According to Gram Research analysis of national dietary data from 2007-2018, Americans are eating significantly more salty and fatty foods, with saturated fat intake increasing by 6.1 percentage points and sodium intake rising by 2-3.5 percentage points. Over 60% of American calories come from ultra-processed foods high in saturated fat, sodium, or added sugar, and this proportion hasn’t improved in over a decade.
A major study tracking what Americans eat from 2007 to 2018 found that most of us are consuming way too many unhealthy foods high in saturated fat, sodium, and added sugar. According to Gram Research analysis, over 60% of the calories Americans eat come from these ultra-processed foods. The good news? The amount of sugary foods stayed about the same. The bad news? We’re eating significantly more salty and fatty foods than we were a decade ago. Researchers say this trend is concerning because these foods are linked to serious health problems like heart disease and diabetes.
Key Statistics
A 2026 cross-sectional analysis of 27,984 American adults found that saturated fat intake increased by 6.1 percentage points between 2007-2010 and 2015-2018, representing a significant shift toward more fatty foods in the American diet.
According to research reviewed by Gram analyzing NHANES data from 2007-2018, over 60% of total daily calories for U.S. adults came from foods high in saturated fats, sodium, or added sugars, with no improvement over the 11-year period.
A national dietary study of 27,984 adults found that sodium intake from high-salt foods and beverages increased by 2.0 to 3.5 percentage points between 2007 and 2018, indicating a growing trend toward saltier processed foods.
Research from 2026 analyzing 11 years of American eating habits found that added sugar intake remained unchanged at high levels, suggesting Americans have plateaued at consuming excessive amounts of sugary foods.
The Quick Take
- What they studied: How much unhealthy food (high in salt, saturated fat, and added sugar) Americans are eating and whether this changed between 2007 and 2018
- Who participated: Nearly 28,000 American adults aged 19 and older who participated in a national health survey and reported what they ate
- Key finding: Americans are eating more salty foods (up 2-3.5%) and more saturated fat foods (up 6.1%), but the amount of sugary foods stayed the same. Overall, more than 60% of calories come from these unhealthy foods
- What it means for you: If you’re an average American, most of your daily calories probably come from unhealthy processed foods. This is a wake-up call to pay attention to food labels and try to eat more whole foods like fruits, vegetables, and lean proteins
The Research Details
Researchers looked at information collected from the National Health and Nutrition Examination Survey (NHANES), which is like a giant health report card for America. They studied what people ate between 2007 and 2018, dividing this into two time periods to see if eating habits changed. They used a special system called the Pan American Health Organization Nutrient Profile Model to identify which foods were high in saturated fats, sodium, and added sugars.
The study included 27,984 adults who had at least one complete food diary. Researchers used math models to figure out what percentage of people’s daily calories came from unhealthy foods, and they looked at whether this changed over time. They also checked if different groups of people (based on age, income, and race) had different eating patterns.
This research matters because it gives us a clear picture of what’s actually happening in American kitchens and restaurants. Instead of guessing or relying on small studies, researchers looked at a huge, representative sample that reflects the whole country. By tracking changes over 11 years, they could see if things were getting better or worse, which helps public health officials decide what to do next.
This study is reliable because it used data from NHANES, which is a gold-standard government survey that’s been collecting health information for decades. The sample size of nearly 28,000 people is very large, making the results representative of all American adults. However, this is a snapshot study: it shows what people reported eating at certain times, but doesn’t prove that eating these foods caused health problems. The researchers relied on people’s memories of what they ate, which can sometimes be inaccurate.
What the Results Show
The biggest finding is that Americans aren’t eating fewer unhealthy foods overall, we’re still getting more than 60% of our daily calories from foods high in saturated fat, sodium, or added sugar. This stayed basically the same from 2007-2010 to 2015-2018.
However, the types of unhealthy foods we’re eating changed. Salty foods became more common, increasing by about 2-3.5 percentage points of our daily calories. Saturated fat foods (like fatty meats and full-fat dairy) increased by about 6 percentage points. This is a significant jump, imagine if you were eating 2,000 calories a day, that’s an extra 120 calories from saturated fat.
Interestingly, sugary foods didn’t increase. The amount of added sugar in our diets stayed about the same, which suggests that public awareness campaigns about sugar might be having some effect, or that people have already reached a plateau with sugar consumption.
The study looked at different groups of Americans and found that eating patterns varied by age, income, and race. Some groups consumed more unhealthy foods than others, but the overall trend of increasing salt and fat intake was seen across most demographic groups. This suggests the problem isn’t limited to one part of the population, it’s a widespread issue affecting most Americans.
This research adds important detail to what we already knew: Americans eat too much processed food. Previous studies suggested this was a problem, but this research shows it’s actually getting worse in some ways (more salt and fat) while staying the same in others (sugar). The findings align with other research showing that ultra-processed foods now make up the majority of calories in the American diet.
The study has some important limitations to keep in mind. First, people reported what they ate from memory, which isn’t always accurate, people might forget snacks or underestimate portion sizes. Second, the study only shows what people reported eating at certain times; it doesn’t prove that eating these foods caused any health problems. Third, the data is from 2007-2018, so it’s a few years old and might not reflect current eating habits. Finally, the study couldn’t explain why these changes happened, it just documented that they did.
The Bottom Line
Based on this research, nutrition experts recommend reducing your intake of ultra-processed foods and replacing them with whole foods: fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Try to read food labels and choose products lower in sodium and saturated fat. This isn’t about perfection, even small changes can add up. Confidence level: High, based on decades of research linking these foods to health problems.
Everyone should care about these findings, but especially people with high blood pressure, heart disease, or diabetes, conditions linked to too much salt and saturated fat. Parents should pay attention because these eating patterns often start in childhood. If you’re generally healthy and eat mostly whole foods, you’re already ahead of the curve, but this research is a reminder to stay vigilant.
You won’t feel different overnight, but if you reduce unhealthy foods and increase whole foods, you might notice improvements in energy levels within 2-4 weeks. More significant health benefits like better blood pressure or cholesterol levels typically take 3-6 months to show up in blood tests.
Frequently Asked Questions
What percentage of American calories come from unhealthy processed foods?
Over 60% of calories consumed by U.S. adults come from foods high in saturated fat, sodium, or added sugar, according to a 2026 analysis of national dietary data from 2007-2018. This proportion hasn’t improved over the past decade.
Are Americans eating more salty foods than they used to?
Yes, sodium intake from high-salt foods increased by 2-3.5 percentage points between 2007 and 2018. This means the average American is consuming noticeably more salt from processed foods than they were a decade ago.
How much more saturated fat are Americans eating now?
Saturated fat intake increased by 6.1 percentage points between 2007-2010 and 2015-2018. For someone eating 2,000 calories daily, this represents an extra 120 calories from saturated fat sources like fatty meats and full-fat dairy products.
Is the amount of sugar Americans eat getting worse?
Added sugar intake remained stable between 2007 and 2018, suggesting Americans haven’t increased their sugar consumption further, though levels remain unhealthily high. This may indicate public awareness campaigns are having some effect.
What should I do if I eat a lot of processed foods?
Start by replacing one processed food daily with a whole food alternative, swap packaged snacks for fruit or canned soup for homemade broth. Track your progress and aim to reduce ultra-processed foods to less than 50% of your daily calories over several months.
Want to Apply This Research?
- Log your meals for one week and calculate what percentage of your daily calories come from ultra-processed foods high in salt, saturated fat, or added sugar. Use the app’s nutrition breakdown feature to see your specific numbers.
- Set a weekly goal to replace one ultra-processed food you eat regularly with a whole food alternative. For example, swap packaged cookies for fresh fruit, or canned soup for homemade broth-based soup. Track this swap in the app.
- Every month, re-assess your percentage of calories from unhealthy foods. Aim to reduce it by 5-10% each month until you’re getting less than 50% of calories from ultra-processed foods. Use the app’s trend feature to visualize your progress over time.
This research describes eating trends among American adults but does not establish direct cause-and-effect relationships between specific foods and health outcomes. Individual dietary needs vary based on age, health status, medications, and medical conditions. Before making significant dietary changes, especially if you have heart disease, high blood pressure, diabetes, or other chronic conditions, consult with your healthcare provider or a registered dietitian. This article is for informational purposes only and should not replace professional medical advice.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.
