Understanding calorie density is crucial whether you aim to gain weight, lose weight, or simply enhance your nutritional knowledge. Foods high in calorie density can significantly impact your dietary goals. Let’s delve into the world of calorie-dense foods to identify those that pack the most energy.
Defining Calorie-Dense Foods
Calorie-dense foods are characterized by a high-calorie count relative to their weight or volume. This concept, also known as “energy density,” quantifies the number of calories per 100 grams of food. The macronutrient composition is the primary determinant of calorie density. Fats contribute 9 calories per gram, while both protein and carbohydrates provide 4 calories per gram. Fiber, a type of carbohydrate, offers 2 calories per gram, and water, being calorie-free, dilutes calorie density.
Therefore, foods with higher fat content and lower fiber and water content are inherently more calorie-dense. Conversely, foods rich in water and fiber and low in fat have fewer calories.
Are High-Calorie Foods Bad for You?
It’s essential to recognize that calorie-dense whole foods are not inherently unhealthy. Calories are the body’s fundamental energy source, essential for life. While excessive consumption of calorie-dense ultra-processed foods should be monitored due to their often low nutrient density (often termed “empty calories”, many whole, calorie-dense foods are also nutrient powerhouses. These foods are packed with micronutrients like vitamins, minerals, and phytonutrients.
Calorie density is a valuable nutritional concept to tailor your diet to your health goals and dietary needs. For weight loss, moderating portion sizes of calorie-dense foods is advisable. Conversely, for those aiming to gain weight or bulk up, incorporating calorie-dense foods can be beneficial for healthy weight gain.
Top Foods Highest in Calories
To directly answer “What Is The Food That Has The Most Calories?”, let’s explore a list of foods that are exceptionally energy-dense.
1. Oils
Cooking oils such as olive oil, avocado oil, and coconut oil top the list of most calorie-dense foods. Composed entirely of fat, with no protein or carbohydrates, oils have an unparalleled calorie density. Coconut oil provides 895 calories, olive oil 884 calories, and avocado oil 884 calories per 100-gram serving (1, 2, 3).
A typical serving size for oil is 1 tablespoon, equivalent to a thumb-tip.
2. Butter
Similar to oil, butter is almost pure fat, devoid of protein and carbohydrates, making it extremely calorie-dense. Butter alternatives like ghee, margarine, shortening, and vegan butter spreads also fall into this high-calorie category. Butter contains 717 calories per 100-gram serving (4).
The recommended portion size for butter is 1 tablespoon or about the size of your thumb tip.
3. Nuts
Nuts are often recommended as a healthy snack, and while they are nutritious, it’s important to be aware of their high calorie density. Although nuts contain some protein and carbohydrates (mainly fiber), they are primarily fat sources, contributing to their high-calorie content. Pecans contain 750 calories, macadamia nuts 712 calories, and almonds 626 calories per 100-gram serving (5, 6, 7).
A suggested serving of nuts is 1/4 cup or a handful.
4. Nut Butters
Nut butters, produced by grinding nuts into a spread, also boast high-calorie density. Primarily composed of fat, even natural nut butters without added sugar or oils are calorie-rich. Almond butter contains 645 calories, peanut butter 632 calories, and cashew butter 587 calories per 100-gram serving (8, 9, 10).
The suggested serving size for nut butter is 2 tablespoons, roughly the size of your thumb.
5. Seeds
Seeds, while containing moderate protein and some carbohydrates, are predominantly fat sources, making them energy-dense. Even seeds high in fiber like chia and flax seeds are calorie-dense compared to many other foods. Sunflower seeds contain 609 calories, pumpkin seeds 555 calories, hemp seeds 553 calories, and chia seeds 486 calories per 100-gram serving (11, 12, 13, 14).
A serving of seeds is typically 2 tablespoons or a thumb-sized portion.
6. Cheese
Cheese, containing protein, carbohydrates, and fat, ranks as a calorie-dense food due to its significant fat content. Hard cheeses generally have more calories than soft cheeses because lower moisture content leads to higher calorie density. Cheddar cheese contains 403 calories, parmesan cheese 392 calories, and mozzarella cheese 296 calories per 100-gram serving (15, 16, 17).
The suggested portion for cheese is 1 ounce, around the size of your thumb.
7. Dried Fruit
Dried fruit, while a good source of fiber, becomes calorie-dense due to water removal, concentrating its carbohydrates and sugars. Banana chips contain 519 calories, raisins 296 calories, dates 277 calories, and dried apricots 241 calories per 100-gram serving (18, 19, 20, 21).
A suggested serving of dried fruit is 1/4 cup or a handful.
8. Sugars
Sweeteners and sugars are high in calorie density but low in nutrient density, often termed “empty calories.” While some sugars like honey and maple syrup have trace micronutrients, their nutrient-to-calorie ratio is low. White sugar contains 401 calories, brown sugar 380 calories, honey 304 calories, and maple syrup 270 calories per 100-gram serving (22, 23, 24, 25).
Limit sugar intake to 1 tablespoon or a thumb-tip serving size.
9. Red Meat
Meat is a valuable protein source, and while lean cuts exist, fatty cuts of red meat are calorie-dense. Red meats such as beef, veal, lamb, and pork tend to have higher fat content than poultry. While lean red meat options like tenderloin and sirloin are high-protein, low-calorie foods, fattier cuts like ribs and ribeye steak are energy-dense. Ribeye steak contains 248 calories, T-bone steak 212 calories, and porterhouse steak 145 calories per 100-gram serving (26, 27, 28).
A serving of red meat is 3 ounces, about the size of your palm.
10. Fatty Fish
Fatty fish is a good protein source and a great source of healthy fats, contributing to its calorie density. However, like other whole foods on this list, nutrient density often accompanies calorie density. Mackerel contains 205 calories, eel 184 calories, herring 158 calories, and salmon 142 calories per 100-gram serving (29, 30, 31, 32).
The suggested portion size for fatty fish is 3 ounces or a palm-sized serving.
11. Avocados
Avocados are rich in healthy fats and fiber, but their lower water content compared to other fruits makes them calorie-dense. Avocados contain 160 calories per 100-gram serving (33).
A serving of avocado is 1/3 of an avocado or a handful-sized portion.
12. Eggs
Eggs are nutritional powerhouses, packed with protein, fats, vitamins, minerals, antioxidants, and dietary cholesterol. Their healthy fat content contributes to them being both energy-dense and nutrient-dense. Eggs contain 143 calories per 100-gram serving (34).
A suggested serving size for eggs is 2 eggs or a palm-sized portion.
Do Calorie-Dense Foods Satisfy Hunger?
Calorie-dense foods can be filling foods, but not all of them are equally satiating. Satiety is largely influenced by protein and fiber. Creating balanced meals with protein-rich and fiber-rich foods promotes fullness. Nutrient-dense and calorie-dense foods high in protein and fiber, such as meat, fish, eggs, avocado, nuts, and seeds, can effectively increase feelings of fullness. Conversely, calorie-dense but nutrient-poor foods like oil, alcohol, chips, donuts, and cookies are less likely to keep you satisfied.
Calorie-Dense Foods for Weight Gain
Incorporating calorie-dense whole foods is a healthy strategy for weight gain. Choosing nutrient-dense and calorie-rich options like red meat, eggs, and full-fat dairy can increase calorie intake while maintaining high nutrient levels for healthy weight gain.
Calorie-Dense Foods and Weight Loss
You don’t need to eliminate calorie-dense foods for weight loss, but portion control is key. While foods like butter, cheese, and red meat can be part of a healthy weight loss diet, practicing portion control helps manage calorie intake and maintain a calorie deficit for successful weight loss.
In Conclusion
Calorie-dense foods are defined by their high-calorie content relative to their weight or volume. Importantly, not all calorie-dense foods are unhealthy. Many nutrient-dense options like olive oil, nuts, seeds, red meat, fatty fish, avocados, and eggs are calorie-dense and can be part of a healthy dietary pattern. Whether your goal is weight loss or weight gain, being mindful of portion sizes of high-calorie foods is essential.
