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Top 10 Foods Highest in Calories


Calories are the basic unit of energy found in all foods and are necessary to maintain the body's vital functions or basil metabolic rate. The amount of calories a person needs depends on factors like their age, gender, and lean muscle mass. Eating too few calories for a prolonged period of time causes a person to become underweight (per the BMI) leading to muscle atrophy, weakened immunity, and eventually, organ failure. Conversely, eating too many calories causes a person to become overweight and obese, increasing their chances of heart disease, type II diabetes, and cancer. The amount of calories a person needs depends on their age, gender, activity level, and muscle mass. The DV for calories is 2000 calories. Below is a list of the top 10 high calorie foods, if you are looking to lose weight, see the section on unhealthy high calorie foods to avoid. If you are looking to gain weight, see the sections on calorie rich foods recommended for weight gain, select meal portions for eating more calories, and the article on high calorie weight gain meal plans.

#1: Fats & Oils (Beef Tallow, Lard, Fish Oil, Vegetable Oil)
Calories 100g Per cup (205g)Per tablespoon (13g)
902 calories 1849 calories117 calories
Other Fats & Oils High in Calories (Calories per tablespoon): Soybean Oil, Peanut Oil, Canola Oil, Olive Oil, Palm Oil, Sesame Oil, Cocoa Butter, Sunflower Oil, Grapeseed Oil, Walnut Oil, Almond Oil, Apricot Kernel Oil, Hazelnut Oil, Avocado Oil, Safflower Oil & Flaxseed Oil (124), Coconut Oil (121), Mutton Tallow, Chicken, Turkey & Goose Fat (117), and Butter (100). Click to see complete nutrition facts.



#2: Nuts & Seeds (Macadamia Nuts)
Calories 100g Per cup (132g)Per ounce (28g)
718 calories 948 calories201 calories
Other Nuts & Seeds High in Calories (Calories per ounce): Pecans (199), Pine Nuts (188), Desiccated Coconut (185), Brazil Nuts (184), Walnuts (183), Hazelnuts/Filberts (181), Peanuts & Sunflower Seeds (164), Almonds (162), Cashew Nuts, Pumpkin & Squash Seeds (161), Pistachio Nuts (159), Watermelon Seeds (156), Flaxseeds (150), and Chia Seeds (136). Click to see complete nutrition facts.



#3: Nut & Seed Butters (Peanut Butter)
Calories 100g Per 2 tablespoons (32g)Per tablespoon (16g)
590 calories 188 calories94 calories
Other Nut & Seed Butters High in Calories (Calories per tablespoon): Sunflower Seed Butter (99), Almond Butter (98), Cashew Butter (94), and Tahini (89). Click to see complete nutrition facts.



#4: Chocolate (Dark 70-85% Cacao)
Calories 100g Per bar (101g)Per ounce (28g)
598 calories 604 calories167 calories
Other Chocolate High in Calories (Calories per ounce): Dark Chocolate 60-69% Cacao (162), and Dark Chocolate 45-59% Cacao (153). Click to see complete nutrition facts.



#5: Dried Fruit & Fruit Juices (Prunes)
Calories 100g Per cup (132g)Per 1/2 cup (66g)
339 calories 447 calories224 calories
Other Dried Fruit & Fruit Juices High in Calories (Calories per 1/2 cup): Dried Cherries (266), Dried Blueberries (254), Dried Pears (236), Raisins (217), Dates (208), Dried Apricots (191), Dried Peaches (189), Figs (186), Dried Cranberries (185), Dried Apples (104), Prune Juice (91), Grape Juice (76), Passion Fruit Juice (74), Pineapple Juice (67) and Pomegranate Juice (27). Click to see complete nutrition facts.



#6:Avocadoes
Calories 100g Per cup, cubes (150g)Per avocado (201g)
160 calories 240 calories332 calories
Half a typical avocado contains 7 grams of fibre, 41% DRV for folate, and only 2 grams of saturated fat. Click to see complete nutrition facts.



#7: Whole Grains (Wholewheat Pasta, Cooked)
Calories 100g Per cup (140g)Per 1/2 cup (70g)
124 calories 174 calories87 calories
Other Whole Grains High in Calories (Calories per cup, cooked): Teff (255), Amaranth (251), Spelt (246), Kamut Khorasan (227), Quinoa (222), Brown Rice (218), Millet (207), Pearled Barley (193), Wild Rice (166), Buckwheat Groats (155), Bulgur (151), Soba Noodles (113), and Oat Bran (88). Click to see complete nutrition facts.



#8: Milk, Dairy & Eggs (Goat’s Cheese, Hard)
Calories 100g Per 2 oz (56g)Per ounce (28g)
452 calories 254 calories127 calories
Other Milk, Dairy & Eggs High in Calories (Calories per ounce, unless otherwise specified): Soft Goat’s Cheese (75), Feta (74), Whole Milk (149 per cup), Buttermilk (152 per cup), Powdered Milk (159 per 1/4 cup), Ricotta (108 per 1/4 cup), Greek Yoghurt (99 per container), Protein Powder (45 per tablespoon), Whey (28 per tablespoon), 1 Boiled Egg (78). Click to see complete nutrition facts.



#9: Oily Fish (Mackerel, Cooked)
Calories 100g Per fillet (88g)Per 3oz (85g)
262 calories 231 calories223 calories
Other Oily Fish High in Calories (Calories per 3oz, cooked): American Shad (214), Herring (213), Halibut (203), Salmon (175), Trout (162), Butterfish (159), Tuna Steak (156), Tuna Canned in Oil (168), Canned Sardines (191 per can), Canned Anchovies (95 per can). Click to see complete nutrition facts.



#10: Meat (Beef Brisket, Cooked)
Calories 100g Per piece (314g) Per 3oz (85g)
358 calories 1124 calories304 calories
Other Meat High in Calories (Calories per 3oz, cooked): Ground Pork (334), Turkey Bacon (321), Lamb Shoulder (303), Duck, Meat & Skin (286), Pork Shoulder (269), Goose, Meat & Skin (259), Veal Loin (241), Chicken Dark Meat (219), Chicken Drumsticks (173). Click to see complete nutrition facts.




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Calorie Rich Foods Recommended for Weight Gain
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In addition to nuts and seeds, peanut butter, and dark chocolate, here are more high calorie foods recommended for gaining weight.
Sesame Butter (Tahini)595 calories per 100 gram serving167 calories per ounce (28 grams)89 calories in a fluid ounce (15 grams)Click to see complete nutrition facts for Sesame Butter (Tahini)
Whole Wheat Crackers443 calories per 100 gram serving416 calories per cup (ground) (94 grams)18 calories per cracker (4 grams)Click to see complete nutrition facts for Whole Wheat Crackers
Raisins299 calories per 100 gram serving434 calories per cup (145 grams)78 calories in 50 raisins (26 grams)Click to see complete nutrition facts for Seedless Raisins
Dates282 calories per 100 gram serving415 calories per cup chopped (147 grams)20 calories in one date (7 grams)Click to see complete nutrition facts for Dates (Deglet Noor)
Whole Wheat Bread266 calories per 100 gram serving133 calories in 2 slices (50 grams)67 calories per slice (25 grams)Click to see complete nutrition facts for Whole Wheat Bread
Dried Apricots241 calories per 100 gram serving313 calories per cup (130 grams)10 calories in one dried apricot (4 grams)Click to see complete nutrition facts for Dried Apricots
Coconut Milk230 calories per 100 gram serving1104 calories in 2 cups (480 grams)552 calories per cup (240 grams)Click to see complete nutrition facts for Coconut Milk
Avocados160 calories per 100 gram serving368 calories per cup pureed (230 grams)322 calories in an average avocado (201 grams)Click to see complete nutrition facts for Avocados
Brown Rice (Cooked)111 calories per 100 gram serving432 calories in 2 cups (390 grams)216 calories per cup (195 grams)Click to see complete nutrition facts for Brown Rice (Cooked)
Oatmeal / Oats (Cooked)71 calories per 100 gram serving332 calories in 2 cups (468 grams)166 calories per cup (234 grams)Click to see complete nutrition facts for Oatmeal (Cooked)
Grape Juice (100% Juice)61 calories per 100 gram serving308 calories per glass (16oz) (2 cups) (506 grams)154 calories per cup (8oz) (253 grams)Click to see complete nutrition facts for Grape Juice
Pineapple Juice (100% Juice)53 calories per 100 gram serving266 calories per glass (16oz) (2 cups) (500 grams)133 calories per cup (8oz) (250 grams)Click to see complete nutrition facts for Pineapple Juice
Apple Juice (100% Juice)47 calories per 100 gram serving234 calories per glass (16oz) (2 cups) (496 grams)117 calories per cup (8oz) (248 grams)Click to see complete nutrition facts for Apple Juice
Orange Juice (100% Juice)45 calories per 100 gram serving224 calories per glass (16oz) (2 cups) (496 grams)112 calories per cup (8oz) (248 grams)Click to see complete nutrition facts for Orange Juice

Select Meal Portions for Eating More Calories
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  • 1/2 Cup of Macadamia Nuts: 474 calories
  • 1/2 Cup of Almonds: 411 calories
  • 1 Glass of Grape Juice (16oz): 308 calories
  • 2 Whole Wheat Crackers with a 1 ounce slice of Cheese on each: 262 calories
  • 2 Whole Wheat Crackers with 1 tblsp of Peanut Butter on each: 224 calories
  • 1 Cup Brown Rice (Cooked): 218 calories
  • 1 Cup Brown Rice (Cooked) with 2 tblsp of Olive Oil: 466 calories
  • 1 Cup Oatmeal (Cooked): 166 calories
  • 1 Cup Oatmeal with 1/4 Cup Raisins and 1/4 Cup Almonds: 480 calories
  • 1 Square of Dark Chocolate (29g): 145 calories
  • 1/2 Cup of Dates: 208 calories
  • 1/2 Cup of Dried Apricots: 156 calories

▼ Tips for Gaining Weight
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  • Add high calorie foods to existing dishes - Nuts, seeds, and dried fruit make a great addition to salads, rices dishes,pasta dishes, etc...
  • Add healthy fats and oils to existing dishes - Add olive oil, peanut oil, or safflower oil to as many foods as possible. I.E.: rice, sandwhiches, salads...
  • Increase portion sizes - Create larger meals of calorie dense foods like rice, mashed potatoes, and pasta.
  • Drink Calories - Drinks are an easy way to intake calories on the go. Drink juice, soy milk, milk, smoothies, and other healthyhigh calorie beverages.
  • Do Muscle Building (Anarobic) Exercizes - Muscle building exercizes increase appetite and also increase weight as your body builds muscle. This is especially true when combined with high protein foods like nuts, peanut butter, fish, or beans.
  • Track your progress and set goals - Setting goals and targets is important to any achievement. Set healthy weight gain targets each month. No more than 10lbs (~5kg) a month is reasonable. Keep track of your weight gain in regards to the Body Mass Index (BMI) and be sure you do not go over into an unhealthy weight range.

Unhealthy High Calorie Foods to Avoid
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#1: Hydrogenated Fats (Shortenings & Margarines) 884 calories per 100 grams115 calories per tablespoon (13 grams)Click to see complete nutrition facts for Hydrogenated Fats
#2: Ready-Made Salad Dressings (Caesar) 542 calories per 100 grams81 calories per tablespoon (15 grams)Click to see complete nutrition facts for Ready-Made Salad Dressings
#3: Mayonnaise 680 calories per 100 grams95 calories per tablespoon (14 grams)Click to see complete nutrition facts for Mayonnaise
#4: Candies (Hershey’s Almond Bar) 577 calories per 100 grams450 calories per bar (78 grams)Click to see complete nutrition facts for Candies
#5: Snacks (Potato Chips/Crisps) 560 calories per 100 grams157 calories per ounce (28 grams)Click to see complete nutrition facts for Snacks
#6: Pastry & Pie Crusts (Puff Pastry) 558 calories per 100 grams1367 calories per sheet (245 grams)Click to see complete nutrition facts for Pastry & Pie Crusts
#7: Cookies (Peanut Butter with Chocolate Coating) 558 calories per 100 grams140 calories per 2 cookies (25 grams)Click to see complete nutrition facts for Cookies
#8: Processed Meats (Pepperoni) 494 calories per 100 grams138 calories per ounce (28 grams)Click to see complete nutrition facts for Processed Meats
#9: Processed and Hard Cheese (American Processed Cheese) 310 calories per 100 grams65 calories per slice (21 grams)Click to see complete nutrition facts for Processed and Hard Cheese
#10: Fast & Fried Foods (Fried Chicken) 464 calories per 100 grams394 calories per 3oz (85 grams)Click to see complete nutrition facts for Fast & Fried Foods
#11: Sauces & Gravy (Instant Gravy) 380 calories per 100 grams27 calories per serving (7 grams)Click to see complete nutrition facts for Sauces & Gravy

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▼ References
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    • USDA National Nutrient Database for Standard Reference, Release 20.