The 100 Unhealthiest Groceries in America

The average supermarket is a minefield of thousands of items and it can be hard to pick out exactly what is and isn't good for you. Quite a few foods can help strengthen your body, but even more can turn it to mush—and none more so than the dietary detonators that follow.

Luckily, not all grocery picks are bad, but here, we're highlighting the 100 unhealthiest grocery store foods you should stay far away from. This way, you can confidently navigate the store aisles, knowing you're not adding any of these less than stellar foods to your cart. Instead, add any of these The 100 Healthiest Foods on the Planet.

Packaged Meats

Turkey deli-style sandwich — Shutterstock

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 and seeing what happens.

Oscar Mayer Smoked Cooked Ham

3 slices: 70 calories, 2 g fat (0.5 g saturated fat), 610 mg sodium, 0 g carbs, 12 g protein

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, pack in a nightmare level of sodium. The American Heart Association recommends no more than 2,300 milligrams of sodium a day, but an ideal limit would be 1,500 milligrams for most adults per day. Here, you're getting 600 milligrams of sodium from just three slices of ham! Added to the rest of the food you eat in the day, and you could easily exceed the daily maximum intake.

Buddig Original Beef

2 oz: 100 calories, 7 g fat (3 g saturated fat), 600 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 9 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.

Land O'Frost Premium Honey Smoked Turkey Breast

4 slices: 80 calories, 5 g fat (1 g saturated fat), 520 mg sodium, 3 g carbs (0 g fiber, 2 g sugars), 8 g protein

Land O'Frost competes with the Buddig buy we just mentioned for the most calorie-dense lunch meat around.

Oscar Mayer Turkey Bacon

1 slice: 35 calories, 2.5 g fat (1 g saturated fat), 140 mg sodium, 0 g carbs, (o g fiber, 0 g sugar), 2 g protein

There's more sodium than regular pork bacon, but also more than triple the number of ingredients—with just two grams of protein per slice. You might think you're eating better by reaching for turkey bacon, but that's not the case here.

Hormel Pepperoni

30 g: 150 calories, 14 g fat (6 g saturated fat), 520 mg sodium, 0 g carbs, 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 and preservatives. This one is no exception.

Bar-S Classic Bologna

1 slice: 90 calories, 7 g fat (2 g saturated fat), 360 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 4 g protein

Just two slices of Bar-S Bologna will cost you 720 milligrams of salt, which is about a third of your entire day's worth!

Hot Dogs & Sausages

Throw these on the grill, and you'll also be throwing some pounds on your frame.

Hillshire Farm Polska Kielbasa

Per serving: 180 calories, 15 g fat (5 g saturated fat), 520 mg sodium, 3 g carbs (0 g fiber, 3 g sugar), 7 g protein

Both kielbasa and chorizo are spicy sausages, but they can be packed with calories, fat, and sodium. Opt for Al Fresco's chicken sausage instead, and you get more protein while cutting down on the calories, fat, and sodium, too.

Johnsonville Beddar with Cheddar

1 link: 200 calories, 17 g fat (6 g saturated fat), 620 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 8 g protein

More calories, less protein, and a hearty dose of kidney-harming phosphates. This is a skip.

Hillshire Farm Smoked Bratwurst

1 link: 200 calories, 18 g fat (6 g saturated fat), 720 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 9 g protein

About 80 percent of this brat's calories come from fat.

Hormel Lean Ham with Smoke Flavoring

56 g: 90 calories, 6 g fat (2 g saturated fat), 480 mg sodium, 0 g carbs, 9 g protein

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.

Spam Lite

2 oz: 110 calories, 8 g fat (3 g saturated fat), 580 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 9 g protein

Even Spam's light version contains a high sodium content and added nitrites.

Spam With Real Bacon

2 oz: 180 calories, 16 g fat (8 g saturated fat), 520 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 7 g protein

This canned protein contains as much saturated fat as two whole Snickers bars.

Meat Substitutes

Just because these products don't have meat in them doesn't make them automatically healthier.

Tofurky Kielbasa Sausage

1 link: 250 calories, 13 g fat (1 g saturated fat), 570 mg sodium, 10 g carbs (2 g fiber, 2 g sugar), 46 g protein

While we love that this plant-based sausage packs in the protein, it's got way too much sodium to make it on our Eat This list, so it's on our Not That list instead.

May Wah Vegetarian Chicken Legs

Per 100 g: 226 calories, 14 g fat (2 g saturated fat), 568 mg sodium, 11 g carbs (2 g fiber, 1 g sugar, 1 g sugar alcohol), 15 g protein

With only 15 grams of protein, this option really doesn't give you much of the nutritional benefit you're looking for in a meat alternative—especially seeing that you're getting a whopping 568 milligrams of sodium per serving.

Cereal & Granola

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 Every Cereal Brand in America—Ranked!

Quaker Natural Granola Oats, Honey, Raisins & Almonds

2/3 cup: 270 calories, 7 g fat (0.5 g saturated fat), 30 mg sodium, 51 g carbs (7 g fiber, 17 g sugar), 7 g protein

Granola must have a top-notch 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. One cup of this one has the calorie equivalent of about four servings of Cookie Crisp cereal!

Kellogg's Honey Smacks

1 cup: 130 calories, 0.5 g fat (0 g saturated fat), 0 mg sodium, 32 g carbs (2 g fiber, 18 g sugar), 2 g protein

This is among the most sugar-loaded boxes in the cereal aisle. What's more, it barely has any fiber to stabilize your blood sugar.

RELATED: No-sugar-added recipes you'll actually look forward to eating.

Post Cocoa Pebbles

1 cup: 140 calories, 1.5 g fat (0 g saturated fat), 220 mg sodium, 31 g carbs (0 g fiber, 12 g sugar), 2 g protein

This pick is not just devoid of fiber, but it's also soaked with hydrogenated oils (a source of saturated fat) and colored with artificial, potentially carcinogen containing caramel color.

General Mills Golden Grahams

3/4 cup: 110 calories, 1 g fat (0 g saturated fat), 230 mg sodium, 25 g carbs (9 g sugar, 1 g fiber), 2 g protein

Loaded with sugar, lacking in fiber, and saturated with sodium, this cereal should be skipped. And who's really sticking to a mere ¾-cup serving, anyway?

General Mills Reese's Puffs

3/4 cup: 120 calories, 3 g fat (0.5 g saturated fat), 160 mg sodium, 22 g carbs (1 g fiber, 9 g sugar), 2 g protein

Double up on the serving size, and you'll take in 18 grams of sugar, which is the equivalent of 4.5 tablespoons.

Breads

slices white bread on plate — Shutterstock

Bread can be made with just two ingredients: water and flour. Store-bought breads, on the other hand, can be made from more than 20. These are among the worst of the worst. Find out better options with our 20 Best and Worst Store-Bought Breads.

Wonder Classic White Bread

2 slices: 140 calories, 1.5 g fat (0 g saturated fat), 180 mg sodium, 29 g carbs (1 g fiber, 5 g sugar), 4 g protein

With just one gram of fiber per slice, you're better off skipping the sandwich and making it open-faced. This loaf is nothing but empty carbs and added sugars.

Arnold Brick Oven Premium White Bread

1 slice: 90 calories, 1.5 g fat (0 g saturated fat), 180 mg sodium, 17 g carbs (<1 g fiber, 2 g sugar), 2 g protein

After flour and water, the third ingredient is sugar, and the fourth is inflammatory soybean oil. That doesn't sound appetizing to us.

Sara Lee Honey Wheat

1 slice: 70 calories, 0.5 g fat (0 g saturated fat), 120 mg sodium, 13 g carbs (<1 g fiber, 2 g sugar), 2 g protein

Most breads are made from a form of wheat, but unless it says "whole," you're paying for stripped-down grains with little fiber.

Nature's Own Perfectly Crafted, Brioche Style Bread

1 slice: 110 calories, 1.5 g fat (0.5 g saturated fat), 170 mg sodium, 21 g carbs (0 g fiber, 5 g sugar), 4 g protein

With 5 grams of sugar and zero blood-sugar-stabilizing fiber, we're hoping you skip this loaf every time you're shopping for sandwich ingredients.

Pepperidge Farm Farmhouse Hearty White

1 slice: 130 calories, 1 g fat (0 g saturated fat), 230 mg sodium, 26 g carbs (1 g fiber, 4 g sugar), 4 g protein

This bread is made with simple-sugar-heavy flour that's devoid of all the fiber whole wheat has to offer.

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

1 tortilla: 210 calories, 5 g fat (1.5 g saturated fat), 460 mg sodium, 35 g carbs (1 g sugar, 1 g fiber), 6 g protein

A basic tortilla takes about four ingredients to construct—flour, water, oil, and salt—but Mission uses much more. So what is this wrap made of? A lot of enriched flour and vegetable shortening, neither of which makes for a healthy wrap. And there's no real spinach in these wraps, just spinach powder, which is reflected in the measly fiber content.

Toufayan Classic White Pita Bread

1 pita: 160 calories, 0.5 g fat (0 g saturated fat), 250 mg sodium, 32 g carbs (1 g fiber, 2 g sugar), 6 g protein

Switch to Food for Life's Whole Grain Pocket Bread, and you'll double the fiber and drop 50 calories.

Guerrero Soft Taco Tortillas

1 tortilla: 170 calories, 5 g fat (2 g saturated fat), 460 mg sodium, 20 g carbs (1 g fiber, 1 g sugar), 4 g protein

This tortilla contains 2 grams of saturated fat coming from hydrogenated soybean oil, an inflammatory oil.

Mission Flour Tortillas Medium/ Soft Taco Size

1 tortilla: 140 calories, 3 g fat (1 g saturated fat), 400 mg sodium, 26 g carbs (1 g fiber, 1 g sugar), 4 g protein

Each of these tortillas delivers 17 percent of your day's sodium—and that's before putting any fillings inside.

Bagels

These are some of the worst carbs to eat in the a.m. Ditch them, as well as these 45 Worst Breakfast Habits Making You Gain Weight.

Sara Lee Deluxe Plain Bagels

1 bagel: 260 calories, 1 g fat (0 g saturated fat), 390 mg sodium, 52 g carbs (2 g fiber, 4 g sugar), 8 g protein

This is essentially a wedge of empty carbs, so it's an invitation for a blood sugar roller coaster.

RELATED: Learn how to fire up your metabolism and lose weight the smart way.

Pepperidge Farm Bagels Cinnamon Raisin

1 bagel: 270 calories, 1 g fat (0 g saturated fat), 290 mg sodium, 57 g carbs (3 g fiber, 14 g sugar), 9 g protein

This bagel packs as many carbs as five slices of toast and more than half a day's worth of sugar! This is not the way to start your morning.

Thomas Cinnamon Swirl Bagels

1 bagel: 280 calories, 2 g fat (0 g saturated fat), 400 mg sodium, 55 g carbs (2 g fiber, 10 g sugar), 9 g protein

This sweet breakfast bagel boasts more than triple the amount of sugar than fiber—we'll pass!

Grains

These grains are less than great.

Goya Thai Jasmine Rice

1/4 cup dry: 150 calories, 0 g fat, 10 mg sodium, 39 g carbs (0 g fiber, 0 g sugar), 3 g protein

Refined grains like this tend to prime your body for belly fat storage.

Gold Medal Organic All-Purpose Flour

¼ cup: 110 calories, 0 g fat, 0 mg sodium, 22 g carbs (<1 g fiber, 0 g sugar), 4 g protein

We applaud the organic effort, but it doesn't mean much once Gold Medal strips most of the fiber from the grain.

Ben's Original Ready Rice Long Grain & Wild

1 cup prepared: 200 calories, 2 g fat (0 g saturated fat), 460 mg sodium, 39 g carbs (2 g fiber, 1 g sugar), 5 g protein

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 Cheddar Broccoli

2.5 oz packaged: 260 calories, 6 g fat (2.5 g saturated), 790 mg sodium, 47 g carbs (2 g fiber, 3 g sugar), 7 g protein

Neither cheese nor broccoli places higher than partially hydrogenated palm oil in this box's ingredient list.

Rice-A-Roni Herb & Butter

2.5 oz packaged: 240 calories, 1.5 g fat (0.5 g saturated), 960 mg sodium, 53 g carbs (1 g fiber, 2 g sugar), 5 g protein

A single serving chews through about 40 percent of your day's sodium allotment.

Knorr Cajun Sides Dirty Rice

1/2 cup: 240 calories, 2 g fat (0 g saturated fat), 750 mg sodium, 48 g carbs (2 g fiber, 2 g sugar), 7 g protein

You'll get a slew of empty carbs and about a third of your day's sodium intake from this.

Rice-A-Roni Chicken Flavor Lower Sodium

2.5 oz: 230 calories, 1.5 g fat (0 g saturated fat), 610 mg sodium, 50 g carbs (2 g fiber, 1 g sugar), 7 g protein

Lower sodium? Lower than what, a salt shaker? It might bill itself as lower sodium, but it's still a high number.

Pasta

Pass on these pastas. And for more information consult The Best & Worst Pasta on the Shelves—Ranked by Nutritional Benefits

No Yolks Broad Noodles

1 1/2 cups, 56 g dry: 200 calories, 1 g fat (0 g saturated fat), 15 mg sodium, 40 g carbs (2 g fiber, 0 g sugar), 8 g protein

Yolks or not, this pasta is still made with regular, nutrient-hollow refined flour.

Barilla Angel Hair

2 oz: 200 calories, 1 g fat (0 g saturated fat), 0 mg sodium, 42 g carbs (3 g fiber, 1 g sugar), 7 g protein

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), 0 mg sodium, 41 g carbs (2 g fiber, 2 g sugar), 7 g protein

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. Add some real fresh spinach to your dish for a boost of nutrients.

Kraft Macaroni & Cheese Dinner Original

2.5 oz packaged: 250 calories, 2 g fat (1.5 g saturated), 560 mg sodium, 47 g carbs (2 g fiber, 6 g sugar), 9 g protein

This iconic box isn't the healthiest, complete with a third of your day's sodium allotment when it's prepared according to instruction.

American Beauty Quick Cook Penne Rigate

56 g dry: 200 calories, 1 g fat (0 g saturated fat), 0 mg sodium, 41 g carbs (2 g fiber, 1 g sugar), 7 g protein

If you're going to make a cheesy pasta dish, the least you can do is start with a more wholesome noodle than this one.

Nissin Chow Mein Spicy Chicken Flavor

1 container: 540 calories, 27 g fat (10 g saturated fat), 1,290 mg sodium, 65 g carbs (3 g fiber, 7 g sugar), 10 g protein

Eat the whole bowl, and you'll get half your day's saturated fat and sodium, plus a pool of inflammatory vegetable oils.

Pasta Roni Fettuccine Alfredo

1 cup dry + 2 tbsp sauce: 250 calories, 5 g fat (2.5 g saturated), 820 mg sodium, 45 g carbs (2 g fiber, 2 g sugar), 9 g protein

Alfredo is bad enough as it is, but Pasta Roni's version compounds the nutritional negligence with partially hydrogenated oil and a smattering of artificial colors. Each serving of this side dish has a meal's worth of calories (440 when prepared). It also has the sodium equivalent of 97 Cheez-Its! Save yourself by boiling your own pasta and tossing it with olive oil and freshly grated Parmesan.

Nissin Cup Noodles Chicken

1 container: 290 calories, 11 g fat (5 g saturated fat), 1,160 mg sodium, 41 g carbs (2 g fiber, 2 g sugar), 6 g protein

One container of this cup is loaded with 47 percent of your daily sodium and 25 percent of your day's saturated fat.

Betty Crocker Suddenly Pasta Salad Classic

½ cup packaged: 190 calories, 1 g fat (0 g saturated fat), 500 mg sodium, 39 g carbs (1 g fiber, 3 g sugar), 6 g protein

This simple-sounding side dish packs a staggering 21 percent of your daily sodium.

Cake & Pancake Mixes

These picks aren't doing your belly any favors. Here's what happens to your body when you eat pancakes.

Bisquick Pancake Mix

1/3 cup mix: 150 calories, 3 g fat (1 g saturated fat), 380 mg sodium, 28 g carbs (1 g fiber, 2 g sugar), 3 g protein

While a classic, not necessarily the best option on shelves.

Pillsbury Sugar Free Brownie Mix Chocolate Fudge

1/12 package: 90 calories, 2 g fat (0 g saturated fat), 80 mg sodium, 24 g carbs (0 g fiber, 0 g sugar, 10 g sugar alcohol), 1 g protein

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. That doesn't sound like something you want with your dessert, right?

Gluten-Free Foods

Just because it says it's gluten-free, it doesn't make it healthy. For more of the worst GF products, see our report: 40 Best and Worst Gluten-Free Products, too.

DeBoles Gluten Free Rice Angel Hair

2 oz: 210 calories, 1 g fat (0 g saturated fat), 0 mg sodium, 44 g carbs (1 g fiber, 0 g sugar), 4 g protein

Although it may fit your gluten-free lifestyle, this pasta is nutritionally void.

King Arthur Gluten Free Flour

3 Tbsp: 110 calories, 0 g fat, 0 mg sodium, 24 g carbs (0 g fiber, 0 g sugar), 1 g protein

White rice flour is nutritionally bankrupt, just like all white flours. This one is no exception.

Udi's Gluten Free Double Chocolate Muffins

1 muffin: 270 calories, 12 g fat (4 g saturated fat), 290 mg sodium, 35 g carbs (2 g fiber, 25 g sugars), 4 g protein

These muffins have more sugar than two Original Glazed Krispy Kreme Donuts…

Glutino Gluten Free Multigrain Bread

2 slices: 150 calories, 5 g fat (0.5 g saturated fat), 290 mg sodium, 25 g carbs (2 g fiber, 3 g sugar), 2 g protein

The fiber and protein in this bread could be better. Craft your gluten-free sandwich with Rudi's Gluten-Free Multigrain bread instead, and you'll double your fiber and protein intake.

Betty Crocker Gluten Free Cake Mix Devil's Food

1/9 package: 180 calories, 2 g fat (0.5 g saturated fat), 38 g carbs (2 g fiber, 20 g sugar), 2 g protein

Betty fails to deliver a gluten-free treat that's worth eating with this cake mix.

Glutino Gluten Free Pretzel Twists

21 pretzels: 110 calories, 2 g fat (0 g saturated fat), 640 mg sodium, 21 g carbs (0 g fiber, 1 g sugar), 1 g protein

Glutino packs in about 25% of your daily sodium allotment in one serving of its pretzels. Talk about a belly-bloating snack!

Chips, Pretzels, and Snacks

Read this before you tear into a box or bag. Chomp on the right chips by avoiding any of The 15 Unhealthiest Chips On The Planet!

Kettle Sea Salt & Vinegar Chips

1 oz, 13 chips: 140 calories, 9 g fat (1 g saturated fat), 180 mg sodium, 15 g carbs (2 g fiber, 0 g sugar), 2 g protein

This is a thoroughly mediocre bag of fried potatoes.

Lay's Sour Cream & Onion

1 oz, 15 chips: 160 calories, 10 g fat (1.5 g saturated fat), 160 mg sodium, 15 g carbs (1 g fiber, <1 g sugar), 2 g protein

This classic bag of Lay's packs snackers with an excessive amount of calories and fat.

Gardetto's Special Request Roasted Garlic Rye Chips

1/2 cup: 160 calories, 9 g fat (1 g saturated fat), 340 mg sodium, 17 g carbs (1 g fiber, 1 g sugar), 3 g protein

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, so they're still a pass.

El Sabroso Original Guacachip

1 oz: 140 calories, 7 g fat (0.5 g saturated fat), 140 mg sodium, 18 g carbs (1 g fiber, 1 g sugar), 2 g protein

The bag says "real avocados," but the ingredients statement says "avocado powder," so none of the fats or fiber in this snack are coming from the creamy, nutrient-dense fruit.

Cheetos Flamin' Hot Crunchy

1 oz, 21 pieces: 170 calories, 11 g fat (1.5 g saturated fat), 250 mg sodium, 15 g carbs (<1 g fiber, 0 g sugar), 1 g protein

A whopping 11 grams of fat comes from vegetable oil in this product. Unsurprisingly, you can chalk up Cheetos' bright orange hue to a slew of artificial dyes as well.

RELATED: Flamin' Hot Cheetos-Flavored Ice Cream Is Now a Thing, and We Can't Deal

Chester's Puffcorn Cheese

1 oz, 42 pieces: 160 calories, 11 g fat (1.5 g saturated fat), 300 mg sodium, 13 g carbs (<1 g fiber, 1 g sugar), 2 g protein

Nearly two-thirds of the calories in this pick come from the frying oil.

Fritos Chili Cheese Flavored Corn Chips

1 oz, 31 chips: 180 calories, 11 g fat (1.5 g saturated fat), 310 mg sodium, 18 g carbs (1 g fiber, <1 g sugar), 2 g protein

It takes Frito-Lay a laundry list of ingredients to make these chips. Carcinogen-containing caramel coloring is the most nefarious of the lot.

Doritos Spicy Sweet Chili

1 oz, 12 chips: 140 calories 7 g fat (1 g saturated fat) 270 mg sodium, 18 g carbs (1 g fiber, <1 g sugar), 2 g protein

These Doritos list inflammatory vegetable oil as its second ingredient behind corn, followed by salt and sugar. Need we say more?

Bugles Nacho Cheese Flavor

1 1/3 cups: 160 calories, 9 g fat (8 g saturated fat), 300 mg sodium, 18 g carbs (<1 g fiber, 2 g sugar), 2 g protein

Each serving of these little horns contains nearly 40 percent of your day's saturated fat limit.

Tostitos Salsa Ranchera Tortilla Chips

1 oz, 12 chips: 150 calories, 7 g fat (1 g saturated fat), 190 mg sodium, 18 g carbs (1 g fiber, 0 g sugar), 2 g protein

Despite corn being the first ingredient, this chip contains seven times more fat than fiber.

Bugles Sweet & Salty Chocolate Peanut Butter

2/3 cup: 160 calories, 8 g fat (5 g saturated fat), 130 mg sodium, 20 g carbs (<1 g fiber, 11 g sugar), 2 g protein

Four different kinds of oil give this mix about as much saturated fat as four strips of bacon.

Snyder's of Hanover Honey Mustard & Onion Pretzel Pieces

⅓ cup: 140 calories, 7 g fat (3 g saturated fat), 240 mg sodium, 18 g carbs (<1 g fiber, 3 g sugar), 2 g protein

A thick application of palm oil gives this bag considerably more fat than Rold Gold's pretzels.

Rold Gold Tiny Twists Cheddar

28 g, 20 pretzels: 110 calories, 1.5 g fat (0 g saturated fat), 480 mg sodium, 22 g carbs (<1 g fiber, 1 g sugar), 2 g protein

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 24 milligrams.

Cheez-It Snack Mix Double Cheese

1/2 cup: 130 calories, 6 g fat (1 g saturated fat), 380 mg sodium, 18 g carbs (<1 g fiber, <1 g sugar), 3 g protein

If the sodium count itself in such a small serving doesn't scare you, how about how salt appears in the ingredients list 11 times?

Pepperidge Farm Goldfish Baked Snack Crackers Pretzel

1.1 oz, 43 pieces: 130 calories, 2.5 g fat (0 g saturated fat), 280 mg sodium, 24 g carbs (<1 g fiber, <1 g sugar), 3 g protein

These fish are swimming in sodium. You'll get almost 20 percent of your entire day's worth of salt in one serving.

Gardetto's Original Recipe Snack Mix

½ cup: 150 calories, 6 g fat (1 g saturated fat), 320 mg sodium, 22 g carbs (1 g fiber, 1 g sugar), 3 g protein

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.

Ritz Crackers

5 crackers: 80 calories, 4.5 g fat (1 g saturated fat), 130 mg sodium, 10 g carbs (0 g fiber, 1 g sugar), 1 g protein

Sorry to add your favorite toppable cracker to the list, but each serving has 4.5 grams of fat from soybean, canola, and/or partially hydrogenated cottonseed oils, plus a hidden shot of high fructose corn syrup.

Popcorn

It may be a high fiber food, but these popcorn brands are too doused in oil to have any nutritionally redeeming qualities.

Pop Secret Jumbo Pop Butter

3 cups popped: 140 calories, 9 g fat (4.5 g saturated fat), 290 mg sodium, 13 g carbs (2 g fiber, 0 g sugar), 2 g protein

Though free from partially hydrogenated oils, Pop Secret still loads on the inflammatory palm oil.

Orville Redenbacher's Poppycock Original

1/2 cup: 160 calories, 8 g fat (2 g saturated fat), 100 mg sodium, 21 g carbs (<1 g fiber, 16 g sugar), 2 g protein

The heavy application of glaze puts this one firmly in the candy category.

Jolly Time Blast O Butter

3.5 cups popped: 160 calories, 10 g fat (5 g saturated fat), 340 mg sodium, 18 g carbs (3 g fiber, 0 g sugar), 2 g protein

Although Jolly Time rid itself of over 2 grams of trans fats, they still drench their kernels in inflammatory palm oil.

Smartfood White Cheddar

Per serving: 160 calories, 10 g fat (2 g saturated fat), 240 mg sodium, 13 g carbs (2 g fiber, 2 g sugar), 4 g protein

Smart? Hardly. This bag earns a heavy glut of fat from oils, cheese, and buttermilk.

Jolly Time KettleMania Kettle Corn

Per serving popped: 160 calories, 10 g fat (5 g saturated fat), 230 mg sodium, 18 g carbs (3 g fiber, <1 g sugar), 2 g protein

"Mania" is correct. You'd have to be a maniac to eat this much saturated fat in one sitting.

Newman's Own Popcorn Light Butter

3.5 cups popped: 130 calories, 4.5 g fat (1.5 g saturated fat), 250 mg sodium, 19 g carbs (3 g fiber, 0 g sugar), 2 g protein

If you're looking for a "light" popcorn, there are better bags to buy. For starters, choose one that doesn't pop its kernels with palm oil.

Pop Secret Homestyle

Per serving popped: 130 calories, 8 g fat (4 g saturated fat), 290 mg sodium, 12 g carbs (2 g fiber, 0 g sugar), 2 g protein

Instead of using a good-for-you oil such as coconut oil or olive oil, Pop Secret opts for palm oil.

Fruit Snacks

Because not all versions are healthy. For a complete list, check out: 22 Best & Worst Fruity Snacks

Fruit Roll-Ups

1 roll: 50 calories, 1 g fat (0.5 g saturated fat), 11 g carbs (0 g fiber, 7 g sugar), 0 g protein

This pick is made from corn syrup, dried corn syrup, sugar, and palm oil. And those colors? Not real fruit. Instead, it's artificial colors red 40, blue 1, and yellows 5 & 6.

Sunsweet California Grown Dates Chopped

1.5 ounce: 130 calories, 0 g fat, 32 g carbs (3 g fiber, 29 g sugar), 1 g protein

The sugar coating pushes these dates dangerously close to candy status.

Mariani Vanilla Flavored Yogurt Raisins

2 Tbsp: 130 calories, 5 g fat, (5 g saturated fat), 22 g carbs (0 g fiber, 19 g sugar), 1 g protein

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. That doesn't seem like something you'd expect in a seemingly healthy snack.

Cookies

Get your hand out of the cookie jar! Here are some other cookies to avoid: The 30 Worst Supermarket Cookies in America

Mega Stuf Oreo

oreo mega stuff cookies — Courtesy of Oreo

2 cookies: 180 calories, 9 g fat (3 g saturated fat), 90 mg sodium, 25 g carbs (1 g fiber, 18 g sugar), 1 g protein

You might get more creme in this version of the classic cookie sandwich, but these Mega Stuf Oreos aren't worth opening.

Keebler Coconut Dreams Fudge Covered Cookies

2 cookies: 170 calories, 9 g fat (7 g saturated fat), 60 mg sodium, 20 g carbs (1 g fiber, 12 g sugar), 1 g protein

Add just two of these coconutty Keebler cookies to your daily diet, and you'll gain nearly a pound in just 20 days!

Murray Sugar Free Pecan Shortbread Cookies

3 cookies: 170 calories, 11 g fat (3.5 g saturated fat), 18 g carbs (<1 g fiber, 0 g sugar), 2 g protein

The fat here comes primarily from soybean and palm oils. Remember, even if you remove sugar from the equation, calories still matter.

Mrs. Fields Milk Chocolate Chip

1 cookie: 210 calories, 10 g fat (5 g saturated fat), 170 mg sodium, 29 g carbs (1 g fiber, 19 g sugar), 2 g protein

The dearth of fiber ensures that this will pass straight through your belly, spike your blood sugar, and convert quickly to flab.

Pastries

Even in snack size, these cakes aren't a safe bet for weight loss. Here are 30 Healthy Baked Goods to Make at Home.

Little Debbie Strawberry Shortcake Rolls

1 roll: 240 calories, 8 g fat (3.5 g saturated fat), 150 mg sodium, 40 g carbs (0 g fiber, 27 g sugar), 1 g protein

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

1 pack: 260 calories, 13 g fat (4 g saturated fat), 150 mg sodium, 33 g carbs (1 g fiber, 23 g sugar), 2 g protein

Just because Entenmann's brownies are mini-sized, doesn't mean you should make a habit out of them.

Hostess Suzy Q's

1 cake: 290 calories, 13 g fat (6 g saturated fat), 370 mg sodium, 38 g carbs (1 g fiber, 31 g sugar), 2 g protein

One Suzy Q has 90 more calories than a Wendy's Jr. Original Chocolate Frosty…

Little Debbie Oatmeal Crème Pies

1 cookie: 330 calories, 12 g fat (5 g saturated fat), 310 mg sodium, 53 g carbs (1 g fiber, 26 g sugar), 3 g protein

Don't be fooled; the oatmeal here is nothing more than the vehicle for fat and sugar when it comes to these mini pies.

Hostess Pecan Spins

1 roll: 350 calories, 18 g fat (8 g saturated fat), 250 mg sodium, 45 g carbs (3 g fiber, 24 g sugar), 4 g protein

The redeemable part of this sweet treat is that it is topped with actual pecans. But it's still a high-calorie, sugar-filled cinnamon roll…

Little Debbie Honey Buns

1 pastry: 230 calories, 13 g fat (6 g saturated fat), 150 mg sodium, 26 g carbs (<1 g fiber, 13 g sugar), 2 g protein

There are 32 ingredients in this bun—and none of them are worthy of your a.m. meal.

Kellogg's Pop-Tarts Brown Sugar Cinnamon

1 pastry: 210 calories, 7 g fat (2.5 g saturated fat), 170 mg sodium, 35 g carbs (<1 g fiber, 15 g sugar), 2 g protein

Kellogg's too-sweet pastry packs in four types of sugar, leading to blood sugar spikes and a wider waistline.

Little Debbie Glazed Donut Sticks

1 donut stick: 260 calories, 15 g fat (8 g saturated fat), 180 mg sodium, 29 g carbs (0 g fiber, 18 g sugar), 2 g protein

Little Debbie's Donut Sticks have three strikes against them: more calories, more fat, and more sugar than Krispy Kreme's Original Glazed Doughnut.

Sunbelt Fruit & Grain Cereal Bars Apple Cinnamon

1 bar: 140 calories, 3.5 g fat (1 g saturated fat), 70 mg sodium, 26 g carbs (2 g fiber, 15 g sugar), 2 g protein

Packages can boast all they want about a product being made with whole grains, but if it only contains two grams of fiber, it's not worthy of snack time.

Little Debbie Cosmic Brownies

Per brownie: 280 calories, 11 g fat (3.5 g saturated fat), 160 mg sodium, 42 g carbs (1 g fiber, 24 g sugar), 2 g protein

You'll get 280 calories and nearly a full day's worth of sugar in this nostalgic, candy-studded brownie.

Entenmann's Rich Frosted Devil's Food Donuts

Per donut: 290 calories, 17 g fat (11 g saturated fat), 170 mg sodium, 36 g carbs (2 g fiber, 24 g sugar), 3 g protein

"Frosted" is one of those words that is a red flag, as it just means more sugar.

Pillsbury Grands! Cinnamon Rolls with Cream Cheese Icing

Per roll with icing: 300 calories, 7 g fat (3 g saturated fat), 550 mg sodium, 55 g carbs (1 g fiber, 22 g sugar), 5 g protein

One cinnamon roll with cream cheese icing packs in a quarter of a day's worth of belly-bloating sodium in addition to the 22 grams of sugar. You'll also find partially hydrogenated oils, which is a sneaky source of trans fat, in this recipe.

Entenmann's Cheese Topped Buns

Per bun: 320 calories, 15 g fat (6 g saturated fat), 220 mg sodium, 42 g carbs (1 g fiber, 20 g sugar), 6 g protein

One sweet bun boasts 20 grams of sugar and 15 grams of fat. No, thanks!

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Entenmann's Iced Party Cake

Per serving: 370 calories, 19 g fat (7 g saturated fat), 220 mg sodium, 48 g carbs (0 g fiber, 37 g sugar), 2 g protein

Entenmann's Party Cake does look festive, but keep in mind that it's "iced," which essentially means it's packing more sugar. One piece has 37 grams of sweet stuff, and 19 grams of fat. Not much to celebrate here!

Read more:

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