48 of the Unhealthiest Foods at the Supermarket
Updated: Dec. 14, 2023
Not everything that comes in a box or bag is bad, but a lot of it is. We got nutrition experts to reveal the unhealthiest supermarket foods you can buy.
Veggie wraps
“A basic tortilla takes about four ingredients to construct—flour, water, oil and salt—but some brands, like one that claims to contain spinach, uses no fewer than 30 ingredients to construct these wraps, and spinach falls under the ‘2 percent or less’ portion of the ingredients statement,” says Janine Whiteson, RD. Spinach wraps with less than 2 percent spinach, so what is this wrap made of? “A lot of enriched flour and vegetable shortening, neither of which makes for a healthy sandwich. Consuming one serving of these wraps is the caloric equivalent of consuming four Pizza Hut Traditional Buffalo Wings!” Instead, try your hand at these homemade tortillas recipe. It’s easier than you think!
Vegetable rice blends
When it comes to rice mixes that tout healthful ingredients, like broccoli, you can bet that there’s not much of the green stuff in there. “Neither cheese nor broccoli ranks higher than partially hydrogenated palm oil one popular rice mix,” notes Whiteson. “This is a salt mine—by eating one small serving of this, you will have consumed a day’s worth of sodium. These products are also high in artery-clogging saturated fat. I think there might be broccoli dust somewhere in there—but nowhere near enough to deem this at all healthy.” Don’t miss these other foods that are surprisingly high in sodium.
Boxed Mac and Cheese
This kid-friendly staple is a nutritional disaster. Whiteson points out that one box of a top-selling brand has more than two days’ worth of trans fats per serving and more than a day’s worth of sodium. “It also has virtually no fiber and is made with additives and chemicals that have been banned in countries around the world. While it may be a favorite for children, this dinner option is probably one of the worst supermarket buys with no nutritional value.” Try these 10 ooey-gooey homemade mac and cheese recipes instead.
Cheese-flavored popcorn
Readymade flavored popcorn—smart? “Hardly,” says Whiteson. “One popular brand earns a heavy load of fat from oils, cheese and buttermilk. It’s also loaded with salt—a day’s worth in just a few servings.” Flavored popcorn joins the list of surprisingly unhealthy foods to avoid. If you’re having a popcorn craving, check out Bjornqorn instead. It’s non-GMO and seasoned with gluten-free, vegan ingredients (no butter or cheese).
Noodle soup kits
“Noodle soup kits are among the most inexpensive meal solutions found in the grocery store—which is why they are known as a college student staple. Still, they are one of the worst meals in the supermarket,” says Whiteson. These popular dehydrated noodles not only bring zero nutritional value to the table, but they also contain a food additive called Tertiary-butyl hydroquinone (TBHQ), a preservative that is a petroleum-industry byproduct. “They’re also incredibly high in sodium, calories and saturated fat. This little brick that magically melts into noodles is a big artery clogger.” Make these 30 chicken noodle soups from around the world for dinner instead.
Citrus drinks
“The label looks more like a complicated science experiment than a beverage,” says Lindsey Pine MS, RDN, of one citrus drink in particular. “These drinks have at most 10 percent juice, according to their ingredient lists. Not only do they have high fructose corn syrup, but they also have three different sources of artificial sweeteners in addition to artificial colors.” The worst part? There’s oil in at least one brand of this juice! Water is obviously the best alternative, but if you need a fruit fix, try infusing your water. Here are 23 fruit-infused water ideas that’ll make you forget about fruit juice and soda.
Vegetable oil
You usually get what you pay for, and that’s exactly the case with this low-budget oils. “Refined vegetable oils are known for their high amounts of omega-6 fatty acid content, and while we absolutely need omega-6’s to survive, our diets tend to get way too much of them, possibly leading to systemic inflammation, which can lead to chronic disease,” explains Pine. “Further, the majority are made from genetically modified plants.” Instead, she suggests you opt for Thrive Algae Oil, which is composed of 90 percent monounsaturated fat (omega-9, the heat stable “good” fat), has a neutral taste, is sustainably produced and doesn’t contain any GMOs.
Vanilla frosting
Have you ever looked at frosting nutrition labels? “They look more like a science experiment than a food,” says Pine. “They’re packed with multiple types of sugar, artificial colors and ingredients that allow for a very long shelf life. One of the most popular brands even uses partially hydrogenated oil, which is code for trans fat, the only type of fat that you want to avoid at all costs. Trans fat increases bad cholesterol, lowers the good kind of cholesterol and creates bodily inflammation which could lead to heart disease.” When you want to treat yourself, the better option is to make your own frosting. These 20 homemade frosting recipes are the perfect option.
Bouillon cubes
These ones are sneaky! “Adding bouillon cubes seems like a great shortcut to enhance the flavor of homemade soups, but they’re nothing more than sugar, fat, hydrolyzed soy protein, salt and often MSG,” cautions Pine. “When buying a bouillon or soup base, take a look at the ingredient list. The first ingredient should be actual chicken, beef, seafood or veggies, such as in a brand like Better Than Bouillon. Or, skip the bouillon and use reduced sodium chicken broth, such as Pacific Organic Unsalted Chicken Stock.”
Meat-flavored rice
“Boxed rice mixes are super tasty because food manufacturers add tons of salt and flavor enhancers like MSG and caramel color,” explains Pine. “Some folks with food sensitivities, especially those susceptible to migraines, can react very poorly to MSG. Make your own healthy pilaf with garlic, onion and rice. Choose brown, red or black rice to make it a whole-grain dish for added fiber and nutrients.”
Pre-grilled chicken breasts
“Look at the package when making your grocery store decisions,” says Whiteson. “Pre-cooked chicken is often loaded with lots of bad stuff to make it have a longer shelf life. All that added sodium will bloat you for days.”
Lunch kits for kids
It’s disheartening that products marketed at children and busy moms can be so unhealthy. “These processed snack packs are filled with sodium and saturated fat, and provide little to no fiber,” says Whiteson. “In fact, many versions of these processed snack products can set you back 600mg of sodium—that’s about 30 percent of your recommended daily amount. Your children are probably begging for these snack packs that their friends have at the lunch table. No matter how cheap and convenient they may seem, don’t give in.” Instead, make your kiddo one of these 30 fun kids’ lunch ideas.
Ranch salad dressing
Commercial salad dressings can be packed with sodium, sugar and saturated fat, but the real issue is serving size. “Most dressings use one or two tablespoons, smaller than the usual drizzle, as their serving size,” says Whiteson. So when you top and toss a salad, the amounts of those bad ingredients add up big-time. “These dressings can easily add an extra 300 calories per day,” she says. Instead, Whiteson recommends topping greens with avocado, poached eggs or marinated veggies and skipping the dressing altogether. “They’ll contribute heart-healthy fats without the additives and bloat-inducing salt,” she says.
Sliced peaches in heavy syrup
There’s no excuse for not eating real fruit—it’s as convenient as it gets! “Little containers of peaches or pears are a nice convenience item to pack in a lunch, but not when they’re drenched in heavy syrup, which is loaded with added, unnecessary sugar,” says Pine. “The ‘lite’ version still has added sugar, and the ‘no sugar added’ variety is usually code for added artificial sweeteners. Emerging research is showing that artificial sweeteners may be harmful to the gut microbiome. If plain fresh or frozen fruits aren’t an option, be sure to choose canned fruit packed in 100 percent juice,” Pine says.
Cereal bars
“With a whopping 17g of sugar, there isn’t anything healthy about cereal bars, even the ones that claim to be ‘made with real milk,’” notes Pine. “As a high-carb snack packed with many sources of simple sugars, including high fructose corn syrup, you’ll probably be hungry quickly after eating one.” Check out the 8 most unhealthy meals you can order at a restaurant.
Frozen whipped topping
Sorry, but that frozen white stuff isn’t as harmless as it looks—especially the lower fat versions. “Just because something seems to have less fat than the real thing doesn’t make it the better choice,” says Pine. “Whipped toppings are mixtures of hydrogenated vegetable oils, corn syrup, high fructose corn syrup and artificial flavors. Just eat real whipped cream to top your treat. Homemade whipped cream is super easy to make and you can control the level of sweetness.” Here’s a helpful whipped cream how-to if you’ve never made it before.
Probiotic yogurts
Don’t be fooled by the probiotic branding. “One leading brand of probiotic yogurt has a whopping 19g of sugar per 4.4-ounce container of the blueberry flavor,” says Whiteson. “That’s as much sugar as a Twinkie, in a smaller-than-average serving size. What really creates a sugar rush is what they’re including in commercial yogurts these days. Fruit, especially the syrupy kind mixed into store-bought yogurts, is a common culprit. Candied nuts or sweetened granola toppings quickly bring the yogurt well beyond the sugar content of an entire doughnut.” Instead, opt for a high protein option like Icelandic Provisions Skyr to keep both muscles and bones healthy and strong.
Gluten-free pretzels
Unless you’re gluten-intolerant, there’s no good reason to buy gluten-free pretzels. “Gluten-free pretzels have 25 percent of a day’s worth of sodium in only a small handful of pretzels,” says Whiteson. “They contain no fiber—which is a huge issue with gluten-free diets—and plenty of white corn and potato flour and artery-clogging palm oil.” She also notes that it’s important to watch out for gluten-free products in general as they’re often loaded with sugar, salt and saturated fat to improve flavor. “Choose something with 100 percent whole grain as the first ingredient if you can.” Here are 36 allergy-free treats you can feel good about eating.
Flavored instant oatmeal
“It’s such a shame that a super healthy and delicious food like oatmeal gets an unhealthy makeover with a deluge of sugary flavors,” says Pine. “Even the leading brands contain multiple sources of sugar, artificial colors and flavors, and even partially hydrogenated oil, which means trans fat.” If you want a healthy breakfast or snack on the go that’s packed with fiber, instant oatmeal, she says, can be a good choice, but stick with the plain kind and add your own toppings such as fruit, sliced almonds and a touch of honey.
Reduced fat peanut butter
Don’t be fooled by what seems like a healthier option. “Reduced fat peanut butter may save you a few grams of fat, but the multiple types of added sugar and unnecessary fillers make it a very poor choice,” Pine says. “The monounsaturated fat found naturally in peanut butter is actually very good for you, so choose real, natural style peanut butter, such as Laura Scudders, over other options.” If you’re watching your calories, check out PB2 Powdered Peanut Butter.
Wheat bread
“Buying certain brands of ‘wheat’ bread is a misnomer, as many times the wheat comes from enriched flour and not whole wheat,” says physician nutrition specialist, Dr. Adrienne Youdim. “Whole wheat contains the whole kernel including the fiber and other nutrients, whereas enriched flour has nutrients stripped when processed as flour, and only some of the nutrients are replaced in the enrichment process.” To make sure you’re buying true whole wheat bread, check that “whole wheat” is the first ingredient listed on the nutrition label.
Packaged deli meats
“Cold cuts like honeyed ham are highly processed meats with many additives including sodium, artificial additives and nitrates,” says Dr. Youdim. “The long-term effects of ingesting these additives can lead to high blood pressure, digestive issues and even colon cancer.” Processed meats are also one of the foods to cardiologists try to never eat.
Jarred tomato sauce
Just one serving of a popular tomato sauce brand has 12g of sugar and 1/5 of your sodium cap for the day. Always read labels. It’s near impossible to find bottled pasta sauce that’s free from sugar and sodium but, at the very least, look for a low-sugar option made only with ingredients you recognize—try Rao’s marinara, which is one of Taste of Home’s Best-Loved Brands.
Bottled green tea
“You may see trading your can of soda for a bottled tea as a healthy swap, but often bottled teas are high in sugar and even fructose corn syrup,” says Dr. Youdim. “Bottled green tea is essentially like drinking that can of soda you just gave up. I suggest making your own tea and putting it in a gallon-sized bottle to keep in the fridge.” Another tip: Make sure you memorize the 4 foods that are really bad for your stomach.
Margarine
Butter isn’t great for your diet, but margarine is the absolute worst. “Margarine is high in trans fat, which has been shown to lower ‘good’ HDL cholesterol and raise ‘bad’ LDL (and total) cholesterol,” says Paul Salter RD, MS, and nutrition editor at bodybuilding.com. Better options would be unsalted plain butter, olive oil or ghee, which is clarified butter. Carrington Farms makes a number of good options.
Powdered coffee creamer
“Powdered non-dairy contains a hodge-podge of trans fats, added sugars and a plethora of artificial flavors, colorings and more,” Salter says. Instead, opt for unsweetened almond milk, coconut milk, or Oatly, an oat-based milk.
Wheat crackers
“The deceptive word here is wheat, says Elizabeth Somer, M.A.,R.D., author of Eat Your Way to Happiness.“In this case, it just means that these crackers are made with refined wheat flour, the first ingredient listed. Five crackers pack almost a teaspoon of fat, too. Some brands, such as Kashi, make some wonderful, high-fiber wholesome cereals, but other products in the line, such as some of their crackers, have more white flour than whole. Always read the label and assume nothing.” If you’re looking for a more nutritious alternative, Know Better Thins are packed with fiber, protein and are low in net carbs.
Caesar salad kit
“Many premade salad kits are fat, salt and calorie landmines,” says Somer. “One leading brand, for example, says that there are three servings in a bag. Each little serving (1.5 cups) is 170 calories and 15g of fat. Use the entire salad dressing pouch and croutons on your salad, and you’re consuming more calories than you’d get in a Quarter Pounder with Cheese.” Check out the 13 foods you shouldn’t eat raw.
Seedless jam
“All-Fruit Jam and Regular Jam are the same, and some all-fruit jams even have more calories,” says Somer. “Both list whole fruit as the first ingredient—the only difference is that regular jam
100 calorie bars
“Even though they’re only 100 calories, they’re not healthy—the main ingredients are enriched flour and a bunch of different sugar varieties,” says Hillary Lewis, founder of Lumi. “These ingredients will only cause your body to crave more sugar.” Be wary of anything not made with real, wholesome food, she adds. Bars like these may be low in calories, but they’re high in ingredients that grow the waistline.
Lentil chips
“Just because a product is ‘gluten-free,’ ‘non-GMO’ and a ‘great source of fiber’ doesn’t actually mean it is good for you,” says Neda Varbanova, certified culinary nutritionist, holistic health coach and recipe creator. “Lentil chips sound healthy but contain potassium chloride, canola oil and calcium chloride—all ingredients that should make you think twice about picking it up.”
Canned spaghetti and meatballs
Varbanova underscores that the worst part about canned spaghetti and meatballs is that they directly target parents and their kids with their packaging. “The colors are fun and it has a bright green label saying ‘healthy kids entree,’ but there is nothing healthy about it. The ingredients for a simple spaghetti and meatballs dish contains almost 40 ingredients. Ingredients to be wary of: mechanically separated chicken, high fructose corn syrup, dextrose and enzyme modified butter.”
Low-carb bars
“Low carb bars would appear to be a perfect snack full of fiber and protein,” says Varbanova. “But if you take a closer look at the ingredient lists, you will notice that some contain erythritol, a sugar alcohol that has been linked to stomach pains, diarrhea and headaches, especially in people who have IBS.” For an alternative check out No Cow Bars, which pack in non-dairy protein and fiber while being low sugar.
Fruit-flavored cereal
“These cereals claim to pack in ‘natural fruit flavors,’ but there is nothing natural about this product that is marketed to children,” says Varbanova. “One popular brand contains degerminated yellow corn flour, modified food starch, hydrogenated vegetable oil, red #40, blue 1, yellow 6 and BHT for freshness. Blue 1 is an artificial food dye that is sourced from petroleum. This dye is linked to hyperactivity and an increased risk of kidney tumors.” If you have to get your morning cereal fix, check out the 5 healthiest cereals you can buy, and 5 you should avoid.
Light wheat bread
“Light wheat bread looks like a delicious whole-wheat product that contains only 45 calories a slice,” says Varbanova. “The labels may also emphasize that the bread is made with real honey, doesn’t contain corn syrup, is an excellent source of fiber and contains no artificial colors or flavors. However, if you take a deeper look, you’ll see that this bread also includes modified wheat starch, cornstarch, soy lecithin and potassium iodate. The term ‘natural flavors’ is not regulated, so it could literally contain anything. Potassium iodate may be a carcinogen, and prolonged exposure may result in skin burns and ulcerations. It may also cause respiratory irritation.”
Coated candies
“One of the most popular snacks at the movie theaters, coated candy claims to be made with ‘real chocolate, but this ‘real chocolate’ contains artificial flavors, corn syrup, red 40, blue 2, yellow 5, and yellow 6,” notes Varbanova. “These dyes have been found to be contaminated with carcinogens, such as benzidine. Food colorings have been linked to several health issues, including allergies and hyperactivity in children.” If you want a sweet treat, reach for something with a clean ingredients label like Hail Merry, and take a look at these 20 food facts that will change the way you eat.
Canned chicken noodle soup
“Once again the label on certain soups can easily lead you to believe it’s a great nutritious food with 16g of protein,” says Varbanova. “Once you look on the back, however, you’ll see that this soup is full of junk. Some of the ingredients here are modified food starch, carrageenan, sugar, canola oil, disodium inosinate and disodium guanylate.” Carrageenan has been linked to digestive problems and inflammation, she notes. Also, canola oil is a refined cooking oil that goes through a heavy amount of processing with chemical solvents, neutralizers, bleach and deodorizers before it ends up in the bottle. Make these amazing homemade soup recipes, instead.
Certain cream cheese
Not only does one serving of one of the most popular cream cheese brands have 6g of saturated fat (over a quarter of your recommended daily intake), but it’s made with a number of less-than-clean ingredients. In fact, “cheese culture” is the last ingredient listed.
Frozen pot pie
It seems like a pretty healthy dinner, but the packaging will trick you. “Popular brands often contain two portions, not one, but you’ll probably eat the entire thing,” says Elizabeth M. Ward, MS, RD. “It’s rich in saturated fat and has far too many calories for most people, as well as excessive levels of sodium and saturated fat.” Take a look at these tempting chicken pot pie recipes.
Pretzel sandwiches
“Cheesy pretzel sandwiches are packed with refined carbohydrate and sodium and just a few vitamins and minerals,” notes Ward. “They lack substantially in protein, which may leave you feeling like you need more food soon after eating them.” Instead, she suggests opting for walnuts. “Ounce per ounce, pretzel sandwiches and walnuts have about the same calories, but walnuts supply heart-healthy fat, protein, fiber, vitamins and minerals and are naturally low in sodium.” Here are 8 healthy ways to add nuts to your diet.
Gummy bears
“They may be fat-free, but most brands of gummy bears are full of added sugar and food coloring,” says Danielle Hamo RD, LDN. “Eating them will probably lead to increased hunger because they’re all carbs and have no fiber to prevent your blood sugar from spiking and crashing.”
Toaster snacks
“These popular kid treats are only 200 calories, but that doesn’t mean they’re good for you,” says Hamo. “There’s no protein, and they’re mostly made up of sugar and fat. They’re also full of food coloring, palm oil and high fructose corn syrup—all things you want to avoid. There’s no real fruit here, and all the carbs come from added sugars and refined flour.” These are 16 healthy breakfast recipes you should eat instead.
Dried cranberries
The problem with dried fruit is that while it does have nutrients, it’s also loaded with calories and sugar and very easy to overeat. What’s worse, many packaged dried fruits have added sugar—out of the 40g of carbs in one serving, 29 are sugar! Fresh fruit will always be the best choice, but if you must have the dried kind, opt for the no-sugar-added kind. Navitas Organics makes a number of better alternatives, or try a That’s it bar, each of which is made with nothing more than two servings of whole fruit.
Bottled peach tea
One bottle of a popular brand has 160 calories and 39g of sugar—that’s about 10 teaspoons! It also has 40g of carbs, which is 13 percent of your daily value. Instead, make your own iced tea. Brands like Kusmi have specifically formulated 0 calorie, 0 sugar iced varieties.
Butter pecan ice cream
You already know that ice cream isn’t great for your diet, but some brands of butter pecan are about as bad as it gets. One fan-favorite racks up a whopping 290 calories, 50 percent saturated fat and 17g of sugar per serving, and you know no one eats just one serving. Instead, try high fiber, low-calorie alternatives like Halo Top.
Yogurt-covered raisins
Don’t be fooled by “raisins” or “yogurt.” This snack is full of sugar (19g out of a 30g serving) and low in protein and fiber. They’re also very high in saturated fat and net carbs. Worse yet, if you think you’re getting calcium, think again. One serving has just 2 percent calcium, and other ingredients are partially hydrogenated palm kernel oil and titanium dioxide (yes, the same thing you find in sunscreen and makeup). For an exceedingly better-for-you pop-able sweet snack, check out Alter Eco Coconut Clusters, which are low in sugar and packed with fiber and protein, along with a clean list of ingredients.
Frozen pizza
Not only are many frozen pizzas full of chemicals and preservatives, but they’re also very high in calories, fat, sodium and carbs—even relatively high in sugar. For a more nutritious alternative, jump on the cauliflower pizza crust trend. Making a cauliflower pizza crust from scratch is super easy. Or, Cali’flour offers great store-bought alternatives, which you can load up with fresh produce for a low-calorie and high-fiber, filling meal.
Light frozen entrees
There’s nothing lean about many popular frozen entrees advertised as such. Some have so much salt that you’ll be bloated for hours, if not longer. One leading brand also has a whopping 15g of sugar and is very high in carbs while being low in satiating fiber. Next, don’t miss the 150 best homemade freezer meals ever.
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