Quick answer: The most calorie-dense food is pure fat. Lard, ghee, coconut oil and olive oil carry about 9 calories per gram, or 880 to 900 calories per 100g, and no food goes much higher. Next come macadamia nuts (718 calories per 100g) and butter (717), then pecans, pine nuts, Brazil nuts and walnuts.
The ten most calorie-dense foods on this page, per 100g
- Lard: 902 calories
- Ghee: 900 calories
- Coconut oil: 892 calories
- Olive oil: 884 calories
- Macadamia nuts: 718 calories
- Butter: 717 calories
- Pecans: 691 calories
- Pine nuts: 673 calories
- Brazil nuts: 659 calories
- Walnuts: 654 calories
For scale, an apple is about 52 calories per 100g and white bread about 266. The high calorie bars I make sit at 441 to 464 calories per 100g: below nuts and chocolate per gram, but up to 557 calories in just one compact 120g bar.
Every food below is ranked by calories per 100g, which is simply calories per gram multiplied by 100. That one number tells you how much a food weighs for what it gives you, so it is most useful when weight or space is the limit: a rucksack on a multi-day route, a daily target of 3,000 calories or more, or a stomach that fills up fast.
It does not tell you how much of a food you will actually eat, so most rows also give a normal UK portion. And the top of the table is cooking fat, which nobody eats with a spoon. If you want something you can eat straight from the packet, macadamia nuts at 718 calories per 100g are the highest, and a 30g handful is about 215 calories.
How the numbers were checked: calories are per 100g and rounded. Most come from USDA FoodData Central; British dairy, cheese, oats, bread and lamb use the UK's own McCance and Widdowson tables (CoFID 2021). Brands differ by a few per cent, so check the label on the pack you buy. Figures checked October 2026. This is general food information, not medical advice.
What does calorie dense mean?
Calorie dense (also called calorically dense, or simply calorific) means a food gives a lot of calories for its weight. Olive oil gives 884 calories per 100g; cucumber gives 15. Same weight on the scales, about sixty times the calories.
People use "high calorie" and "calorie dense" for the same thing, but they are not quite the same. A large takeaway pizza is high calorie because it is big. Calorie dense describes the food itself, gram for gram, whatever the portion. As a working rule, I treat anything above 4 calories per gram (400 per 100g) as calorie dense, and anything under 1 as food that fills you up rather than fuels you.
Calorie density counts when the amount you can eat or carry runs out before your calorie needs do: on a long hill day, during a bulk, on a twelve-hour shift with one short break, or when three bites is all you want.
- Fat: 9 calories per gram
- Alcohol: 7 calories per gram
- Carbohydrate: 4 calories per gram
- Protein: 4 calories per gram
- Fibre: 2 calories per gram
- Water: 0 calories per gram
The factors UK food labels use to work out calories. Fat gives more than twice as much as carbohydrate or protein, which is why fatty, dry foods top every list below.
Fat carries 9 calories per gram; carbohydrate and protein carry 4. Those are the factors UK food labels must use, set out in Annex XIV of the food information regulation, which also gives alcohol 7 and fibre 2. Water gives nothing at all. On a label those calories appear under “Energy”, which is why my high energy foods guide explains both meanings of the word.
So two things push a food up the table: more fat and less water. Macadamia nuts are 76% fat and barely 1% water, which is how they reach 718 calories per 100g. Butter is 16% water, which is why it sits 183 calories below ghee. A banana is three-quarters water, and drying fruit takes most of the water out, so 100g of raisins (299 calories) has more than three times the calories of 100g of banana (89).
That is the logic behind packing food for a multi-day race or expedition, and behind most advice for anyone trying to gain weight on a small appetite: choose dry and fatty, and let the water come from your bottle.
Free guide: how to eat 500+ calories in under 2 minutes
A short PDF of the simplest ways people get more calories from less food. Free, sent straight to your inbox.
Free. Unsubscribe anytime. Privacy policy
Which foods have the most calories per 100g?
The highest calorie foods per 100g are pure fats (884 to 902), then nuts (553 to 718), seeds, chocolate, dense bars, cheese and dried fruit. Each group below is ranked from highest to lowest, with a normal portion where it helps. If cost matters more to you than weight, my guide to cheap high calorie foods ranks supermarket staples by pence per 100 calories instead.
Oils and pure fats7.2 to 9.0 calories per gram
-
Lard and beef dripping: 902 calories per 100g.
Rendered pork and beef fat, almost 100% fat. Old-fashioned now, but still the fat behind proper roast potatoes and some chip-shop chips.
-
Ghee: 900 calories per 100g.
Clarified butter, with the water and milk solids cooked off. That is why it beats ordinary butter by 183 calories per 100g.
-
Coconut oil: 892 calories per 100g.
One tablespoon is about 120 calories. It is one of the two oils in Phoenix Bars, alongside rapeseed oil.
-
Olive oil: 884 calories per 100g.
One tablespoon (about 13.5g) is 119 calories: the simplest way to add 120 calories to pasta, bread or roast vegetables. The UK tables list olive and coconut oil at 899 each, so the order between pure fats is rounding, not a real difference.
-
Butter: 717 calories per 100g.
About 16% water, which is why it sits well below the oils. A 10g knob melted into mash or rice adds about 72 calories.
Nuts and nut butters5.5 to 7.2 calories per gram
-
Macadamia nuts: 718 calories per 100g.
The most calorie-dense nut, at 76% fat. A 30g handful is about 215 calories.
-
Pecans: 691 calories per 100g.
30g is about 207 calories.
-
Pine nuts: 673 calories per 100g.
30g is about 202 calories, though most people use them a spoonful at a time in pesto or on salads.
-
Brazil nuts: 659 calories per 100g.
30g is about 198 calories.
-
Walnuts: 654 calories per 100g.
30g is about 196 calories.
-
Hazelnuts: 628 calories per 100g.
30g is about 188 calories.
-
Almond butter: 614 calories per 100g.
A useful swap if you avoid peanuts. One tablespoon (16g) is about 98 calories.
-
Peanut butter: 588 calories per 100g.
Two tablespoons (32g) are 188 calories. Stirred into porridge or spread thickly on toast, it is one of the easiest ways to add 200 calories to breakfast.
-
Almonds: 579 calories per 100g.
30g is about 174 calories.
-
Cashews: 553 calories per 100g.
30g is about 166 calories. Lower in fat than the other nuts here, which is why they sit last.
Seeds4.9 to 5.8 calories per gram
-
Sunflower seeds: 584 calories per 100g.
30g is about 175 calories. Good in flapjacks and on salads.
-
Pumpkin seeds: 559 calories per 100g.
30g is about 168 calories.
-
Flaxseed: 534 calories per 100g.
Sold as linseed in many UK shops. One tablespoon (10g) adds about 53 calories to porridge or yoghurt.
-
Chia seeds: 486 calories per 100g.
The lowest of the seeds, because about a third of their weight is fibre. One tablespoon (12g) is about 58 calories.
Chocolate and confectionery5.3 to 6.0 calories per gram
-
Dark chocolate (70-85% cocoa): 598 calories per 100g.
25g is about 150 calories. It has more fat than milk chocolate (about 43g per 100g against 30g), which is where the extra calories come from. My list of high calorie snacks ranks it against other ready-to-eat options per bite.
-
White chocolate: 539 calories per 100g.
Mostly cocoa butter, sugar and milk powder.
-
Milk chocolate: 535 calories per 100g.
A 45g bar is about 240 calories, and easier than dark chocolate to eat in quantity.
Compact high-calorie bars4.4 to 4.6 calories per gram
-
Phoenix Bar (Cherry Bakewell): 464 calories per 100g.
557 calories in only 120g, the highest of the six flavours. Eat it whole, break it into pieces over a few hours, or stir it into hot water or warm milk as porridge.
-
Phoenix Bar (Vanilla): 460 calories per 100g.
552 calories in only 120g.
-
Phoenix Bar (Chocolate): 444 calories per 100g.
533 calories in only 120g.
-
Phoenix Bar (Ginger): 442 calories per 100g.
531 calories in only 120g.
-
Phoenix Bar (Salted Caramel): 441 calories per 100g.
529 calories in only 120g.
-
Phoenix Bar (Apple & Cinnamon): 441 calories per 100g.
529 calories in only 120g.
Per gram, Phoenix Bars sit below nuts, seeds and chocolate on this page. Per bar, at up to 557 calories, one carries about as much as 78g of macadamias, in a form that needs no bag, jar or spoon. If weight gain is your goal, I've compared the best energy bars for weight gain side by side.
For the same per-gram ranking applied only to bars, see the highest calorie bars in the UK. If you are using calorie-dense food to replace whole meals, I've also compared meal replacement bars in the UK.
Cheese3.5 to 4.2 calories per gram
-
Cheddar: 416 calories per 100g.
English Cheddar, from the UK tables. A 30g piece, about the size of a matchbox, is 125 calories.
-
Parmesan: 415 calories per 100g.
Level with Cheddar per gram, but you use it grated, so it adds calories to pasta and soup without adding much bulk.
-
Stilton: 410 calories per 100g.
Blue Stilton. A 40g wedge on crackers is about 164 calories before the crackers.
-
Cream cheese: 350 calories per 100g.
Lower than hard cheeses because it holds more water, but it stirs easily into mash, sauces and scrambled eggs.
Dried fruit2.4 to 3.0 calories per gram
-
Raisins: 299 calories per 100g.
A 40g handful is about 120 calories.
-
Medjool dates: 277 calories per 100g.
Three medjool dates (about 72g) are about 200 calories. Soft and sweet, which makes them one of the easiest calorie-dense foods to eat when chewing feels like hard work; my guide to soft high-calorie foods collects more like this.
-
Dried figs: 249 calories per 100g.
Soft and easy to eat. A 50g portion is about 125 calories.
-
Dried apricots: 241 calories per 100g.
This is for fully dried apricots. Soft, ready-to-eat apricots hold more water: the UK tables put them at 161 calories per 100g.
Grains, cereals and baked goods2.2 to 4.5 calories per gram
-
Granola (with nuts): 450 calories per 100g.
A 60g bowl with 200ml of whole milk is about 400 calories, which is why granola is one of the easiest high-calorie breakfasts.
-
Porridge oats (dry): 381 calories per 100g.
50g of oats made with 300ml of whole milk, topped with a tablespoon each of peanut butter and honey, comes to about 530 calories. My high-calorie porridge guide has more ways to build the bowl up.
-
Wholemeal bread: 217 calories per 100g.
Two slices with butter and peanut butter come to about 430 calories.
Dairy and dairy alternatives0.6 to 5.9 calories per gram
-
Clotted cream: 586 calories per 100g.
The richest cream in the UK tables. A 30g spoonful on a scone is about 175 calories.
-
Double cream: 496 calories per 100g.
Two tablespoons (30g) stirred into soup, porridge or a hot drink add about 150 calories.
-
Coconut cream: 330 calories per 100g.
A dairy-free alternative to cream for curries, porridge and hot chocolate.
-
Full-fat Greek-style yoghurt: 133 calories per 100g.
A 150g pot is about 200 calories, and with granola, honey and nuts on top it passes 400.
-
Whole milk: 64 calories per 100ml.
Every 500ml you switch from skimmed (about 34 per 100ml) to whole adds about 150 calories, with nothing extra on the plate.
Protein sources1.5 to 3.0 calories per gram
-
Roast lamb shoulder: 298 calories per 100g.
Lean and fat, from the UK tables. Lean meat alone from the same joint is 218, which shows how much of a cut's calories sit in its fat.
-
Chicken thigh (skin on, roasted): 232 calories per 100g.
Against 165 for roast skinless breast, because of the fat in and under the skin.
-
Salmon: 208 calories per 100g.
Farmed, raw weight. A standard 125g fillet is about 260 calories.
-
Eggs: 155 calories per 100g.
Two eggs (about 120g without shells) are about 186 calories. Scrambled with butter and grated Cheddar, the same two eggs pass 300.
How can you add calories without eating more food?
Add fat to food you already eat, swap to full-fat versions, and drink some of your calories. Knowing which foods are calorie dense is the easy part. Eating enough of them is harder, so most people get further by making their usual meals richer than by adding extra ones.
- +120 calories from one tablespoon of olive oil
Add fat to meals you already eat
A tablespoon of olive oil over pasta is 119 calories. A 10g knob of butter in mash adds 72. A 30g handful of grated Cheddar over soup adds 125. None of it makes the plate look any bigger.
- +150 calories a day from switching 500ml of milk
Swap to full-fat versions
Whole milk instead of skimmed adds about 29 calories per 100ml, so 500ml across the day adds about 150. Full-fat Greek-style yoghurt instead of fat-free, and Cheddar instead of cottage cheese, add more on top with no change to how much you eat.
- 5–6 small snacks a day instead of three big meals
Eat smaller amounts more often
For many people, five or six small snacks are easier than three large meals. Keep calorie-dense snacks within reach (nuts, dried fruit, cheese, a bar) so that eating happens through the day rather than only at set mealtimes.
- 500+ calories in one milk, banana and peanut butter smoothie
Drink some of your calories
300ml of whole milk, a banana, two tablespoons of peanut butter and a spoon of honey come to about 530 calories. A Phoenix Bar blended with 200ml of whole milk comes to 657 to 685, depending on flavour. Drinks often go down more easily than the same calories as solid food; my guide to high calorie drinks, smoothies and milkshakes covers this properly.
There is a full guide to how to get more calories without eating more food, meal by meal.
Which calorie-dense foods suit hiking, bulking and long shifts?
The right calorie-dense food depends on what runs out first: the space in your pack, your appetite, your time or your kitchen.
When you are carrying it
Weight is the limit, so aim for 4 calories per gram or more. Oils, nut butters, nuts, chocolate and dense bars give the most back for every gram on your back, and my guide to the lightest high calorie food for backpacking ranks them by weight. Phoenix Bars are 4.4 to 4.6 calories per gram, less than nuts, but each one is a ready 120g portion that needs no container.
When appetite is low
Little and often usually works better than a full plate. Soft foods such as nut butters, dates, full-fat yoghurt and custard can be eaten a few bites at a time, and my guide to what to eat when appetite is low has gentler ideas. If you are losing weight without trying, or your eating has changed suddenly, it is worth speaking to your GP.
When you are bulking
The main job is hitting a surplus on most days; meal timing comes a distant second. A calorie-dense snack between meals is often the difference between hitting and missing the target, and my weight gain calculator works out what yours is. For whole meals built around a bulk, see the best high-calorie foods for bulking.
On long shifts and physical jobs
Breaks are short and unpredictable, so the food has to need no preparation: nuts, dried fruit, cheese, bread and peanut butter, or a bar kept in a bag. Phoenix Bars have a shelf life of up to two years, so one can live in a van or locker for the day a proper meal does not happen. There is more in my guide to night shift nutrition.
When you cannot cook
Ready-to-eat food removes the barrier. Nuts, dried fruit, cheese and nut butter on bread need nothing at all, and my no-cook backpacking meals guide builds whole days of eating on that idea.
Where do Phoenix Bars fit on this list?
Mid-table per gram, near the top per serving
Phoenix Bars sit at 4.4 to 4.6 calories per gram: below nuts and chocolate, above cheese and dried fruit. Where they stand out is the single serving, up to 557 calories in a compact, lightweight 120g bar that is soft enough to eat in pieces over a morning or stir into hot water or warm milk as porridge.
They are vegan and gluten-free, with a shelf life of up to two years, which also makes them a practical emergency cupboard food. I pack every order myself in London.
- 557 calories in only 120g (529 to 557 by flavour)
- 4.6 calories per gram
- 66g carbs per bar (up to)
- 19g protein per bar (up to)
They are the most calorie per weight I could find, so they helped to reduce the weight of my running pack
Easy to eat, even at -45c. Apple and cinnamon was a particular standout.
See Phoenix Bars, up to 557 calories a bar
More questions about calorie-dense foods
What is the most calorie-dense food in the world?
Pure fat. Lard and beef tallow top the USDA database at 902 calories per 100g, with ghee at 900 and cooking oils at 884 to 892. No food can go much higher: fat is the richest nutrient at 9 calories per gram, and these foods are already almost 100% fat. Everything else is diluted by water, protein, carbohydrate or fibre.
What is the most calorie-dense food you can eat on its own?
Macadamia nuts, at 718 calories per 100g, are the most calorie-dense food most people would happily eat straight from the bag; a 30g handful is about 215 calories. Pecans (691), pine nuts (673) and Brazil nuts (659) are next. Butter is close at 717, but few people eat it by itself, and the densest food that is neither a nut nor a fat is dark chocolate, at 598.
Is cheese calorie dense?
Yes. Hard cheeses carry about 4.1 calories per gram: the UK's McCance and Widdowson tables put English Cheddar at 416 calories per 100g, Parmesan at 415 and blue Stilton at 410. That is more than bread or meat but well below nuts. A 30g piece of Cheddar, about the size of a matchbox, adds 125 calories.
Which has more calories, nuts or chocolate?
Per 100g, most nuts win. Macadamias (718), pecans (691) and walnuts (654) all beat dark chocolate (598), and every nut on this page beats milk chocolate (535). Dark chocolate does edge out almonds (579) and cashews (553). Per normal portion they are close: 30g of almonds is 174 calories, 25g of dark chocolate about 150.
Which foods have the most calories for the least volume?
Foods that are high in fat and low in water: oils, butter, nuts, nut butters, chocolate, hard cheese and dried fruit. Water and fibre add bulk for few calories, which is why salad, soup and fresh fruit fill you up long before they fuel you. My guide to high calorie low volume foods is written for anyone who feels full quickly.
What is the difference between calorie density and nutrient density?
Calorie density is calories per gram; nutrient density is vitamins, minerals and protein per calorie. The two are independent. Olive oil scores high for calories and low for nutrients, and spinach is the opposite. Nuts and seeds are unusual in scoring well on both, which is why they are the base of most sensible plans for eating more on purpose.
