12 Most Hyper-Palatable Foods

The food industry is known for making food combinations that are so delicious they are hard to resist, but which foods are the most addictive? Here is a list of the most hyper-palatable foods.

What is Hyper-Palatable Food?

Hyper-palatable foods are generally considered foods that are rewarding and pleasurable to eat due to their specific combinations of fat, sugar, sodium, and carbohydrates and, therefore, easy to overconsume.

While there is no official scientific definition, the term hyper-palatable foods (HPF) has been commonly used to describe foods manufactured from well-designed formulas to increase the palatability and consumption level of food products due to their activation of the brain’s reward systems.

In 2019, a team of researchers set out to develop a quantitative definition of hyper-palatable foods and found that these foods fell into one of three clusters (1):

• Foods containing fat and sodium (> 25% kcal from fat, ≥ 0.30% sodium by weight),
• Foods containing fat and simple sugars (> 20% kcal from fat, > 20% kcal from sugar),
• Foods containing carbohydrates and sodium (> 40% kcal from carbohydrates, ≥ 0.20% sodium by weight).

The fat and sodium-containing foods included processed meats (e.g. bacon and hot dogs) and meal-based items with fat and carbohydrates (e.g. pizza); the fat and sugar-containing foods included desserts (e.g. cake, ice cream, brownies); and the carbohydrates and sodium-containing foods included bread snacks (e.g. crackers, pretzels) and savory items (e.g. popcorn, biscuits).

This study also found that an estimated 62% of foods in the US food system are considered hyper-palatable, and included foods not designed to be hyper-palatable food and foods marketed as “healthy” or “low fat” options such as trail mixes and sauces (1).

Are Hyper-Palatable Foods Addictive?

Hyper-palatable foods are often said to have “addictive” qualities because they are so appealing, tempting, and artificially rewarding to eat.

The concept of food addiction (FA) was first introduced in 1956, however, it is not formally recognized as a psychological disorder and is a contentious topic with continuous debates about its validity. Some experts argue that food addiction should be classified as a substance use disorder, while others argue it aligns more with behavioral addictions, and skeptics argue it shouldn’t be recognized as a mental health disorder at all (2).

While the debate around food addiction is ongoing, a cross-sectional study was run to determine which aspects of food contribute to its addictive potential (3). Using the Yale Food Addiction Scale (YFAS) as a reference, participants were asked to rate foods for their addictive potential. The study found that processed foods, higher in fat and glycemic load, were most frequently associated with problematic, addictive-like eating behaviors. Moreover, higher scores were also small-to-moderate predictors of greater difficulty in controlling the calorie intake of these kinds of foods.

Hyper-Palatable Foods List

Here is a list of the most hyper-palatable foods according to the Yale Food Addiction Scale (YFAS) based on a ranking of 1 (not at all addictive) to 7 (extremely addictive) (3).

1. Pizza

Pizza is one of the most popular foods in the world and it turns out it is one of the most hyper-palatable foods too. The combination of starchy crust, sweet sauce, melted cheese, and salty pepperoni makes pizza the perfect balance of carbohydrates, fat, and sodium to give it addictive properties and make it so hard to resist that extra slice. A 1-slice (107-gram) serving of cheese pizza contains 285 calories, 12.2 grams of protein, 10.4 grams of fat, 35.6 grams of carbohydrate, and 3.8 grams of sugar (4).

Addictiveness Score: 4.01

2. Chocolate

While certain forms of chocolate are considered health foods, particularly dark chocolates with high cacao content, milk chocolate and chocolate candies are particularly high in fat and sugar, which makes them very easy to overconsume. A 1-ounce serving of milk chocolate contains 151 calories, 2.2 grams of protein, 8.4 grams of fat, 16.8 grams of carbohydrate, and 14.6 grams of sugar (5).

Addictiveness Score: 3.73

3. Chips

Not only are chips a highly desirable combination of carbohydrates, fat, and salt, but their crunch factor makes them extra enjoyable. A 1-ounce (22 chips) serving of plain, salted potato chips contains 149 calories, 1.8 grams of protein, 9.5 grams of fat, 15.1 grams of carbohydrate, and 0.9 grams of sugar (6).

Addictiveness Score: 3.73

4. Cookies

While the nutrition content of cookies will vary based on the type of cookie and from one recipe to the next, cookies are the ultimate combination of high-fat and high-sugar content. Moreover, their delicious scent and desirable texture enhance the experience while eating them. A 1 medium chocolate chip cookie (33 grams) contains 149 calories, 1.3 grams of protein, 7.0 grams of fat, 20.1 grams of carbohydrate, and 12.5 grams of sugar (7).

Addictiveness Score: 3.71

5. Ice Cream

The combination of cold, creamy, sugar, and fat in ice cream makes it a hard-to-resist treat, especially on warm summer days. Another addictive property of ice cream is “melt control”; an additional sensory property that enhances enjoyment as the eater wants to consume the ice cream both “not too fast” and “not too slow”. A 1/2 cup (66-gram) serving of vanilla ice cream contains 137 calories, 2.3 grams of protein, 7.3 grams of fat, 15.6 grams of carbohydrate, and 14.0 grams of sugar (8).

Addictiveness Score: 3.68

6. French Fries

Much like chips, French fries provide a desirable combination of carbohydrates, fat, and salt, along with enhanced palatability from temperature and texture. French fries also become increasingly palatable when paired with sweet or fatty sauces like ketchup or mayonnaise. A small (71-gram) serving of French fries contains 222 calories, 2.4 grams of protein, 10.4 grams of fat, 29.4 grams of carbohydrate, and 0.2 grams of sugar (9).

Addictiveness Score: 3.60

7. Cheeseburgers

Between the soft bun, salty burger, and creamy cheese, cheeseburgers combine refined carbohydrates, fat, and salt to make them a highly palatable food. Plus, the crispy exterior and juicy interior of a burger patty make them texturally appealing and very easy to “smash”. A single patty cheeseburger contains 280 calories, 15.0 grams of protein, 13.4 grams of fat, 25.5 grams of carbohydrate, and 4.4 grams of sugar (10).

Addictiveness Score: 3.51

8. Soda

Traditional soda, not diet soda or sugar-free soft drinks, is one of the highest added sugar and most hyper-palatable foods. Soft drinks contain more sugar than most other beverages and other sugary foods, and this is highly effective at stimulating the pleasure centers of the brain. A small (16-ounce) cola contains 207 calories, 0 grams of protein, 1.2 grams of fat, 51.2 grams of carbohydrate, and 48.9 grams of sugar (11).

Addictiveness Score: 3.29

9. Cake

From chocolate to carrot to red velvet, cake combines sugar, fat, and moisture for the ultimate flavor and mouthfeel. It also contains excessive amounts of refined carbohydrates and added sugars, which have been shown to release dopamine; the body’s feel-good neurotransmitter (12, 13). A 1-slice (64 grams) serving of chocolate cake with frosting contains 249 calories, 2.3 grams of protein, 12.8 grams of fat, 33.8 grams of carbohydrate, and 25.6 grams of sugar (14).

Addictiveness Score: 3.26

10. Cheese

While certain cheeses are high in protein, cheese is one of the most-calorie-dense foods, which makes it one of the most hyper-palatable foods as well. The natural fat and sodium content of cheese makes it highly palatable and it’s no surprise it’s hard to step away from a cheeseboard and no coincidence it’s part of other hyper-palatable foods such as pizza and cheeseburgers. A 1-ounce serving of cheddar cheese contains 114 calories, 6.5 grams of protein, 9.4 grams of fat, 1.0 grams of carbohydrate, and 0.1 grams of sugar (15).

Addictiveness Score: 3.22

11. Bacon

Not only does bacon have a unique combination of fat, sugar, salt, and smoke that makes it highly palatable, but the nitrogen compounds in bacon give it its distinct and delicious scent (16). Bacon is a highly versatile food that gives everything from breakfast to pasta and sandwiches are more enjoyable taste. A 2-slice serving of bacon contains 63.2 calories, 5.2 grams of protein, 4.6 grams of fat, 0.3 grams of carbohydrate, and 0.4 grams of sugar (17).

Addictiveness Score: 3.03

12. Fried Chicken

Fried chicken is a dish consisting of chicken pieces that have been coated with seasoned flour batter and deep-fried. The high fat and salt content of fried chicken, along with its crispy and crunchy texture, makes it one of the most palatable foods. Plus, much like French fries, eating fried chicken with a dipping sauce such as BBQ, ranch, or sweet-n-sour makes it even more palatable. A 1-piece (78 grams) serving of fried chicken contains 192 calories, 23.7 grams of protein, 9.4 grams of fat, 1.4 grams of carbohydrate, and 0 grams of sugar (18).

Addictiveness Score: 2.97

In addition to the top 12 most addictive foods, according to the study, other hyper-palatable foods included plain rolls, buttered popcorn, breakfast cereal, gummy candy, steak, and muffins.

Nutrition of Most Hyper-Palatable Foods

Here is a ranking and nutrition comparison of the glycemic load, fat, and sodium content of the most hyper-palatable foods (3).

Should you avoid hyper-palatable foods?

While it is important to be mindful of your consumption of hyper-palatable foods, they don’t need to be avoided completely and they can be included in a healthy diet in moderation.

Overall, it is best to prioritize healthy whole foods such as fresh fruits, vegetables, whole grains, nuts, seeds, beans, lentils, meat, poultry, seafood, and dairy products, and include ultra-processed foods and hyper-palatable foods in limited quantities.

Should one consume hyperpalatable foods, one should practice the principles of intuitive eating to help foster a healthy relationship with these foods and create healthier coping mechanisms if emotional eating is a concern.

Are hyper-palatable foods weight loss friendly?

Although hyper-palatable foods can be difficult to stop eating, they can support a weight loss goal if the individual can maintain a calorie deficit. In fact, research has consistently shown that any dietary strategy that restricts calories is effective for weight loss when adhered to and that a flexible dieting approach has greater long-term success (19, 20).

That said, because hyper-palatable foods are some of the most calorie-dense foods or energy-dense foods, and are often referred to as empty calories, it is important to practice portion control to ensure that you remain in a calorie deficit while enjoying them.

Understanding what foods are most filling and what foods are most hyper-palatable can help improve mindful eating practices which is highly beneficial for weight management.

The Bottom Line

Hyper-palatable foods are foods that are rewarding and pleasurable to eat due to their specific combinations of fat, sugar, sodium, and carbohydrates. Often referred to as junk food, hyper-palatable foods are overwhelmingly present in the US food supply, and areas studies in food addiction research show that pizza, chocolate, chips, cookies, ice cream, French fries, cheeseburgers, soda, cake, cheese, bacon and fried chicken have been shown to be some of the most addictive foods. While hyperpalatable foods can be included in a healthy diet, regardless of health goals, it is best to prioritize healthy foods and consume ultra-processed foods in moderation.