When it comes to high-calorie foods, some pack a serious punch in terms of energy. Whether you’re looking to gain weight, fuel intense workouts, or simply indulge, knowing which foods are the most calorific can help you make informed choices. In this article, we’ll explore the heaviest calorie-dense foods, ranked by their calorie content per 100 grams.
1. Pure Fats & Oils (900 kcal per 100g)
Fats are the most calorie-dense macronutrient, packing 9 kcal per gram compared to 4 kcal per gram for proteins and carbs. If you’re looking for pure energy, these should be your go-to options:
- Butter (717 kcal)
- Lard (900 kcal)
- Olive oil (884 kcal)
- Coconut oil (862 kcal)
- Avocado oil (884 kcal)
These oils and fats are excellent for adding extra calories without bulk, perfect for weight gain or keto diets.
2. Nuts & Seeds (550–700 kcal per 100g)
Nuts and seeds are nutrient powerhouses packed with healthy fats, protein, and fiber. They make an excellent snack or ingredient in high-energy meals:
- Macadamia nuts (718 kcal)
- Pecans (691 kcal)
- Walnuts (654 kcal)
- Almonds (579 kcal)
- Peanut butter (588 kcal)
- Sunflower seeds (584 kcal)
- Flaxseeds (534 kcal)
These are ideal for those looking to gain weight in a healthy way.
3. Fatty Meats & Processed Meats (300–600 kcal per 100g)
Certain cuts of meat, especially those high in fat, can be incredibly calorie-dense:
- Bacon (541 kcal)
- Beef brisket (517 kcal)
- Ribeye steak (403 kcal)
- Duck (337 kcal)
- Pork belly (518 kcal)
- Pepperoni (494 kcal)
- Salami (425 kcal)
These meats are delicious but should be eaten in moderation due to their saturated fat and sodium content.
4. Cheese & Dairy (300–450 kcal per 100g)
Cheese is one of the most calorie-dense dairy products, thanks to its high-fat content:
- Parmesan (431 kcal)
- Cheddar (403 kcal)
- Blue cheese (353 kcal)
- Brie (334 kcal)
- Full-fat cream cheese (342 kcal)
Adding cheese to meals can significantly boost calorie intake while providing valuable calcium and protein.
5. Chocolate & Sweets (500–600 kcal per 100g)
If you’ve got a sweet tooth, you’re probably familiar with the calorie density of these treats:
- Dark chocolate (600 kcal)
- Milk chocolate (540 kcal)
- White chocolate (535 kcal)
- Peanut butter cups (570 kcal)
- Candy bars (Snickers, Mars, etc.) (480–550 kcal)
While delicious, these should be consumed in moderation due to high sugar content.
6. Pastries & Baked Goods (400–600 kcal per 100g)
Baked goods are high in both carbs and fats, making them some of the most energy-dense foods:
- Croissants (450 kcal)
- Danish pastries (500 kcal)
- Doughnuts (452 kcal)
- Cheesecake (321 kcal)
- Cookies (480–520 kcal)
Perfect for indulging, but not ideal for daily consumption if you’re watching your weight.
7. Fast Foods & Deep-Fried Foods (400–600 kcal per 100g)
Fried and processed foods are notoriously high in calories:
- French fries (450 kcal)
- Fried chicken (500 kcal)
- Onion rings (411 kcal)
- Pizza (350–400 kcal)
Fast food is convenient but often high in unhealthy fats and sodium, making it less ideal for everyday eating.
8. Granola & Cereals (350–500 kcal per 100g)
Granola and cereals are often perceived as healthy but can be packed with calories and sugar:
- Granola (450 kcal)
- Muesli (400 kcal)
- Sugary cereals (375–425 kcal)
Opt for unsweetened or homemade versions for a healthier energy boost.
9. Dried Fruits (250–350 kcal per 100g)
Dried fruits retain all the sugar of fresh fruit but in a much smaller volume:
- Dates (282 kcal)
- Raisins (299 kcal)
- Dried figs (290 kcal)
- Prunes (240 kcal)
Great for quick energy, but easy to overeat!
10. Condiments & Sauces (300–500 kcal per 100g)
Sauces and condiments can add hidden calories:
- Mayonnaise (680 kcal)
- Nutella (530 kcal)
- Pesto (450 kcal)
- Caesar dressing (470 kcal)
Small portions can make a big difference in overall calorie intake.
If you’re looking to gain weight or fuel intense workouts, incorporating calorie-dense foods like nuts, cheese, and healthy fats can be beneficial. However, if you’re trying to lose weight, be mindful of portion sizes when consuming these high-energy foods.
Balancing high-calorie foods with whole, nutrient-rich options ensures that you’re not just adding calories but also essential nutrients for overall health.
What’s your favorite high-calorie food? Let us know in the comments below! 🥑🥩🍫