 calories, 9 g fat (1 g saturated fat), 160 mg sodium
The bag says “real avocados,” but the ingredients statement says “avocado powder.”
Cheetos Flamin’ Hot Crunchy
(1 oz, 21 pieces) 170 calories, 11 g fat (1.5 g saturated fat), 250 mg sodium
Nearly 100 of these calories come from oil.
Chester’s Puffcorn Cheese
(1 oz, 46 pieces) 160 calories, 11 g fat (1.5 g saturated fat), 290 mg sodium
Nearly two-thirds of these calories come from the frying oil.
Fritos Chili Cheese Flavored Corn Chips
(1 oz, 31 chips) 160 calories, 10 g fat (1.5 g saturated fat), 270 mg sodium
It takes Frito-Lay 31 ingredients to make these chips, carcinogen-containing caramel coloring being the most nefarious of the lot.
Doritos Spicy Sweet Chili
(1 oz, 11 chips) 140 calories 7 g fat (1 g saturated fat) 270 mg sodium
Ever wonder why Doritos are so addictive? Perhaps having MSG as the fifth item on the ingredients list has something to do with it.
Bugles Original Flavor
(30 g, 1 ⅓ cups) 160 calories, 9 g fat (8 g saturated fat), 310 mg sodium
Each serving of these little horns contains 40 percent of your day’s saturated fat limit.
Tostitos Multigrain Tortilla Chips
(1 oz, 8 chips) 150 calories, 7 g fat (1 g saturated fat), 110 mg sodium
Don’t fall for the “multigrain” hype. By weight, this chip contains nearly four times more fat than fiber.
PRETZELS & SNACK MIXES
Ready for a bloated belly?
Bugles Sweet & Salty Chocolate Peanut Butter
(32 g, ⅔ cup) 170 calories, 9 g fat (6 g saturated fat), 150 mg sodium
Four different kinds of oil give this mix as much saturated fat as six strips of bacon.
Snyder’s of Hanover Honey Mustard & Onion Pretzel Pieces
(28 g, ⅓ cup) 140 calories, 7 g fat (3 g saturated fat), 240 mg sodium
A thick application of palm oil gives this bag considerably more fat than Rold Gold’s.
Rold Gold Tiny Twists Cheddar
(28 g, ≈20 pretzels) 490 mg sodium, 110 calories, 1 g fat (0 g saturated fat)
Pretzels are salt magnates regardless of brand, but Rold Gold regularly packs in twice the sodium as its competitors. Each individual Tiny Twist has about 25 milligrams.
Cheez-It Snack Mix Double Cheese
(30 g, 3⁄4 cup) 470 mg sodium, 130 calories, 5 g fat (1.5 g saturated fat)
If the sodium count itself doesn’t scare you, how about this: The word “salt” appears in the ingredients list 11 times.
Annie’s Homegrown Organic Snack Mix
(28 g, ½ cup) 130 calories, 5 g fat (0.5 g saturated fat), 250 mg sodium
Organic is good, but a fiberless snack is not.
Pepperidge Farm Goldfish Baked Snack Crackers Pretzel
(30 g, 43 pieces) 130 calories, 2.5 g fat (0.5 g saturated fat), 430 mg sodium
These fish are swimming in sodium and oil.
Pepperidge Farm Baked Naturals Snack Sticks Toasted Sesame
(12 sticks) 140 calories, 5 g fat (1 g saturated fat), 290 mg sodium
Better than a bag of standard chips, but not quite as good as pretzels or baked chips.
Gardetto’s Original Recipe Snack Mix
(32 g, ½ cup) 150 calories, 6 g fat (1 g saturated fat), 21 g carbs, 310 mg sodium
While we commend Gardetto for removing artery-clogging trans fats by omitting partially hydrogenated oils from their snack line, each carb-laden serving is still doused in a blend of inflammatory vegetable oils, chemical seasonings, and preservatives.
(16 g, 5 crackers) 80 calories, 4.5 g fat (1 g saturated fat), 10 g carbs, 105 mg sodium
Each serving has 4.5 grams of fat from soybean and partially hydrogenated cottonseed oils, and a hidden shot of high fructose corn syrup.
It may be a high fiber food, but these popcorns are too doused in oil to have any nutritionally redeeming qualities.
(1 cup popped) 30 calories, 8 g fat (4 g saturated fat), 290 mg sodium
Free from partially hydrogenated oils, but pop-secret still loads on the inflammatory vegetable oils.
Orville Redenbacher’s Pop Up Bowl Movie Theater Butter
(2 cups popped) 70 calories, 5 g fat (2 g saturated fat), 80 mg sodium
Don’t let a gimmicky “Pop Up Bowl” influence the quality of the popcorn you eat.
Orville Redenbacher’s Poppycock Original
(31 g, ½ cup) 160 calories, 8 g fat (2 g saturated fat), 120 mg sodium, 13 g sugars
The heavy application of glaze puts this one in the candy category.
Jolly Time Blast O Butter
(2 cups popped) 90 calories, 6 g fat (3 g saturated), 170 mg sodium
Although Jolly Time rid itself of over 2 grams of trans fats, they still drench their kernels in inflammatory palm oil.
Smartfood White Cheddar
(2 cups)183 calories, 11 g fat (2.5 g saturated fat), 331 mg sodium
Smart? Hardly. This bag earns a heavy glut of fat from oils, cheese, and buttermilk.
Jolly Time KettleMania Kettle Corn
(2 cups popped) 90 calories, 6 g fat (2 g saturated, 2 g trans), 80 mg sodium
“Mania” is correct. You’d have to be a maniac to eat this much trans fats in one sitting.
Newman’s Own Popcorn Light Butter
(2 cups popped) 70 calories, 2 g fat (1 g saturated fat), 97 mg sodium
Not a terrible choice, but if you’re looking for a “light” popcorn, there are better bags to buy.
(2 cups popped) 60 calories, 4 g fat (0 g saturated, 2 g trans), 140 mg sodium
The reckless use of partially hydrogenated oils imbues each bag with 12 grams of trans fats,
which have a firm link to heart disease. Pop-Secret should be ashamed of itself.
FRUITS, NUTS & SEEDS
Not all nuts, fruit, and seeds are healthy.
Fruit Roll-Ups Strawberry
(14 g, 1 roll) 50 calories, 1 g fat (0 g saturated fat), 7 g sugars, 0 g fiber
Made from corn syrup, dried corn syrup, sugar, pear puree concentrate, and palm oil. And those colors? Not real fruit — artificial colors red 40, blue 1, and yellows 5 & 6.
Mariani Philippine Mango
(40 g, 6 slices) 130 calories, 0 g fat, 27 g sugars, 1 g fiber
Mangoes natural sugars intensify in the drying process, which makes the added sugar all the more puzzling.
Sunsweet California Grown Dates Chopped
(40 g, ¼ cup) 120 calories, 0 g fat, 27 g sugars, 3 g fiber
The sugar coating pushes these dates dangerously close to candy status.
Planters NUTrition South Beach Diet Recommended Mix
(28 g, 18 pieces) 170 calories, 15 g fat (2 g saturated fat), 50 mg sodium, 2 g fiber
On the surface, these aren’t bad—and macadamia nuts are delicious. But look closer and you’ll see these are roasted in oil.
Mariani Vanilla Flavored Yogurt Raisins
(30 g, 2 Tbsp) 150 calories, 7 g fat, (6 g saturated fat), 17 g sugars, 1 g fiber
The yogurt is really sugar, hydrogenated palm kernel oil, nonfat milk powder, yogurt powder, whey powder, titanium dioxide (which is also used in whitening toothpaste), soy lecithin, and natural flavor.
David Sunflower Kernels Roasted & Salted
(30 g, ¼ cup) 190 calories, 15 g fat (2 g saturated fat), 220 mg sodium, 3 g fiber
Doused in partially hydrogenated oil.
Blue Diamond Natural Oven Roasted Almonds Butter Toffee
(28 g, 24 nuts) 160 calories, 12 g fat (1 g saturated fat), 35 mg sodium, 3 g fiber
Three of the first four ingredients are forms of sugar.
Seneca Crispy Apple Chips Original
(28 g, 12 chips) 160 calories, 7 g fat (3 g saturated fat), 110 mg sodium, 12 g sugars
“Snack healthier,” Seneca implores eaters on the label (then proceeds to dip its apples in oil and corn syrup).
Get your hand out of the cookie jar!
Nabisco Chocolate Creme Oreo
(30 g, 2 cookies) 150 calories, 7 g fat (2.5 g saturated fat), 110 mg sodium, 13 g sugars
And the regular Oreos are even worse—they deliver an extra gram of sugar and 10 extra calories per serving.
Newman’s Own Fig Newmans Low Fat
(38 g, 2 bars) 140 calories, 2 g fat (1 g saturated fat), 170 mg sodium, 13 g sugars
Surprisingly enough, the Fig Newmans low-fat cookie has more calories than the original Newtons. Blame the extra rush of refined carbs.
Keebler Chips Deluxe Oatmeal Chocolate Chip
(31 g, 2 cookies) 150 calories, 7 g fat (3 g saturated fat), 105 mg sodium, 10 g sugars
Add just one of these 75-calorie Keebler cookies to your daily diet and you’ll gain nearly 8 pounds this year.
Murray Sugar Free Pecan Shortbread Cookies
(32 g, 3 cookies) 160 calories, 11 g fat (3 g saturated fat), 0 g sugars
The fat here comes primarily from soybean and palm oils. Remember, even if you remove sugar from the equation, calories still matter.
Keebler Sandies Simply Shortbread
(31 g, 2 cookies) 160 calories, 9 g fat (4 g saturated fat), 90 mg sodium, 7 g sugars
We applaud the low sugar count, but not the heavy deposits of soybean and palm oils.
Mrs. Fields Milk Chocolate Chip
(34 g, 1 cookie) 160 calories, 8 g fat (4 g saturated fat), 160 mg sodium, 15 g sugars
The dearth of fiber ensures that this will pass straight through your belly, spike your blood sugar, and convert quickly to flab.
Keebler Soft Batch Chocolate Chip
This cookie has more fat, more sodium, and more sugar than the same cookie from Chips Ahoy!
Mega Stuf Golden Oreo
It's high in calories, fat, and sugar. Plus, it's packed with processed ingredients ranging from palm oil to artificial flavors.
Even in snack size these cakes aren’t a safe bet for weight loss.
Oreo Double Stuf Cakesters
(37 g, 1 snack cake) 170 calories, 9 g fat (2 g saturated fat), 17 g sugars
The first four ingredients—sugar, palm oil, enriched flour, and high-fructose corn syrup—are each to be avoided individually, so in concert, they create one catastrophic cookie. Consume one of these a day and after a year, you’ll have packed on 17 pounds of fat. Then you’ll be shopping for double-stuff pants. One is the calorie equivalent of 80 Jujubes candy pieces!
Little Debbie Strawberry Shortcake Rolls
(61 g, 1 roll) 240 calories, 9 g fat (3 g saturated fat), 27 g sugars
The only reference to fruit in the ingredient list is to “artificial strawberry,” i.e., an additive engineered in a lab to look and taste like the real thing. No thanks, Debbie.
Entenmann’s Little Bites Fudge Brownies
(62 g, 1 pack) 270 calories, 14 g fat (4 g saturated fat), 25 g sugars
Entenmann’s brownies are only slightly better than its doughnuts.
Hostess Suzy Q’s
(57 g, 1 cake) 220 calories, 9 g fat (4.5 g saturated fat), 24 g sugars
One Suzy Q has 50 more calories than a Wendy’s Jr. Original Chocolate Frosty.
Dove Sugar Free Chocolate Crème Dark Chocolates
(40 g, 5 pieces) 190 calories, 15 g fat (10 g saturated fat), 0 g sugars
Each small piece contains 10 percent of your day’s saturated fat limit.
Little Debbie Oatmeal Crème Pies
(38 g, 1 pie) 170 calories, 7 g fat (2 g saturated fat), 12 g sugars
Don’t be fooled; the oatmeal is nothing more than the vehicle for fat and sugar.
Little Debbie Fudge Rounds
(67 g, 1 round) 310 calories, 12 g fat (4.5 g saturated fat), 30 g sugars
Little Debbie’s Big Packs are woeful not just for the content of their cakes but also for the Flintstonian portion size. This one has more calories than 8 strips of bacon.
Hostess Ding Dongs
(72 g, 2 cakes) 330 calories, 17 g fat (12 g saturated fat), 33 g sugar
Each Ding Dong has double the fat of the Twinkie, and because it comes in a two-pack, you have to practice restraint to avoid bingeing.