Whether you’re looking to gain weight, lose weight, or just learn a little bit more about nutrition, understanding calorie density and foods that are the most energy-dense can be a key to your success. So here is a list of the most calorie-dense foods.
What are calorie-dense foods?
Calorie-dense foods are foods that have a high-calorie content relative to their weight or volume.
The term “calorie density”, sometimes referred to as “energy density”, describes the number of calories in a food relative to its weight and is typically described per 100 grams. The calorie density of a food is determined by its macronutrient composition; fats provide 9 calories per gram, protein provides 4 calories per gram, and carbohydrates protein 4 calories per gram. Furthermore, the weight of food is also impacted by fiber content, which provides 2 calories per gram, and water content, which provides 0 calories per gram.
Therefore, the more fat, less fiber, and less water a food contains the more calories it will contain, and the less fat, more fiber, and more water a food contains the fewer calories it will contain.
Are calorie-dense foods unhealthy?
It is important to note that calorie-dense whole foods are not unhealthy. Calories are essential to life, as they are the body’s primary sources of energy, and cannot be avoided entirely.
While is it important to monitor the amount of calorie-dense ultra-processed foods in the diet, as they typically have a low nutrient density and are often referred to as “empty calories”, many calorie-dense whole foods are also very nutrient-dense foods and can most certainly be included in a healthy diet. Many foods with a high-calorie density are also rich in micronutrients such as vitamins, minerals, and phytonutrients.
Calorie density is simply a nutrition concept that you can use to support your personal health goals and dietary needs. Generally speaking, if your goal is weight loss, it is best to limit the portion size of calorie-dense foods, however, if your goal is to bulk or gain weight, consuming calorie-dense foods can help to support healthy weight gain.
Top High-Calorie Foods
Here is a list of the top 12 most energy-dense foods:
1. Oil
Cooking oils, such as olive oil, avocado oil, and coconut oil, are some of the most calorie-dense foods available. Since they are only sources of fat and do not contain protein or carbohydrates, gram per gram, their calorie density is higher than any other food. Coconut oil contains 895 calories, olive oil contains 884 calories, and avocado oil contains 884 calories per 100-gram serving (1, 2, 3).
The suggested portion size for oil is 1 tablespoon or one thumb-tip-sized serving.
2. Butter
Like oil, butter is solely a source of fat and does not contain any protein or carbohydrates, and is, therefore, very calorie dense. Butter alternatives such as ghee, margarine, shortening, and vegan buttery spreads are also very high in calories. Butter contains 717 calories per 100-gram serving (4).
The suggested portion size for butter is 1 tablespoon or one thumb-tip-sized serving.
3. Nuts
Nuts are often touted as a healthy snack, and they are, but it’s also important to understand that they are very calorie-dense. While nuts do contain some protein and carbohydrates, primarily in the form of fiber, they are primary sources of fat, which makes them high-calorie foods. Pecans contain 750 calories, macadamia nuts contain 712 calories, and almonds contain 626 calories per 100-gram serving (5, 6, 7).
The suggested portion size for nuts is 1/4 cup or one cupped handful-sized serving.
4. Nut Butter
Along with nuts, nut butters have a high-calorie density. Nut butters are made by grinding nuts into a smooth spread, which is primarily a source of fat. Although some brands will add additional sugar and oil, even 100% natural nut butters are calorie dense. Almond butter contains 645 calories, peanut butter contains 632 calories, and cashew butter contains 587 calories per 100-gram serving (8, 9, 10).
The suggested portion size for nut butter is 2 tablespoons or one thumb-sized serving.
5. Seeds
While seeds do contain moderate levels of protein and some carbohydrates, seeds are primarily sources of fat, making them very energy-dense foods. Although some nuts are high in dietary fiber, particularly chia seeds and flax seeds, all seeds have a high-calorie content per gram compared to other foods. Sunflower seeds contain 609 calories, pumpkin seeds contain 555 calories, hemp seeds contain 553 calories, and chia seeds 486 calories per 100-gram serving (11, 12, 13, 14).
The suggested portion size for seeds is 2 tablespoons or one thumb-sized serving.
6. Cheese
Cheese contains protein, carbohydrates, and fat, but its high-fat content relative to other foods makes it one of the most calorie-dense foods. Hard cheeses are higher in calories than soft cheeses, as cheeses with more moisture have a lower calorie density. Cheddar cheese contains 403 calories, parmesan cheese contains 392 calories, and mozzarella cheese contains 296 calories per 100-gram serving (15, 16, 17).
The suggested portion size for cheese is 1 ounce or one thumb-sized serving.
7. Dried Fruit
Although dried fruit is a good source of dietary fiber, its lack of water increases its concentration of carbohydrates and sugar, making it much more calorie-dense than fresh fruit. Banana chips contain 519 calories, raisins contain 296 calories, dates contain 277 calories, and dried apricots contain 241 calories per 100-gram serving (18, 19, 20, 21).
The suggested portion size for dried fruit is 1/4 cup or one cupped handful-sized serving.
8. Sugars
Unlike calorie-dense whole foods, sweeteners and sugars have a high-calorie density and low nutrient density, which is why they are often referred to as “empty” calories. While some forms of sugar, such as honey and maple syrup, do contain some micronutrients their nutrient-to-calorie ratio per serving is low. White sugar contains 401 calories, brown sugar contains 380 calories, honey contains 304 calories, and maple syrup contains 270 calories per 100-gram serving (22, 23, 24, 25).
The suggested portion size for sugar is 1 tablespoon or one thumb-tip-sized serving.
9. Red Meat
Meat is a great source of protein and there are many lean cuts available, however, fatty cuts of meat can be very calorie dense. This is particularly true for red meat, such as beef, veal, lamb, and pork, which tends to be higher in fat than poultry, such as chicken and turkey. While you can find lean cuts of red meat, such as tenderloin, sirloin steak, and lean ground beef, which are high-protein, low-calorie foods, fattier cuts such as ribs, ribeye steak, and porterhouse steak are very energy-dense foods. A ribeye steak contains 248 calories, a T-bone steak contains 212 calories, and a porterhouse steak contains 145 calories per 100-gram serving (26, 27, 28).
The suggested portion size for red meat is 3 ounces or one palm-sized serving.
10. Fatty Fish
Fish is a good source of protein and fatty fish is a wonderful source of healthy fatsf, however, this also makes it a calorie-dense food. However, as with all whole foods on this list, it’s important to remember that nutrient density often comes along with calorie density and does not make a food an unhealthy choice. Mackerel contains 205 calories, eel contains 184 calories, herring contains 158 calories, and salmon contains 142 calories per 100-gram serving (29, 30, 31, 32).
The suggested portion size for fatty fish is 3 ounces or one palm-sized serving.
11. Avocados
Avocados are a wonderful source of healthy fats and fiber, however, their low water content compared to other fruits makes them one of the top high-calorie foods. Avocados contain 160 calories per 100-gram serving (33).
The suggested portion size for avocado is 1/3 of an avocado or one cupped handful-sized serving.
12. Eggs
Eggs are one of the most nutrient-dense foods on the planet, as they are a wonderful source of protein, fats, vitamins, minerals, antioxidants, and dietary cholesterol. However, the high content of healthy fats in eggs does make them both energy-dense and nutrient-dense. Eggs contain 143 calories per 100-gram serving (34).
The suggested portion size for eggs is 2 eggs or one palm-sized serving.
Do calorie-dense foods fill you up?
Calorie-dense foods can be very filling foods, however, not all calorie-dense foods are filling. Satiety is greatly impacted by protein and fiber, so building balanced meals with foods that are rich in protein and fiber, can help to fill you up. Calorie-dense foods that are also nutrient-dense, particularly in protein and fiber, such as meat, fish, eggs, avocado, nuts, and seeds, can help to increase feelings of fullness. On the contrary, calorie-dense foods that are not nutrient-dense, such as oil, alcohol, chips, donuts, and cookies, will not keep you full.
Should you eat calorie-dense foods for weight gain?
Eating calorie-dense whole foods is a good way to support healthy weight gain. Reaching for nutrient-dense and calorie-dense foods, such as red meat, eggs, and full-fat dairy products, can help to increase calorie intake while maintaining a high nutrient intake and supporting healthy weight gain.
Should you avoid calorie-dense foods for weight loss?
Calorie-dense foods do not need to be avoided for weight loss, but you should pay attention to the portion size you consume. While butter, cheese, and red meat can and should be included in a healthy diet with a goal of weight loss, practicing portion control can help control your calorie intake and ensure you are in a calorie deficit to support your weight loss goals.
The Bottom Line
Calorie-dense foods are foods that have a high-calorie content relative to their weight or volume, however, not all calorie-dense foods are unhealthy foods. Many calorie-dense foods are also nutrient-dense, such as olive oil, nuts, seeds, red meat, fatty fish, avocados, and eggs, and can be included in a healthy diet. Whether your goal is weight loss or healthy weight gain, it is best to be mindful of your portion size of high-calorie foods.
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