Key takeaways
- Junk food refers to ultra-processed foods that are low in nutrients but high in calories, added sugars, unhealthy fats, and sodium. Research links frequent consumption with increased risk of heart disease, diabetes, obesity, and cancer.
- Common junk foods in the United States include deep-fried items like French fries and chicken tenders, sugary pastries like Pop-Tarts and donuts, specialty coffee drinks and milkshakes, ice cream desserts, and sugar-sweetened soda.
- Occasional consumption of ultra-processed foods is OK as part of a balanced diet, but regularly consuming them can have negative long-term effects on metabolic and cardiovascular health and may affect brain health and cognition.
“Junk food” refers to ultra-processed foods that are low in nutritional value, high in calories, and often contain ingredients that can have negative impacts on your health.
These foods are typically tasty, inexpensive, and widely available.
However, research suggests that frequent junk food consumption may contribute to a wide range of health conditions, such as heart disease, diabetes, obesity, and cancer, among others.
What’s more, ultra-processed foods may have negative long-term impacts on brain health and cognition, especially if they make up nearly one-fifth of your total daily calories.
Here’s a selection of the most commonly consumed ultra-processed foods in the United States.
French fries are among the most popular fast-food items, often served as a side dish. At their most basic, French fries are white potatoes deep-fried in oils such as canola, soybean, or peanut oil.
Despite their popularity, deep-fried foods are associated with inflammation, heart disease, impaired artery function, diabetes, and obesity, among other health conditions.
What’s more, fries are high in calories, fast-digesting carbs, sodium, and saturated fats.
The table below provides a nutrient breakdown for a medium portion of fries from Arby’s, McDonald’s, and Wendy’s, which are three popular fast-food restaurants.
| Arby’s | McDonald’s | Wendy’s | |
|---|---|---|---|
| Calories | 410 | 320 | 176 |
| Fats | 13 g | 15 g | 8.5 g |
| Saturated fat | 3 g | 2 g | 0.6 g |
| Carbs | 49 g | 43 g | 22 g |
| Sodium | 940 mg | 260 mg | 210 mg |
Chicken tenders, nuggets, and filet are popular items sold in many fast-food restaurants.
On its own, chicken is a nutrient-rich food, high in protein yet relatively low in calories. But chicken tenders, nuggets, and filet are typically fried in refined oils, which contain the same health risks as French fries.
These ultra-processed products are also most often made from a combination of chicken breast, bone, liver, skin, and fatty tissues, along with other additives and preservatives, rather than just chicken breast.
The table below presents the nutritional information for a single chicken tender from KFC, Popeye’s, and Chick-fil-A.
| KFC | Popeye’s | Chick-fil-A | |
|---|---|---|---|
| Calories | 170 | 130 | 100 |
| Fat | 7 g | 6.3 g | 4.5 g |
| Saturated fat | 1.5 g | 3 g | 1 g |
| Carbs | 6 to 7 g | 8 g | 5.5 g |
| Sodium | 430 mg | 567 mg | 290 mg |
The nutrition in one chicken tender may seem modest compared to other fast food entrees, but these figures add up quickly, as the tenders are often served in meals of 3, 5, or 8 pieces and paired with dipping sauces, a side, and a soda.
Kellogg’s Pop-Tarts have been around since the 1960s. These pastries have a sweet filling and are often glazed with frosting on the outside as well.
Pop-Tarts can be a tempting breakfast choice when you’re short on time. You can store them at room temperature and quickly prepare them in a toaster.
One serving of Frosted Strawberry Pop-Tarts contains:
- Calories: 370
- Fat: 8 g
- Saturated fat: 2.5 g
- Carbs: 71 g
- Sugar: 31 g
- Sodium: 310 mg
Despite their convenience, Pop-Tarts contain highly processed ingredients, including soybean oil and refined flour.
Plus, they’re loaded with three types of sugar: refined white sugar, corn syrup, and high fructose corn syrup. All of these consist of large amounts of dietary fructose, a simple sugar that has been linked to an increased risk of diabetes, metabolic disease, and heart disease.
Researchers estimate that around 6 in 10 Americans drink coffee daily.
Plain, black coffee contains very few calories and offers a wide range of health benefits, including supporting brain, liver, and heart health, as well as boosting energy levels and alertness.
However, not everyone drinks coffee plain.
Specialty coffee drinks like mochas, cold brews, lattes, and frozen blended coffees often contain additives such as cream, milk, and sugar, which can significantly increase their calorie content while reducing coffee’s natural benefits.
The table below provides the nutrient information for 30 g of
| Black coffee | Coconut Cold Brew | Frappuccino | Cream + sugar coffee | |
|---|---|---|---|---|
| Calories | 2.7 | 240 | 480 | 190 |
| Fat | 0 g | 13 g | 24 g | 9 g |
| Saturated fat | 0 g | 9 g | 15 g | 4.5 g |
| Carbs | 0 g | 27 g | 62 g | 27 g |
| Sugar | 0 g | 27 g | 55 g | 27 g |
| Sodium | 4.1 mg | 40 mg | 270 mg | 40 mg |
Drinking liquid calories also doesn’t trigger the same fullness signals as calories from solid food. Therefore, when you drink something sweet, you’re unlikely to compensate by eating less of other foods later.
Milkshakes have been popular at fast food restaurants for several decades. They blend milk, ice cream, and a variety of toppings, such as syrups, candy, chocolate, and cookies.
Although they’re tasty, milkshakes are high in added sugars and fat. Research suggests that ultra-processed foods, such as milkshakes, may cause an excess release of dopamine in the brain, leading to further consumption and possibly overconsumption, overweight, or obesity.
The table below provides the nutrition facts for an Oreo Milkshake from Burger King, a medium vanilla Frosty from Wendy’s, and a medium Triple Thick Milkshake from McDonald’s:
| Oreo Milkshake | Frosty | Triple Thick | |
|---|---|---|---|
| Calories | 384 | 311 | 760 |
| Fat | 8.1 g | 11 g | 17 g |
| Saturated fat | 5.1 g | 9.6 g | 11 g |
| Carbs | 69.5 g | 47 g | 137 g |
| Sugar | 56.3 g | 34 g | 107 g |
| Sodium | 500 mg | 600 mg | 520 mg |
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Ice cream is one of the most popular summertime treats. Like milkshakes, however, they’re often high in calories, fat, and sugar.
While the most basic, low calorie ice cream option is vanilla ice cream, many people choose ice cream desserts that are blended with syrups, cookies, chocolate, candy, and other additives.
The table below provides the nutrition information for a regular McDonald’s (McD) vanilla ice cream cone and Oreo McFlurry, a small vanilla cone and small Choco Brownie Extreme Blizzard from Dairy Queen (DQ), and a small Mud Pie Mojo from Coldstone Creamery.
| McD cone | DQ cone | McD McFlurry | DQ Blizzard | Mud Pie Mojo | |
|---|---|---|---|---|---|
| Calories | 200 | 220 | 410 | 740 | 620 |
| Fat | 5 g | 7 g | 13 g | 33 g | 41 g |
| Saturated fat | 3 g | 4.5 g | 7 g | 18 g | 17 g |
| Carbs | 33 g | 34 g | 64 g | 103 g | 57 g |
| Sugar | 23 g | 26 g | 48 g | 81 g | 45 g |
| Sodium | 80 mg | 90 mg | 210 mg | 340 mg | 320 mg |
Try these ice cream recipes
Here are some ice cream recipes you can try today:
Corn dogs are a State Fair favorite across the US. They’re made by dipping a frankfurter sausage in cornbread batter and then deep-frying it until golden brown.
The calorie and macronutrient values for one corn dog are:
- Calories: 220
- Fat: 11 g
- Saturated fat: 3 g
- Carbs: 23 g
- Protein: 6 g
- Sodium: 490 mg
While the calorie level of corn dogs is relatively low, they contain processed meat, which several studies have linked to an increased risk of:
- cancer, including colorectal, lung, breast, and endometrial cancer
- heart disease
- diabetes
In addition, corn dogs are another food that’s deep-fried in processed vegetable oil.
Donuts are one of the most popular pastries in the United States.
There are many different types of donuts, ranging from plain, fried dough to sugary treats with fillings, toppings, and more. The calorie and nutrient content can therefore vary widely as well.
The table below compares two Kripsy Kreme donuts: the Original Glazed and the Original Glazed Kreme Filled.
| Glazed | Glazed Kreme Filled | |
|---|---|---|
| Calories | 190 | 340 |
| Fat | 10 g | 18 g |
| Saturated fat | 5 g | 9 g |
| Carbs | 22 g | 40 g |
| Sugar | 10 g | 22 g |
| Sodium | 100 mg | 160 mg |
Ultra-processed pastries like donuts are typically high in refined grains, added sugars, and corn syrups, all of which are linked with health conditions like obesity, diabetes, insulin resistance, and heart disease.
Sugar-sweetened soda makes up the largest portion of the added sugar consumed by people in the United States. According to the AHA,
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A 12-oz can or bottle of regular soda contains 155 calories and 36.8 g of sugar, exceeding the AHA’s daily recommendations.
Instead of drinking sugar-sweetened soda, consider opting for a sugar-free alternative, such as plain sparkling water, sparkling green tea, or kombucha.
Junk food is a term often used to describe ultra-processed foods that are high in calories but low in nutrients.
From time to time, it’s OK to enjoy some ultra-processed foods as part of a nutrient-dense, balanced diet.
However, regularly consuming these foods can increase the risk of conditions like diabetes, obesity, and heart disease, among others.